Forearm Plank Pose (Phalakasana II)

Interesting Fact: Forearm Plank Pose, also known as Dolphin Plank Pose, is a powerful core-strengthening exercise that is often used in both yoga and fitness routines. It is a variation of the traditional plank pose and is particularly beneficial for those looking to build upper body strength without putting too much pressure on the wrists.

Benefits of Forearm Plank Pose

Physical Benefits:

• Strengthens Core: Engages and strengthens the abdominal muscles, including the transverse abdominis and obliques.
• Builds Upper Body Strength: Strengthens the shoulders, arms, and upper back.
• Improves Posture: Helps to improve posture by strengthening the muscles that support the spine.
• Enhances Stability: Improves overall body stability and balance.

Energetic Benefits:

• Boosts Confidence: Encourages a sense of accomplishment and boosts self-confidence.
• Enhances Focus: Requires concentration, improving mental focus and clarity.
• Energizes the Body: Stimulates the body’s energy flow, leaving you feeling invigorated.

Contraindications

• Shoulder or Elbow Injuries: Avoid if you have shoulder or elbow injuries.
• Lower Back Problems: Use caution if you have lower back issues.
• Pregnancy: Not suitable during pregnancy due to the intense core engagement.

Practice Guide

1. Getting into the Pose:

• Starting Position: Begin in a tabletop position with your shoulders directly over your elbows and your knees under your hips.
• Forearm Placement: Lower your forearms to the mat, ensuring your elbows are directly under your shoulders. Your forearms should be parallel to each other, with your palms facing down or hands clasped.
• Extend Legs: Step your feet back one at a time, coming into a straight line from your head to your heels. Your body should form a straight line, with your hips neither sagging nor lifted too high.

2. Aligning the Body:

• Engage Core: Draw your belly button towards your spine to engage your core muscles.
• Activate Legs: Press back through your heels and engage your leg muscles.
• Shoulder Alignment: Keep your shoulders directly over your elbows and press firmly into the mat with your forearms.

3. Dristi (Gaze):

• Downward Gaze: Focus your gaze slightly forward or between your hands to help maintain a neutral neck alignment.

4. Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by gently contracting the pelvic floor muscles.
• Uddiyana Bandha: Draw the lower abdomen in and up to support the core.

5. Mudras (Hand Gestures):

• No Specific Mudra: Hands are actively engaged in supporting the body, so no specific mudra is used.

6. Breathing:

• Steady Breath: Maintain a steady and even breath throughout the pose, inhaling and exhaling through the nose.

7. Counter Pose:

• Child’s Pose (Balasana): After holding Forearm Plank, come into Child’s Pose to release the spine and shoulders.

8. Exiting the Pose:

• Lower Knees: Gently lower your knees to the mat.
• Return to Tabletop: Come back into the tabletop position.
• Rest: Rest in Child’s Pose for a few breaths to relax and release any tension.

Pro Tips

• Use a Strap: If your elbows tend to splay out, use a strap around your upper arms to keep them in alignment.
• Focus on Alignment: Prioritize keeping your body in a straight line over how long you can hold the pose.
• Engage Core: Keep your core engaged to support your lower back and maintain balance.
• Stay Relaxed: Keep your shoulders relaxed and avoid tensing your neck.