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

No Weight Bearing Morning Yoga Practice

No Weight Bearing Morning Yoga Practice

If you are experiencing any pain or discomfort in your wrists, or just want to give them a break, you can still get your morning yoga practice in. This 15 minute flow has no downward dogs, planks, table tops etc. that are done on the hands. You also don't need any...

Fluid Hip Movements for the Water Element

Fluid Hip Movements for the Water Element

Getting deep into the hips, and unconsciously letting your body go with the flow is a great way to increase flexibility. These poses will tap into the water element, as well as the sacral chakra, to connect with creativity and deep feeling. No props required and great...

Time to Bloom – Yoga for the Spring Equinox

Time to Bloom – Yoga for the Spring Equinox

Winter is a time of slumber, and as such Spring is a great time to wake up and boost your energy. These poses will help you build some heat, with a heart opening flow and core engagement. They are a bit more intermediate in nature. No props needed. 1. Sphinx to...