About Phalakasana

Phalakasana teaches total-body engagement, strengthening abdominal wall and shoulders.

How to Perform Phalakasana

1. From Downward Dog or tabletop, shift forward until shoulders are over wrists.
2. Step feet back into a straight line from crown to heels.
3. Press floor away, engage core and glutes, gaze at top of mat.
4. Hold for 5-10 steady breaths.

Key Benefits

• Builds deep abdominal and core strength.
• Strengthens arms, wrists, and shoulders.
• Tones legs and improves posture.

Breathing Guidance

Maintain steady rhythmic breathing; do not hold breath.

Precautions & Safety

Lower knees to mat if lower back begins to sag.

Tips for Beginners

Practice on knees first to build safe shoulder stability.