The plank or phalakasana: the basic yoga posture that strengthens arms, stomach and abs, and helps you lose weight

There are many yoga poses for weight loss and one of the most interesting is the plank pose (or phalakasana). Just as the apanasana works for back pain and the chair improves circulation in the legs, with the table you can focus on the abs and the front work. Because it is a posture that part of the force exerted by your abdomen (something that you also get with exercises like squats, but is more effective with the plank)

How to do phalakasana

To do this, you must activate the abdomen while maintaining the straight back and outstretched arms. The wrists should be below the shoulders and the whole body should be completely firm. It is important avoid hip flexionas you contract your lower back. To avoid this, the abdomen must be firm and upwards while you support yourself on the wrists with the arms stretched out.

You can stay in this pose for a full breath and increase the inhalations and exhalations in this pose as you gain strength. You will notice how your belly gets hard while you work. You will find many advantages at all levels.

Main benefits of practicing plank pose

The benefits of doing this asana are multiple, although they focus on the belly work. Strengthens your abdominal muscles, as well as your arms, wrists, and shoulders. In the same way, it stretches and strengthens your back.

It is a pose that needs a certain physical level, although in no case is it demanding. You must test yourself to see how you feel when doing it. In principle, it is suitable for everyone, including novices, although if you have the carpal tunnel syndrome this posture is contraindicated. You can do it by resting your forearms on the ground.

And also your metabolism

The phalakasana is not only an excellent pose for developing core muscle strength, but it also increases your stamina and improves metabolism by focusing on the four muscles of the stomach; that is, abdomen, transverse abdomen, and internal and external obliques. It also tones the core and abdominal muscles and reduces abdominal fat.

This asana engages the muscles of your neck, shoulders, biceps, triceps, lower back, knee, hamstrings, calves, hips, and quadriceps. It also exercises the chest muscles and improves the functioning of your respiratory system. Also, regular practice of this asana creates new bone tissue. This f strengthen your bones and makes them healthier. And not only that, but it also allows you to accumulate external and internal heat, which gives your body a energy boost.

We recommend you: