Yoga is not just a physical exercise but an art of living that evolved thousands of years ago. The Sanskrit language is the language of yoga. Being aware of its name in Sanskrit makes it easier to understand the true meaning of the pose and its benefits. In this blog post, we will discuss one of the essential yoga poses – Forearm Plank Pose and its Sanskrit name.
What is the Sanskrit for Forearm Plank Pose?
In Sanskrit, Forearm Plank Pose is known as “Phalakasana II”. The word “Phalaka” means plank, and the word “Asana” means posture. Phalakasana II is a strengthening pose that helps in developing your core, aligning your spine and building arm strength.
Forearm Plank Pose is a variation of the traditional high plank pose also known as Utthita Chaturanga Dandasana, which is commonly used as part of a warm-up sequence, Sun Salutation.
How to Perform Forearm Plank Pose?
To practice the Forearm Plank Pose, follow the steps below:
- Start with coming into a tabletop position while keeping your hands and knees on the ground. The wrists should be below the shoulders, and knees should be under your hips.
- Place your elbows and forearms on the ground with your palms facing downwards on the mat.
- Extend your legs towards the back of the mat, pressing through your toes, and come into a plank position.
- Engage your core and press your elbows and forearms down, keeping your shoulders away from the ears.
- Maintain a straight line from your ears to your feet, making sure your hips do not sag towards the floor or lift too high.
- Hold the pose for a duration of 30 seconds to a minute, breathing deeply, and then release back to tabletop position.
Benefits of Forearm Plank Pose
Forearm Plank Pose is known for its multitude of benefits that includes:
- Strengthens the core: Forearm Plank Pose is an excellent core strengthening exercise since it requires you to keep the core engaged throughout the pose.
- Builds arm and shoulder strength: As its name suggests, Forearm Plank Pose strengthens your forearms, biceps, triceps, and shoulders.
- Improves posture: The Forearm Plank Pose strengthens your core muscles, which helps you maintain an upright posture.
- Increases stamina: Regular practice of Forearm Plank Pose helps increase endurance and strengthens your muscles, which in turn increases stamina.
- Calms the mind: Forearm Plank Pose helps calm the mind, as it requires focused concentration to maintain the pose.
- Increases stability: Practicing Forearm Plank Pose regularly can help you build stability and balance.
- Helps with digestion: Forearm Plank Pose gently massages your digestive organs, stimulating them to function better.
Conclusion
In conclusion, Forearm Plank Pose or Phalakasana II is an incredible strengthening and balancing pose that has numerous benefits for the mind and body. Knowing the Sanskrit name of poses like Forearm Plank helps us connect with the ancient tradition and culture of yoga. Incorporating this pose into your daily yoga routine will help you develop core strength, improve flexibility and balance.
FAQ
Is it phalakasana or Kumbhakasana?
Plank pose, also known as Phalakasana or Kumbhakasana, is a common posture in yoga that serves as a foundational pose for many other poses and sequences. It is often included in many yoga practices, particularly in Vinyasa and Ashtanga yoga styles, due to its ability to engage the entire body and strengthen the core muscles.
Phalakasana translates to “plank pose” while Kumbhakasana means “breath retention pose”. In Phalakasana, the body is held parallel to the ground, with the hands planted on the floor and fingers spread apart. The shoulders are directly over the wrists, making sure the wrists are aligned with the elbows and shoulders. The heels are pushing back and the body forms a straight line, from the feet to the head.
In Kumbhakasana, the posture is similar, but it is held with breath retention, meaning that one holds their breath while in the pose. Breath retention can help to increase lung capacity, promote focus and concentration, and improve overall health and well-being.
While Phalakasana and Kumbhakasana are similar, there are some differences. Phalakasana is typically held for a longer duration, while Kumbhakasana is held for a shorter time due to the breath retention involved. Additionally, in Kumbhakasana, there is more focus on breath control and retention, while Phalakasana tends to focus more on strength building.
Whether you practice Phalakasana or Kumbhakasana, these poses can help improve strength, flexibility, and overall health. By practicing these poses regularly, you can strengthen your core, improve your posture, and cultivate a greater sense of focus and concentration.
What is Kumbhakasana or the plank pose?
Kumbhakasana, also known as the Plank Pose, is a popular pose in yoga practice. The pose involves holding your body in a straight line parallel to the ground, with your arms straight and your hands placed directly under your shoulders. Plank Pose is considered a fundamental pose in yoga, and beginners are often introduced to it early in their practice.
The pose is renowned for its numerous benefits to the body, particularly in strengthening the upper body, including the arms, wrists, and spine. Holding Plank Pose requires the arms and shoulders to support the body weight, making it an excellent pose for building upper body strength. It is also an excellent pose for improving posture since it activates the muscles around the spine and encourages a straight back.
Plank Pose is also great for strengthening the core muscles, including the abdomen and back muscles. It requires engagement of the core muscles to maintain a straight line between the head, hips, and heels. This makes it an effective pose for those seeking to tone their abs and firm up their midsection.
In addition to its physical benefits, Kumbhakasana is also known to have mental benefits. The pose engages the mind, requiring participants to focus and maintain concentration to hold the pose for an extended period. This helps to relieve stress and tension in the body and promote relaxation, making it an excellent pose for both physical and mental health.
Kumbhakasana or Plank Pose is a crucial pose in yoga practice. It is effective in building upper body strength, toning the abs and core muscles, and relieving stress and tension in the body. Beginners can start with short hold times and gradually work their way up to longer holds over time.