RSS Feed

Summer of Core Day 8: Side Plank

This week, we are taking a deep look at side plank, vasisthasana in Sanskrit.

This is a powerhouse move, as it not only strengthens the abs, especially the obliques and the serratus anterior, but works the shoulders and legs as well. It’s a full-body strength move with lots of variations, which we’ll get to over the next few days.

Let’s Do It

  • Begin in plank. Take your weight to the left side, rolling onto your left arm and coming onto the edge your left foot.
  • Stack your right foot on top of your left.
  • Extend your right arm to the sky, lifting from your right ribs through your fingertips.
  • Lift your hips, as if a string is pulling your right hip to the sky.
  • Strengthen your quads and your feet.
  • Push into the ground with your left arm, driving the floor away, hugging muscle to bone.
  • Reach your shoulders away from each other.
  • Gaze can be upwards if it feels OK on your neck. Otherwise adjust your gaze so as to not strain your neck.
  • Hold your side plank for five full breaths.
  • Switch sides.

Options

Kneeling side plank

KneelingSidePlank

This is a great place to start, especially if you feel wobbly. You can get great extension without having to worry about balance. You can work on lifting your hip, engaging your core and expanding in your chest and shoulders. Don’t forget to keep your extended leg engaged and the sole of the foot on the floor.

Scissored feet

Scissored Side Plank

Another great option to make this pose feel more accessible. Scissoring the feet provides more stability, but you can still get into a full leg extension.

Forearm Side Plank

Forearm Side Plank

If for any reason, a straight-arm version of side plank is not comfortable, come onto your forearm. Have your elbow stacked under your shoulder, and work to push away from the ground so you don’t collapse into your shoulder. Always extend upwards.

Extended leg

Extended Side Plank

To increase the challenge, lift your top leg. Keep your thighs strong and your hips lifted.

Get Stronger!

Use the next few days to challenge your ability. You may want to start in a kneeling side plank and work up from there. You might experiment with peaking at extended side plank for a breath or two.

Please let me know if you have any questions. And come practice with me today! 9 a.m., 10:30 a.m. and 4:30 p.m. at Soul Yoga.

~ Shoshana

Advertisements

About Shoshana Hebshi

I write about what interests me, which could be anything from a scrap of mossy wood to a revolution. Mom to twins, Californian living in the American Midwest, wife of fledgling physician and the daughter of an Arab and a Jew.

One response »

  1. Pingback: Summer of Core Day 16: Side Plank T-Flows | Yoga for Athletes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: