ProneIntermediate
Knee to Chest Plank
Knee-to-Chest Phalakasana
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About This Pose
Knee to Chest Plank (Plank Knee Drive) dynamically draws one knee toward the chest while maintaining plank position. This movement builds tremendous core strength, particularly in the lower abdominals, while challenging hip flexor strength and coordination. It's commonly used in flow sequences and HIIT-style yoga practices.
Step-by-Step Instructions
- 1
Begin in Plank Pose
- 2
Shift weight slightly forward
- 3
Draw the right knee toward the chest
- 4
Round the upper back slightly to engage abs
- 5
Keep the left leg strong
- 6
Either hold or return and switch
- 7
Repeat for 5-8 repetitions each side
Alignment Cues
- Exhale as you draw the knee in
- Engage the deep core
- Keep shoulders over wrists
- Control the movement
Benefits
- Builds lower abs
- Strengthens hip flexors
- Dynamic core work
- Improves coordination
- Common in flows
- High intensity option
Modifications
- Keep the knee closer to the floor
- Move more slowly
Variations
- Draw knee toward opposite elbow for obliques
Cautions & Contraindications
Cautions
- Avoid rounding the shoulders
- Keep the movement controlled
Avoid this pose if you have:
- Wrist pain
- Hip injury
Quick Facts
Primary Focus
coreSecondary Focus
hipsshoulders
Suggested Hold
30 seconds
Tags
plankcoreabsdynamic
Equipment
yoga mat
