ProneAdvanced
One Arm Plank Reach
Eka Hasta Phalakasana
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About This Pose
One Arm Plank Reach extends one arm forward while maintaining perfect plank alignment, creating an intense anti-rotation challenge. This variation requires the core to work overtime to prevent the body from twisting while the base of support narrows. It builds the unilateral strength and stability essential for arm balances.
Step-by-Step Instructions
- 1
Begin in Plank Pose
- 2
Widen your feet for a broader base
- 3
Shift weight to the left hand
- 4
Slowly reach the right arm forward
- 5
Keep hips level and square
- 6
Hold for 3-5 breaths
- 7
Return hand to floor and switch sides
Alignment Cues
- Keep hips from rotating
- Engage the core strongly
- Stabilize through the supporting shoulder
- Breathe steadily
Benefits
- Challenges anti-rotation
- Builds unilateral strength
- Narrows support base
- Prepares for arm balances
- Tests core stability
- Advanced progression
Modifications
- Widen the stance more
- Only lift hand slightly
Variations
- Reach arm to the side instead of forward
Cautions & Contraindications
Cautions
- Avoid shifting the hips
- Widen stance if needed for balance
Avoid this pose if you have:
- Shoulder injury
- Wrist pain
Quick Facts
Primary Focus
shouldersSecondary Focus
corefull body
Suggested Hold
30 seconds
Tags
plankbalancestrengthadvanced
Equipment
yoga mat
