Gaze down, neck longBody in one lineElbows hug the ribsKnees on the matKnee-Down Low Plank
Caturaṅga Daṇḍāsana (knees down)
Read what the gnome says
Knee-Down Low Plank! From knee plank, bend the elbows and lower with the arms hugging the ribs. Keep the body in one line from knees to head, core firm. Breathe, then lower or push up. Steady gnome.
Works on Triceps · Shoulders · Abdominals
How to do it
- Start in Knee-Down Plank with the wrists under the shoulders.
- Shift forward and lower halfway, elbows hugging the ribs.
- Stop with the upper arms parallel to the floor and hold briefly.
Common mistakes
- Don’t let the elbows flare.
- Don’t sag the hips.
- Don’t hold the breath.
Benefits
- Strengthens the abdominals and deep core.
- Supports the lower back and posture.
- Makes other poses feel steadier.
Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.
Not medical advice. Ease off if anything feels sharp or wrong.
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