Forearm Plank - Phalakasana Forearm Variation

Forearm plank pose Esther Ekhart

Step by step

  • Begin in Plank pose.
  • Lower onto your forearms, one arm at a time. Place your palms down or clasp your hands. 
  • Make sure that your elbows are directly under your shoulders. 
  • Firm your shoulder blades into your back and push your heels back. 
  • Draw in your lower belly and engage your thighs 
  • Think about moving the front body towards the back body to help lift you up. 
  • Keep the neck in line with the spine looking to the floor slightly ahead of you. 
  • Stay in this pose anywhere from 30 seconds to a couple of minutes. 
  • To come out, rest your knees on the floor. 

Beginners’ tips

  • Try the pose with your knees on the mat first.
  • The more you press down with your forearms the lighter you will be in your body.
  • Squeeze a block between your thighs as a reminder to keep your legs active and engaged.


  • A super pose for strengthening the whole body. 
  • Tones the abs, shoulders, arms, chest and legs.
  • Focuses the mind.
  • Great “wrist-free” alternative to Plank pose.

Watch out for

  • Make sure your core is engaged to protect your lower back 
  • If you have shoulder injuries avoid this pose and replace it with Boat pose. 
  • If you have neck injuries you can place a block under your forehead for support. 


  • Try a dynamic variation, moving from Plank into Forearm Plank and back up to Plank.
  • Alternate the arm you lower down and lift back up with first.
  • In this challenging variation find a pace that allows you to stay aware of your body and keep breathing.