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Extended One Arm Plank

Utthita Eka Hasta Phalakasana

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About This Pose

Extended One Arm Plank takes the arm reach to its fullest expression, extending as far as possible while maintaining plank integrity. This demanding variation represents a high level of core control and shoulder stability. The extended reach increases the lever arm, making the core work dramatically harder to maintain position.

Step-by-Step Instructions

1
From One Arm Three-Legged Plank
2
Begin to extend the reach through the arm
3
Simultaneously reach the lifted leg longer
4
Create maximum length through the body
5
Maintain core engagement throughout
6
Hold for 3 breaths
7
Return with control and switch

Alignment Cues

Reach in opposite directions
Keep core strongly engaged
Breathe steadily
Maintain control over extension

Benefits

Maximum core demand
Full shoulder stability
Increased lever arm
Demands complete control
Advanced expression
Tests limits safely

Modifications

Reduce the length of reach
Keep both limbs lower

Variations

Add gentle pulses at full extension

Cautions & Contraindications

Cautions

Avoid overreaching
Maintain stable shoulder

Avoid this pose if you have:

Wrist injury
Shoulder pain

Use This Pose

Quick Facts

Primary Focus

core

Secondary Focus

shouldersfull body

Suggested Hold

20 seconds

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