Plank - Phalakasana

STEPS : From Standing Forward Fold, step or jump both feet back 4–5 feet into a push-up position. Spread the fingers wide apart with the middle finger pointing forward, press into the palms with the arms are straight. Tuck the tail bone under so the legs, hips, and torso are one straight line. Press the crown of the head forward and with the toes tucked, press the heels back. Breathe and hold for 1–4 breaths. To release: either bend the knees to the floor into Child pose, or bend the elbows and lower down into Kataranga