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:
- Start from a plank, with the fingertips spread wide, and palms under the shoulders, extend the legs back.
- Make sure the weight is being spread through the fingertips and knuckles, not dumped into the wrist.
- 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.
- Push the feet actively into the floor, pressing and lifting the hips.
- Lean on the right hand/right shoulder.
- Stack the body – left hip on top of right, left shoulder on top of right. Feel the top hip pulling forward.
- 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.
- Engage through the inner thighs, as if squeezing a yoga block.
- Bring the supporting knee down, under the hip.
- 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.