1st Image of Maggie Anderson taken by Donald Anderson IV
Side Plank is one of my favorite core poses! It can be a challenging pose to start but once you practice this with dedication you will find its benefits amazing. Not only does it work your core, it focuses greatly on your love handles and your oblique’s. 🙂 Other benefits are strengthening of the arms, belly and legs, as well as stretches and strengthens the wrists, stretches the backs of the legs and improves sense of balance.
Directions on how to come into the pose:
From plank pose (hips low/straight line of energy from your head to your heels), turn your heels to the right, shifting onto the outside edge of your right foot, as you begin to bring your body over to the right (shoulder over wrist but hand not quite under should so there is a bit of an angle from the floor). Support your weight on your right hand and right foot. Your left hand can rest on your hip and eventually extend up to the sky. Be mindful if you feel like your hips are starting to fall or sag a bit, lift your hips back and keep that straight line of energy for as long as works for you today. Your feet can stay here, one in front of the other, or stack your feet. You may choose to take it up a notch and challenge yourself by lifting the top leg up away from the body.
As a modification, you may lower your bottom knee down to the mat until you build up your strength. Always, honor the wisdom of your body. Surrender to where you are in the pose and challenge yourself when your body allows. 🙂
Come back to plank after a few moments (or 15 to 30 seconds) and go to the other side. Returning back to plank, lower knees down and come into child’s pose. Breathe and relax. Take in what you have accomplished.
When not to do this pose or to modify/Contraindications:
Avoid practicing this pose if you have serious wrist, elbow or shoulder injuries. For severe arthritis you can modify this pose by taking it down to your forearm, so the weight is shifted from your wrist to your forearm and elbow.
Check out my calendar for group yoga classes dates and time.