Kneeling Plank
Kneeling Plank keeps the alignment of full Plank while reducing the load.
- Level
- Beginner
- Family
- Core
- Hold
- 5–10 breaths
- Works
- Core, shoulders, arms
- Hips in line
- Press away
Step by step
How to do Kneeling Plank
Begin Begin in Tabletop.
- 01
From Tabletop, walk the knees back slightly.
- 02
Lower the hips to form a line from head to knees.
- 03
Hands under shoulders.
- 04
Engage the core and press the floor away.
- ↩
Coming out. Return to Tabletop or Child's Pose.
Breath
Steady breathing.
Focus
Foundational core strength
Why practise it
Builds core and arm strength.
Alignment & cues
Straight line from head to knees.
Teacher’s cues
- “Hips in line”
- “Press away”
Common mistakes
Hips too high.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Pad the knees.
Variations
- Plank Pose
Props
- Blanket under knees
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Pad sensitive knees.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern modification.
Questions
Is kneeling plank 'cheating'?
No — it builds the same alignment with appropriate load.