Lifted leg longGaze down, neck longElbows hug the ribsHands press downOne-Legged Low Plank
Eka Pāda Caturaṅga Daṇḍāsana
Read what the gnome says
One-Legged Low Plank! From low plank, lift one leg, hips level and elbows hugging the ribs. Core and glutes firm. Breathe, then lower and switch. Not for the faint of heart. Strong gnome.
Works on Triceps · Shoulders · Abdominals
How to do it
- Come into Four-Limbed Staff (low plank), elbows hugging the ribs.
- Lift one leg straight back, foot flexed.
- Keep the hips level and hold briefly; switch sides.
Common mistakes
- Don’t let the hips tilt.
- Don’t flare the elbows.
- 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.
Similar poses Core
Spinal Column Pose (balanced)Advanced
Boat PoseIntermediate
Both Big Toes PoseIntermediate
Forearm Side PlankIntermediate
Four-Limbed Staff (Low Plank)Intermediate
Half BoatIntermediate
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