Forearm Plank  -Phalakasana Forearm Variation

Step by step

You can either start in full Plank Pose or Dolphin Pose

To start from Plank Pose:

  • Lower onto your forearms, one arm at a time.
  • Make sure that your elbows are directly under your shoulders.
  • Firm your shoulder blades into your back and push your heels back. Keep your core engaged think about moving the front of the 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, your gaze soft.
  • Stay in this pose anywhere from 30 seconds to a couple of minutes.
  • To come out, rest your knees on the floor.

To start from Dolphin Pose:

  • Walk your feet back until your elbows are directly under your shoulders, upper body parallel to the floor.
  • Palms flat on your mat, press your hands and forearms firmly into the floor.
  • Follow steps 3-6 above.

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.
  • Keep the legs engaged to help keep you stable. 


  • 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

  • Collapsing in the back: make sure your core is engaged.
  • If you have shoulder or neck injuries use suggested alterations below.


  • Shoulder injuries - use a bolster under your chest to support your torso or clasp your hands together instead of keeping the forearms parallel.
  • Neck injuries - support your forehead on a block.