November Asana of the Month: Plank (Phalakasana)

Phalakasana: In Sanskrit, “Phalaka” means “plank” or “board,” and “asana” means “pose.”

Why Plank Pose?
Plank is a foundational asana that builds strength, stability, and endurance. It engages the core, shoulders, arms, and legs, making it a full-body powerhouse.

Planksgiving Challenge! 🦃🍁

Celebrate your strength all November long with a "Planksgiving" Challenge. Track your progress each week:

• Week 1: Hold plank for 30 seconds.

• Week 2: Hold for 45 seconds.

• Week 3: Hold for 1 minute.

• Week 4: Aim for 1.5 minutes or try fun variations like side planks or shoulder taps.

This approach allows you to see your strength grow in a measurable way while exploring different plank variations.

Plank Variations

Transitions into plank to try:

• From Downward Dog: Shift your shoulders forward over your wrists, engaging your core and keeping your body in one straight line from head to heels.

• From Child’s Pose: Walk hands forward, lift hips, tuck toes, and press into plank.

• From Low Lunge: Step the back leg back, press into plank, engaging core and legs.

• From Tabletop (All Fours): Tuck toes, straighten legs, lift knees off the mat into high plank.

• From Forearm Dolphin: From forearm dolphin, shift shoulders forward, engaging core, to forearm plank.

• From Standing Forward Fold: Step back one foot at a time, hinge from hips, and lower into plank.

Variations to play with:

• Side Plank (Vasisthasana)

• Add Shoulder Taps

• Add Leg Lifts

• Forearm Plank

• Small controlled pulses in plank for extra challenge

• Lower the knees to the ground for more support

Transitions out of Plank:

• Move into Child’s Pose or Downward Dog for release.

• Lower to Low Cobra or Sphinx for a gentle back stretch.

• Side Plank Roll: Roll to one side into a Side Plank, then either stay or transition to Child’s Pose.

Exploring transitions and variations makes plank practice feel dynamic and playful, not just a static hold. Mix and match these options to keep things interesting.

Join Us for Planksgiving!

This November, celebrate Planksgiving to build strength, challenge your limits, and explore the power of Phalakasana. Whether in class or at home, track your progress and enjoy the journey! You can also add a gratitude practice to plank by mentally acknowledging one thing you appreciate with each breath, turning each hold into a moment of mindful thanks for your body and effort.