Lifted leg long, foot flexedHips levelHands press downOne-Legged Plank
Eka Pāda Phalakāsana
Read what the gnome says
One-Legged Plank! From plank, lift one leg, hips level and body in one line. Press the hands down, core firm. Don't let the hips tilt. Breathe, then switch. Strong, balanced gnome.
Works on Abdominals · Shoulders · Glutes
How to do it
- Come into Plank Pose with the wrists under the shoulders.
- Lift one leg straight back, hip height, foot flexed.
- Keep the hips level, gaze down and hold; switch sides.
Common mistakes
- Don’t let the hips tilt.
- 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.
Not medical advice. Ease off if anything feels sharp or wrong.
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