ProneAdvanced
One Arm Three-Legged Plank
Eka Hasta Eka Pada Phalakasana
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About This Pose
One Arm Three-Legged Plank is among the most challenging plank variations, requiring exceptional core strength, balance, and body awareness. By lifting opposite arm and leg, this pose creates an extreme stability challenge that builds functional strength throughout the entire body.
Step-by-Step Instructions
- 1
Begin in Plank Pose
- 2
Widen your feet significantly
- 3
Find stability through the core
- 4
Lift the right arm and left leg simultaneously
- 5
Create one line through the body
- 6
Hold for 3-5 breaths
- 7
Lower with control and switch sides
Alignment Cues
- Keep hips level
- Engage everything
- Breathe despite the challenge
- Move slowly and with control
Benefits
- Builds extreme core and balance strength
- Develops full-body coordination
- Challenges proprioception intensely
- Creates functional, real-world strength
- Ultimate plank progression
Modifications
- Lift arm only, then leg only
- Touch down lightly if needed
Variations
- Hold for longer duration
Cautions & Contraindications
Cautions
- Avoid collapsing the torso
- Build up to this gradually
Avoid this pose if you have:
- Shoulder injury
- Lower back pain
- Wrist issues
Quick Facts
Primary Focus
full bodySecondary Focus
coreshoulders
Suggested Hold
20 seconds
Tags
plankadvancedbalancestrength
Equipment
yoga mat
