BeginnerproneVariations (1)
Low Plank Pose
Ardha Phalakasana · अर्ध फलकासन
Also known as: Half Plank · Ardha Phalakasana · Knees-Down Plank
Low Plank Pose, also called Half Plank is a classical yoga posture. Its Sanskrit name Ardha Phalakasana translates word-for-word as: Ardha (Half) · Phalaka (Plank) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to engage the core and open and strengthen the shoulders. Builds core gradually. It is particularly valued for building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Accessible plank for beginners
- Builds core gradually
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Rest on forearms rather than palms; keep the elbows directly below the shoulders.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
Use a blanket for cushioning, elevation, or support — it adapts the pose to your body's current needs without compromising alignment.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Start from table top.
2. Step feet back.
3. Keep knees on the floor — body straight from shoulders to knees.
4. Core engaged.
5. Shoulders over wrists.
3 more steps remaining
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Frequently Asked Questions
Common questions about Ardha Phalakasana
What is Low Plank Pose?
Low Plank Pose, also called Half Plank is a classical yoga posture. Its Sanskrit name Ardha Phalakasana translates word-for-word as: Ardha (Half) · Phalaka (Plank) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to engage the core and open and strengthen the shoulders. Builds core gradually. It is particularly valued for building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury should approach with care or consult a qualified teacher.
What are the benefits of Low Plank Pose?
Accessible plank for beginners. Builds core gradually.
Who should avoid Low Plank Pose?
Avoid this pose if you have: Wrist injuries.
How many steps are in Low Plank Pose?
Low Plank Pose is practiced in 8 steps. Start from table top.
Is Low Plank Pose suitable for beginners?
Yes, Low Plank Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Low Plank Pose?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Low Plank Pose help with?
Low Plank Pose is therapeutic for: strength.
What poses should I do before Low Plank Pose?
Prepare with: Phalakasana, Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Ardha Phalakasana with other poses