Side Plank

Benefits

  • Strengthens the hands, wrists, arms, shoulders, chest, abs, obliques, back, hips, glutes, legs, ankles and feet.
  • Improves balance.
  • Enhances focus and concentration.

Therapeutic

  • Can help to alleviate lower back and shoulder pain.

Skill Level

  • Intermediate

Category

  • Core Strength

Yoga 15 Series

    Instructions

    • From Plank, shift your weight onto your right hand and come to the outside edge of your right foot. Open your body to the left stacking your left foot on top of the right and bring your left hand to your hip.
    • Make sure your right wrist is directly below your right shoulder. 
    • If you feel confident, straighten your left arm up to the sky. 
    • You can look straight ahead or challenge your balance by looking up to your fingertips.
    • Your ankles, hips and shoulders should all be in one straight line. 
    • Hold the pose still for 5-10 deep breaths, in and out through your nose. 
    • Take a deep breath in. Exhale, come back to Plank and switch to the other side.

    Modification

    Abi Carver: Modified Side Plank
    • From all fours, sweep your right ankle 90 degrees to the right. Straighten your left leg and bring the inside of your left foot flat to the mat.
    • Open up your body to the left. Your ankles, knees, hips and shoulders should all be in one straight line. 
    • Circle your left arm down and across your body and reach through your fingertips towards the top of the mat.
    • Hold the pose still for 5-10 deep breaths, in and out through your nose. 
    • Take a deep breath in. Exhale, circle your left hand back down to the mat and switch sides. 

    Variation: Side Plank Leg Lift

    Abi Carver: Side Plank

    Variation: Side Plank Tree

    Abi Carver: Side Plank Tree

    Contraindications

    • Avoid this pose if you have a wrist or shoulder injury.