Side Plank

About This Pose

Rotate from plank onto one hand or forearm, stacking the feet, lifting the hips, and extending the top arm to the sky.

How to Practice

1. 1

   Begin in Plank Pose. Shift the weight to the right hand and rotate the body to open to the left.

2. 2

   Stack the left foot on top of the right, or stagger the feet for more stability.

3. 3

   Lift the left arm straight up to the ceiling, creating a T-shape with the body.

4. 4

   Stack the shoulders, hips, and ankles in one line and lift the hips away from the floor.

5. 5

   Keep the neck long and gaze forward or up at the top hand.

6. 6

   Hold for 3–5 breaths, then return to Plank and switch sides.

Benefits

• Strengthens the obliques, shoulders, and legs
• improves lateral stability