How to Do a Yoga Single Leg Plank Pose

The yoga plank pose on its own is a wonderful posture to help strengthen the upper body. There are several variations and other postures you can add to the plank pose to target other areas as well. The single leg plank pose will help to further strengthen your upper body, as you will be balancing with just one leg, and it also has the added benefit of giving you a deep stretch in the achilles and calf muscles.

Difficulty: Easy

Instructions

1. Come into plank pose, which is basically like the top movement of a push-up. The hands should be directly under the shoulders. The hips should be level with the shoulders and not lifted up.

2. Keep your back straight and not arched or rounded. The legs are straight and the feet together. Keep the abdominal and buttocks muscles contracted to help support the back.

3. Lift your right foot off the floor. Take the big toe and first toe of the right foot and slide them over your left heel. Your right big toe is on one side of your left heel and the rest of your toes are on the other side. The right foot is now resting on the left heel.

4. Without lifting your hips, begin to gently press your left heel towards the floor. Let your right leg and foot relax.

5. Hold for 5 to 10 deep breaths. Repeat on the other side.

Tips & Warnings

• To get the best stretch, remember to not let the hips lift up as you press the heel down.
• If this posture bothers your wrists, try coming down onto the forearms.
• To avoid back injury, keep the abdominal and buttocks muscles contracted and do not let the low back arch.

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