One-Legged Plank on the Knee

Definition - What does One-Legged Plank on the Knee mean?

One-legged plank on the knee is a modified strengthening and balancing pose that prepares the arms and core for more advanced arm balancing asanas.

To enter the pose, begin on the hands and knees as in table pose. Align the wrists under the shoulders with the fingers spread wide. Drawing the navel in toward the spine, keep the neck and head lengthened out from the torso. On an inhale, step both feet back, coming into plank pose. Bring one knee down onto the mat then lift the opposite leg off the ground. Keep the hips aligned, the body is in a straight line from the crown of the head through to the lifted heel. Breathe for a cycle of six to eight breaths. To exit, lower the lifted leg back onto the mat. Repeat on the opposite side.

Yogapedia explains One-Legged Plank on the Knee

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.

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