Flowgen

Plank Phalakasana

Arm support Neutral hips symmetrical level 1

Tune the figure

Focus: Core, arms, shoulders

Hands under the shoulders, body one straight line from head to heels. Press the floor away and keep the hips in line.

Edit pose and transitions in admin

Leads directly to

1 Chaturanga lower halfway, elbows in
1 Downward Dog press the hips up and back
1 Knees-Chest-Chin knees, chest and chin down
1 Tabletop lower the knees
2 Locust lower all the way down
2 Side Plank roll to the outer edge of one foot, stack the hips

Reached directly from

1 Downward Dog shift forward, shoulders over wrists
1 Halfway Lift plant the hands, step back
1 Low Lunge step back
1 Side Plank hand down, back to plank
1 Tabletop step the feet back

Further away

Computed from the direct links: the cheapest route to each pose, up to a total cost of 4.

2 steps

2 Cat via Tabletop
2 Child's Pose via Downward Dog
2 Cobra via Chaturanga
2 Cow via Tabletop
2 Standing Forward Fold via Downward Dog
2 Low Lunge via Downward Dog
2 Puppy via Tabletop
2 Thread the Needle via Tabletop
2 Three-Legged Dog via Downward Dog
2 Upward Dog via Chaturanga
3 Camel via Tabletop
3 High Lunge via Downward Dog
3 Easy Seat via Downward Dog
3 Halfway Lift via Downward Dog
3 Pigeon via Downward Dog
3 Sphinx via Tabletop
3 Warrior I via Downward Dog
3 Warrior II via Downward Dog
4 Headstand via Tabletop

3 steps

3 Chair via Downward Dog → Standing Forward Fold
3 Garland via Downward Dog → Standing Forward Fold
3 Lizard via Downward Dog → Low Lunge
3 Upward Salute via Downward Dog → Standing Forward Fold
4 Bound Angle via Downward Dog → Easy Seat
4 Goddess via Downward Dog → Warrior II
4 Head-to-Knee Fold via Downward Dog → Easy Seat
4 Mountain via Downward Dog → Standing Forward Fold
4 Peaceful Warrior via Downward Dog → Warrior II
4 Pyramid via Downward Dog → Standing Forward Fold
4 Seated Twist via Downward Dog → Easy Seat
4 Extended Side Angle via Downward Dog → Warrior II
4 Standing Split via Downward Dog → Standing Forward Fold
4 Triangle via Downward Dog → Warrior II
4 Twisted Lunge via Downward Dog → Low Lunge

4 steps

4 Eagle via Downward Dog → Standing Forward Fold → Chair
4 Revolved Chair via Downward Dog → Standing Forward Fold → Chair