High Plank (Phalakasana)
- elisha st denis
- 16 hours ago
- 2 min read
High Plank is a foundational strength pose that builds endurance in the core, arms, wrists, and shoulders. It's the starting position for many transitions in a Vinyasa flow and appears constantly throughout yoga practice. Though it looks simple, holding a proper High Plank with full body engagement is genuinely challenging, and incredibly effective for building functional strength.
How to Practice High Plank (Phalakasana)
Begin on all fours in a tabletop position.
Step both feet back so your body forms a straight line from head to heels.
Stack your wrists directly under your shoulders with fingers spread wide.
Press the floor away firmly through your palms.
Engage your core, drawing your navel in toward your spine.
Keep your hips level, avoid letting them sag down or pike up.
Firm your thighs and keep your legs straight.
Hold for 5-10 breaths.
Modifications & Variations
Knees down: Lower your knees to the mat to reduce the load on your core and arms. This is a great option for building strength progressively.
Forearm plank: Lower onto your forearms to relieve pressure on your wrists.
Shorter hold: Start with 3-breath holds and gradually build up over time, quality over duration.
Bring Your Practice to Life
Free Yoga in Golden Gate Park
Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.
Yoga Retreats Around the World
Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.
Comments