Falakasana: Benefits and steps to do it

Falakasana or Plank Pose engages different muscle groups. Your shoulders, arms and wrists will become strong if you do this yogasana.
Your core has to work harder to hold this pose, so it helps to get a toned midsection. This is a great yoga asana to improve your strength, but it must be done correctly. You can’t let your hips drop toward the floor or put too much pressure on your wrists. Make sure not to make these common mistakes while doing Falkasana. We will tell you how to do Falakasana in the right way.

What is Falakasanam?

Plank Pose or Falakasana involves holding the body like a long, thin plank. Stability in arrangement is its main feature. Holistic health expert Dr Mickey Mehta says this yoga asana is great for increasing strength and endurance.

What are the benefits of Falakasanam?

The main benefit of Falakasana is body strength. Plank-type exercises are effective in developing strength and endurance, according to 2021 research published in the journal Medicina.

The ability to strengthen the body with Falakasana comes from its ability to work several muscle groups at once. Core muscles such as the rectus abdominis, transverse abdominis, and obliques are effectively targeted and strengthened by keeping the body in the plank position. These muscles are essential for maintaining proper posture, reducing the risk of back pain, and stabilizing the pelvis and spine.

The muscles in the back, chest, shoulders and arms are also used to support the body weight, which improves upper body strength and muscle tone.
Falakasana requires continuous muscle control and activation, so practicing it regularly can help improve general endurance, says the expert.

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It also helps to improve focus and concentration.

What are the mistakes to avoid while making Falkasana?

Plank pose may look easy, but people make mistakes.

1. Not keeping the pelvis in a straight line

It is important to keep the pelvis in a straight line from head to heels, neither too high nor too low. A common mistake is to let the hips drop toward the floor. This puts a lot of stress on the lower back and reduces muscle activation in the core, says Dr. Mehta.

2. Squatting or arching of the back

If you let the hips sink toward the floor or lift them too high, it can strain the lower back. Engage the core muscles to keep the spine neutral.

3. Collapsing shoulders

Stack the shoulders directly over the wrists and avoid sinking into the shoulders or rounding the top. This helps distribute the weight evenly and avoids stress on the shoulders.

4. Dropping the head

Avoid dropping the head and neck, which can strain the neck muscles and compress the cervical spine. Instead, the expert says, keep the neck in line with the rest of the spine and look slightly forward.

5. Locking elbows

While keeping the arms straight is essential, avoid hyperextending or locking the elbows. Maintain a slight bend in the elbows to protect the joints and engage the muscles.

6. Overworking the wrists

Plank pose puts stress on the wrists, especially if they are not properly aligned. Distribute the weight evenly over the palms and fingers and avoid dropping the weight into the wrists. If you have wrist sensitivity, consider using yoga blocks under the arms or practicing on the fists.

How to do Falakasana?

To perform Falakasana, follow these steps:

• Go on all fours
• Inhale as you extend your legs one after the other and come into plank pose.
• Engage the core muscles by pulling the navel toward the spine and pressing the hands firmly into the ground. Make sure the shoulders are aligned directly over the wrists and the neck is in line with the spine.
• Hold for 10 to 30 seconds and then slowly come back and relax.

Who should not do Falakasana?

If you want to do Phalakasana you should keep your health condition in mind.

1. Wrist injuries

Plank pose puts significant stress on the wrists. People with existing wrist injuries or conditions such as carpal tunnel syndrome, which causes numbness and tingling in the hand and arm, need to avoid or modify the pose.

2. Shoulder injuries

Plank pose requires stability and strength in the shoulders. Those with shoulder injuries or instability should avoid this pose or practice modified versions that reduce stress on the shoulders, says Dr. Mehta.

3. Lower back problems

Plank pose engages the core muscles, including the muscles in the lower back. People with low back pain or injuries should proceed with caution and modify the posture by keeping the knees on the floor or shortening the duration of the hold.

If you are new to plank pose or have certain limitations, use props or modifications. Dropping the knees to the floor, practicing against a wall, or using props such as yoga blocks can help build strength and stability while maintaining proper alignment.