Ardha Phalakasana

Definition - What does Ardha Phalakasana mean?

Ardha phalakasana (low plank) is a variation of phalakasana that is regularly incorporated into a vinyasa flow. In Sanskrit, ardha means "half" and phalakasana means “plank.”

To enter the asana, begin in adho mukha svanasana (downward-facing dog pose). Move the body forward into high plank, bringing the shoulders over the wrists. Keeping the abdominals engaged and the spine lengthened, slowly bend the arms, lowering the body to bent-elbow height. Keep the elbows in and against the ribs. To protect the shoulders, bring the shoulder blades toward one another and down along the back. Hold for 60 seconds then mindfully bring the knees to the floor and push back into child's pose.

Ardha phalakasana may also be referred to as low plank pose in English.

Yogapedia explains Ardha Phalakasana

Ardha phalakasana is usually incorporated into a sequence with phalakasana (high plank), urdhva mukha svanasana (upward dog), and adho mukha svanasana (downward dog) after a series of standing poses. Ardha phalakasana is used often in vinyasa, ashtanga, and power yoga practices.

The benefits of ardha phalakasana are:

  • Stimulates the manipura (solar plexus) chakra
  • Fosters self-confidence, inner strength and humility
  • Strengthens and tones the abdomen and core
  • Strengthens the wrists, arms and shoulders
  • Builds strength for advanced arm balances

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