- Come into the plank
- Turn the body to the right side
- Keep the shoulder above the wrist
- Keep the left foot over the right
- Raise the left arm up
- Stay for 10 breaths
- Repeat on the other side
Start by coming into the plank pose. Slowly, turn the body to the right side, resting only on the right foot and the right hand. Ensure that the right shoulder is above the right wrist. Stack the feet ontop of eachother, with the outer side of the right foot resting on the floor. It is as though you are standing in tadasana but then diagonally. Raise your left arm up into the air, keeping it in one straight line with the right arm. Tuck the tailbone under and draw the belly in. Stay in the pose for ten breaths or longer, and then repeat on the other side. This asana can be followed by child’s pose, to relax the back.
There are several variations to side plank which can make the pose more challenging. Once you are in the full pose, bend the left leg at the knee, and grab hold of the left big toe. Then pull the leg up until it is all the way straight up and vertical. Look up to the ceiling.
The benefits of this pose include strengthening of the wrists, arms, and legs. It tones the lumbar and coccyx parts of the spine. It is said to improve the nervous balance and promotes better concentration.
The counter indications are high blood pressure and wrist injuries. You can rest your lower knee on the floor, while keeping the upper leg straight out as a gentle variation.
- Strengthens core muscles
- Strengthens abdomen
- Strengthens wrist and arms
- Energizes the body
- Improves Balance
- High blood pressure / Wrist injuries
- Engages the quadriceps
- Engages the triceps
- Engages oblique muscles
- Engages gluteus maximus