Low Plank Pose

Last updated: December 21, 2023

What Does Low Plank Pose Mean?

Low plank pose is a variation of high plank that is regularly incorporated into vinyasa yoga flow and Ashtanga yoga.

In order to enter the pose, start in downward-facing dog pose then move the body forward to bring the shoulders over the wrists coming into a high plank. Keeping the core engaged lengthens the spine while pulling the shoulders down and back, bringing the shoulder blades toward one another. Keeping the elbows in toward the ribs, slowly bend the arms, hovering the body over the floor. After a few breaths, exit the pose by lowering the body to the ground.

Low plank is also known as ardha phalakasana in Sanskrit.

Low Plank Pose


Yogapedia Explains Low Plank Pose

Low plank pose is often found in sequences that incorporate high plank, low plank, upward dog and downward dog, usually after having first completed a series of standing poses. It is used often in Vinyasa, Ashtanga and Power yoga practices.

Low plank tones the abdomen and strengthens the wrists, arms and shoulders. It is a great preparatory pose for all arm balances.

To protect the shoulders from injury, it is important to engage the shoulder blades and core muscles while performing this asana.

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