1. To enter Phalakasana, begin in Standing Forward Fold. The feet and knees are pressed together and the upper body bends forward from the waist. Use this opportunity to plant your palms about shoulder-distance apart onto your yoga mat. Bend the legs as much as you need to allow the hands to come down all the way.
2. With your hands firmly on the ground, step one leg back so that it is straight. Allow the other leg to follow.
3. As you step back, your back body will naturally lower. Rearrange your posture so your feet are about hip-distance apart, your legs are almost totally straight behind you, and your tailbone is tilted forward. Imagine your back as straight as possible from the neck to the buttocks.
4. If necessary, fix your hands so they are directly under your shoulders. Keep your shoulders away from the ears by avoiding tension in the collarbone. Keep your elbows tucked in so they are pointing behind you and not out to the side.
5. Breathe into your plank. Allow the prana to shake the body. Find enjoyment in the warm energy circulating through your triceps, shoulders, chest, and abdomen.
6. To exit Phalakasana, you can lower the entire body in a controlled motion until you are lying on top of your yoga mat. You also have the option of letting the knees slowly drop to the floor and taking refuge in Child's Pose.