Knee-Down Plank

Phalakāsana (knees down)

Read what the gnome says

Knee-Down Plank! From plank, lower the knees to the floor and keep the body in one line from head to knees. Hands under shoulders, core firm. Don't let the hips sag. Breathe. Strong, patient gnome.

Works on Abdominals · Shoulders · Chest

How to do it

1. Come onto hands and knees, wrists under the shoulders.
2. Step the knees back a little so the body forms one line from the knees to the crown.
3. Press the floor away, draw the belly in and hold, breathing steadily.

Common mistakes

• Don’t let the hips sag or pike.
• Don’t sink into the shoulders.
• 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.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Bent-Knee BoatBeginner
• Bird Dog (Balancing Table)Beginner
• Boat Pose with StrapBeginner
• Forearm PlankBeginner
• Knee-Down Low PlankBeginner
• Kneeling Side PlankBeginner