Plank Pose
INTRODUCTION
High Plank Pose, also known as Phalakasana, is a foundational yoga posture that is often practiced in various styles of yoga. This pose requires a great deal of strength and endurance in the upper body, making it an excellent pose for building core strength, toning the arms, and improving overall body awareness. In this essay, we will explore the history and origins of Phalakasana, the benefits and contraindications of this posture, and the necessary precautions and preparatory poses needed to execute this pose safely.
SANSKRIT AND HISTORY
Phalakasana is derived from the Sanskrit words phalaka, which means "board" or "plank," and asana, which means "posture" or "pose." In Hindu mythology, Phalakasana is believed to be one of the poses that were practiced by Lord Shiva, one of the major deities of Hinduism. The pose is also referenced in the Hatha Yoga Pradipika, a text on hatha yoga written in the 15th century, as a preparatory pose for more advanced arm balances.
BENEFITS
High Plank Pose offers a wide range of physical, mental, and emotional benefits. Here are some of the primary benefits of this posture:
Strengthens the core: High Plank Pose is an excellent pose for building core strength, as it engages the muscles of the abdominals, back, and shoulders.
Tones the arms: This posture requires a significant amount of upper body strength, making it an excellent pose for toning the arms and shoulders.
Improves posture: High Plank Pose requires the practitioner to maintain a straight and steady line from the top of the head to the heels, which can help improve overall body awareness and posture.
Enhances body awareness: Phalakasana requires the practitioner to engage the entire body, which can improve body awareness and help to develop a more balanced and integrated sense of self.
Builds endurance: Holding High Plank Pose for an extended period of time can help to build endurance in the upper body and core muscles.
CONTRAINDICATIONS
While High Plank Pose can be highly beneficial for many practitioners, there are certain contraindications to be aware of. Here are some of the primary contraindications for this posture:
Wrist injuries: High Plank Pose places a significant amount of weight on the wrists, making it unsuitable for individuals with wrist injuries or pain.
Shoulder injuries: This posture can put a lot of strain on the shoulders, making it unsuitable for individuals with shoulder injuries or pain.
High blood pressure: Holding High Plank Pose for an extended period of time can cause an increase in blood pressure, making it unsuitable for individuals with high blood pressure.
Pregnancy: This posture may not be suitable for pregnant women, as it places a significant amount of weight on the abdomen and may cause discomfort.
PREPARATORY POSES
Before attempting High Plank Pose, it is important to prepare the body with the following poses:
Cat-Cow Pose:
This pose helps to warm up the spine and improve mobility in the back and shoulders.
Downward-Facing Dog:
This pose helps to stretch the shoulders and prepare the body for weight-bearing on the hands.
Cobra Pose:
This pose helps to strengthen the back and prepare the body for the weight-bearing required in High Plank Pose.
PRECAUTIONS FOR SAFE EXECUTION
When practicing High Plank Pose, it is important to take the following precautions to avoid injury:
Engage the core: Engage the core muscles by pulling the belly button towards the spine. This will help to protect the lower back and prevent injury.
Align the wrists: Ensure that the wrists are aligned with the shoulders and that the fingers are spread wide apart. This will help to distribute the weight evenly and prevent strain on the wrists.
Keep the neck in line with the spine: Avoid letting the head drop or lift too high, as this can cause strain in the neck. Keep the neck in line with the spine and gaze slightly forward.
Maintain a straight line: Keep the body in a straight line from the top of the head to the heels. Avoid letting the hips sink or lift too high, as this can cause strain in the lower back.
Breathe deeply: Maintain deep, steady breathing throughout the pose. This can help to calm the mind and steady the body.
CONCLUSION
High Plank Pose, or Phalakasana, is a powerful yoga posture that offers a wide range of physical, mental, and emotional benefits. By building core strength, toning the arms, improving posture, enhancing body awareness, and building endurance, this posture can help to support overall health and wellbeing. However, it is important to take the necessary precautions and preparatory poses to execute this pose safely and avoid injury. By engaging the core, aligning the wrists, maintaining a straight line, and breathing deeply, practitioners can experience the full benefits of High Plank Pose.