Complexity: Suitable for Intermediate Practitioners.
Duration: 15 to 30 seconds in total
The side plank protects your wrists and improves your balance by combining your stomach, knees, and arms. The side plank can be avoided if you have an injury to your shoulder, hand, or elbow.
- Begin in a downward dog position. Stand with your elbows directly above your hands and your hips directly above your feet on your hands and knees. Straighten your legs and limbs by pressing your hips broad forward. Allow your neck to follow the straight line of your back from the hips to the top of your head. Slowly and thoroughly inhale.
- Lower your hips until your body is straight from head to heels, then move into a plank pose. Bring your feet together so your big toes are in contact. Send your heels down away from your body by flexing your knees.
- Shift your right palm to the left until it is under where the body's core was. To help you balance, keep your left fingertips on the deck.
- Turn your body to the right by shifting your weight to the outside of your right foot. Stack the left and right feet on top of each other.
- On an inhale, tuck your pelvis and extend your left arm when opening your chest. You may either stop with your hand on your hip or begin stretching until your arm is straight up to the horizon. Maintain a straight line between your head and the rest of your spine; do not let your head fall to your shoulder. Your heart and pelvis will be in line with your head, and your body will be a straight vertical line from the top of your head to your bottom.
- Exhale and lower your left arm while you roll your straight body back into a plank pose with your arms shoulder width apart after a few breaths. Return to downward-facing dog by raising the hips and resting there, breathing softly and slowly.
- Rep the method, this time planking to the left.