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Plank Pose
Phalakasana — Builds core, shoulder and arm strength and teaches whole-body stability.
How to do it
From hands and knees, step the feet back so the body forms one line from head to heels. Press the floor away and draw the belly in.
Benefits
Builds core, shoulder and arm strength and teaches whole-body stability.
Cautions
Skip or drop to the knees with wrist pain, shoulder injury or late pregnancy. Keep the hips level, neither sagging nor piking.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 23 kcal |
| 10 min | 45 kcal |
| 20 min | 90 kcal |
| 30 min | 135 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Boat Pose
Builds core and hip-flexor strength and challenges balance.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Plank Pose?
Builds core, shoulder and arm strength and teaches whole-body stability.
Who should be careful with Plank Pose?
Skip or drop to the knees with wrist pain, shoulder injury or late pregnancy. Keep the hips level, neither sagging nor piking.
How many calories does Plank Pose burn?
Roughly 4.5 calories a minute for about a 70 kg adult, so around 45 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
TempoLife logs yoga with the rest of your movement and sleep, so consistency shows up in your trends.