Low Plank

You Should Feel

Strong work in your arms, shoulders, and core. Whole-body engagement. Controlled lowering.

How to Get Into the Pose

• 1From plank, shift forward slightly onto your toes
• 2Elbows bend to 90 degrees, staying close to your ribs (not wings out)
• 3Shoulders stay at elbow height or slightly higher—never lower
• 4Body stays in one line, core engaged
• 5Gaze slightly forward
• 6Hold or pass through as a transition

Modifications

• •If too challenging: Lower knees first, then lower body halfway down
• •If shoulders are weak: Skip this and move from plank directly to cobra/upward dog
• •To build strength: Hold at the top (high plank) before lowering