Side Plank

You Should Feel

Strong work in your bottom shoulder and arm. Core engagement throughout your torso. Work in your legs to keep body aligned.

How to Get Into the Pose

• 1From plank, shift onto outside edge of one foot, stack other foot on top
• 2Bottom hand stays under bottom shoulder, arm straight
• 3Hips lift high—body forms one diagonal line
• 4Top arm reaches up toward ceiling
• 5Gaze up, forward, or down depending on neck comfort
• 6Core engages to prevent hips from sagging

Modifications

• •If full side plank is too challenging: Lower bottom knee to the ground
• •If balance is difficult: Place top foot on the ground in front of bottom foot (kickstand)
• •If wrist is sensitive: Come down to bottom forearm
• •To deepen: Lift top leg, or hold big toe of top foot with top hand