3

Side Plank

vasisthasana

Level: Intermediate

[am4show have=’p1;p2;p4;’ guest_error=’Premo’ user_error=’Upgrade’ ]

Instructions

1. From Plank pose, bring the right palm to center on the floor. Bring the outside of the right foot on the floor in line with the palm

2. Stack the left foot on top of the right, with the inner edges of the feet in contact.

3. Press the right hand down into the floor and lift the hips making the legs and torso one straight line.

4. When you feel balanced, lift the left hand up towards the ceiling, making the arms one straight line.

5. Press the outer edge of the right foot down, pull up the knee caps and squeeze the thighs, and buttocks. Look straight ahead, with the chin off the chest.

6. Breathe and hold for 2-5 breaths.

7. To release: exhale and bring the left hand down to the floor, bring both toes tucked under on the floor, into plank pose.

8. Repeat on other side.

Benefits + Contraindications

Benefits: Side plank tones the whole body, especially strengthening the upper body and arms. Side plank improves focus, balance and concentration.

Contraindications:
Recent or chronic injury to the arms, hips, ankles or shoulders.

Modifications + Variations

Modifications: Bend the lower knee to the floor.

Variations: A)  Bend the upper knee and place the top foot on the lower knee. B) Interlace the middle and index finger of the upper arm around the big toe of the upper leg and press the upper heel up to the ceiling while gently pulling back on the big toe.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Plank, Down Dog, Half Circle.

Use one or more of the following postures to build a sequence ending after this pose: Plank, Down Dog, Half Circle, Inclined Plane. [/am4show]

Comments 3

  1. I am very interested in learning more about yoga! Your website is very helpful for a newbie like me! Hope I get the opportunity to learn about a new passion of mine from this wonderful website. Thank you for considering this request.

    1. Post
      Author

      I’m glad you are finding the website helpful Holly! Please check out our beginner’s section to make sure you’ve got your yoga basics covered :-)

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