The word “Phalakasana” is derived from the Sanskrit word “Phalak” meaning “plank”, and “Asana” meaning “posture” or “seat”.

STEPS TO BE FOLLOWED:

• Sit in Vajrasana. 
• Slowly bend forward and drop your forearm down on the mat.
• Your elbows below the shoulder, arms making 90 degree to the floor.
• Now slowly stretch out your leg one by one, and keep your entire back parallel to the floor.
• Hold this posture by tightening your abdomen, look ahead, keep your hips squeezed. 
• Stay here for 7-10 breaths. 
• Make sure the back must be parallel to the floor throughout the practice.
• While releasing the posture, slowly drop your knees down, push your hips behind and sit on your heels, drop your forehead on the mat. Relax in Shashankasana.

 BENEFITS:

• Helps in strengthening muscles around the shoulders, upper arms, forearms, and the wrists. 
• Helps in toning the abdominal/ core muscles of the body.
• Helps in toning and strengthening the hamstrings, quadriceps and glutes.
• Helps in reducing the fat around the tummy.
• Helps in improving concentration, and memory.
• Helps in improving the general stamina of the body.
• Helps in Osteoporosis, Insomnia, Migraine, sypmtoms due to Menopause, and general weakness. 

CONTRA-INDICATIONS:

• Carpel Tunnel Syndrome, Anxiety Disorders, Very low or High Blood Prsessure, any injuries to the elbow/ wrist/ legs/ knees/ ankles.

DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.