ProneIntermediate
Three-Legged Plank
Eka Pada Phalakasana
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About This Pose
Three-Legged Plank removes one point of contact by lifting a leg behind you, dramatically increasing the core demand and balance challenge. This variation requires the body to stabilize against rotation while maintaining perfect plank alignment. It builds the anti-rotation strength essential for functional movement and advanced arm balances.
Step-by-Step Instructions
- 1
Begin in Plank Pose
- 2
Shift weight slightly to the left hand
- 3
Lift the right leg straight back
- 4
Keep the leg at hip height or higher
- 5
Maintain square hips
- 6
Hold for 5 breaths
- 7
Lower and switch sides
Alignment Cues
- Keep hips square
- Engage the glute of the lifted leg
- Stabilize through the shoulders
- Don't let the hips twist
Benefits
- Intensifies core engagement
- Challenges balance
- Builds anti-rotation strength
- Prepares for arm balances
- Tests stability
- Develops unilateral strength
Modifications
- Lower the lifted leg slightly
- Keep the toe touching the floor
Variations
- Bend the lifted knee for quad stretch
Cautions & Contraindications
Cautions
- Avoid hip rotation
- Keep shoulders steady
Avoid this pose if you have:
- Lower back pain
- Wrist injury
Quick Facts
Primary Focus
coreSecondary Focus
hipsshoulders
Suggested Hold
30 seconds
Tags
plankbalancestrengthglutes
Equipment
yoga mat
