One-legged plank on the knee is often used as a transitional pose during Sun Salutations in Ashtanga yoga and during a vinyasa flow. It helps improve balance and prepare the body for more advanced arm balancing asanas like side plank pose, one-legged plank pose and wheel pose. It also serves to warm up the core at the beginning of a yoga practice.
Additional benefits of this pose include:
- Strengthens the core
- Tones the wrists and shoulders
- Builds endurance
- Lengthens the spine
- Strengthens the back of the body
Yogis with knee, ankle, or wrist sensitivities can practice one-legged plank on the knee pose using a yoga blanket for additional cushion. Yogis with carpal tunnel or very sensitive wrists can place their forearms and elbows on the mat as a modification. For a more challenging version, try entering the pose from downward-facing dog pose.