Side plank is a foundational pose used in many hatha, power and vinyasa classes. It is great to strengthen the core, obliques, and also helps with building up your balance.

I’ve gone through some key points to make sure you are doing this asana correctly. Along with some ways to modify to make it easier, or also to progress along.

When building up the pose, start from the foundation up:

  1. Start from a plank, with the fingertips spread wide, and palms under the shoulders, extend the legs back.
  2. Make sure the weight is being spread through the fingertips and knuckles, not dumped into the wrist.
  3. Keep the feet hip width apart to start, dropping both heels to the right. The pose will be easier if the feet are staggered. To take it up you might stack the feet one on top of other.
  4. Push the feet actively into the floor, pressing and lifting the hips.
  5. Lean on the right hand/right shoulder.
  6. Stack the body – left hip on top of right, left shoulder on top of right. Feel the top hip pulling forward.
  7. Notice if the shoulder wants to rotate forward, this could lead to injury as it puts unnecessary strain on shoulder. Think of it like a backpack, externally rotating and sliding down the back.
  8. Engage through the inner thighs, as if squeezing a yoga block.

Modifications:

  1. Bring the supporting knee down, under the hip.
  2. Come down on the forearm, pushing actively through forearm and hand.

These tips and tricks come from a 10 minute pose tutorial I shared on my YouTube channel.

Namaste,

Kassandra

ABOUT ME

Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

7 FREE & FULL LENGTH YIN YOGA CLASSES – CLICK IMAGE TO START

#1 ONLINE YIN & VINYASA YOGA CLASSES

RECENT POSTS

Head to Toe Release

Head to Toe Release

It's time for a gentle morning stretch that will help you wake up and get moving feeling good. Let's work through these 7 poses together to release the full body, starting from the top and working down. No props needed and these poses are all beginner friendly. 1....

Set Your Intentions This New Moon

Set Your Intentions This New Moon

The new moon is a great time to take a pause, to do less, and to look forward to new beginnings by setting intentions. The passive long holds of yin are a great opportunity to do just that. Here's 6 poses you can hold for 2 minutes each (side). While you work through...

Mobility Moves for a Sweet Release

Mobility Moves for a Sweet Release

Ready to mix up some moves on your mat to increase your overall mobility and flexibility? Give these a go for an overall feel good feeling from head to toe. No props are necessary for these but if you like to support your practice with props, feel free to have a...