Phalakasana (High Plank)
Phalakasana is a wonderful transition from Uttanasana or Adho Mukha Svanasana. It is called the top of a high push up because when done in a flow or Vinyasa class the student would want to be on top of their toes. and shoulder blades hugged unto the back of their hearts. In a Hatha class the top of the toes cues are omitted because students want to feel more grounded and may actucally arrive at this Asana from their knees. I will suggest a transition from Adho Mukha Svanasana:....INHALE DEEPLY Grip your mat with ferocity, come on the very top of your toes, take yous sitz bones back and up.. get very long in the side bodies and even longer in the spine, as you EXHALE make the transition full of power, stay high, allow the hips to fall slightly and the chest comes through your arms, bring your head up slightly as the final touch...FEEL AS THOUGH THE TRANSITION IS A POWERFUL RIPPLE WITHOUT ACTUALLY BENDING THE SPINE...BREATH... Return to Adho Mukha Svanasa (Downward Facing Dog) or Balasana (Childs Pose) Do this transition about five to six time and experience the power of this Asana..