Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
SIDE PLANK BENEFITS
- Strengthens the hands, wrists, shoulders, serratus anterior, chest, abs, obliques, back, glutes, hips, legs, ankles and feet.
- Improves balance.
- Enhances focus and concentration.
- Improves posture.
- Can help to alleviate lower back and shoulder pain.
CATEGORY
SKILL LEVEL
- Intermediate
INSTRUCTIONS
- Set-Up
Start in Plank.
- Action
Shift your weight onto your right hand and come to the outside edge of your right foot. Stack your left foot on top of the right and flex both feet. Bring your left hand to your hip. Make sure that your right wrist is directly below your right shoulder to keep your shoulder safe. If you feel confident, you can straighten your left arm up to the sky.
- Refinements
Look straight ahead or challenge your balance by looking up to your fingertips. Your ankles, hips and shoulders should all be in a straight line.
- Modification
You can practice Forearm Side Plank to protect your wrists. Draw your forearms towards your feet and engage your obliques.
- Duration
Hold the pose still for 5-10 deep breaths on each side.
BEGINNER MODIFICATION
- 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 a straight line. Reach your top arm up and over.
ADVANCED VARIATION: One-Legged Side Plank
- To increase the difficulty of the pose, lift your top leg and flex both feet.
ADVANCED VARIATION: Side Plank Tree
- When you have mastered Side Plank, you can play around with different variations to increase the challenge.
CONTRAINDICATIONS
- Avoid Side Plank if you have a wrist or ankle injury. If you have sore wrists, you can practice this pose on your forearm.
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