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Summer of Core Day 9: Side Plank Flow

Welcome to Day 9!

I hope you’re hanging in there with me. Noticing any changes in your body?

Today, we’re adding a twisting flow to Side Plank by threading the top arm underneath the bottom arm.

This move severely targets the obliques, as well as your balance, your breath and your mental focus.

Thank you Nancy Frey for demonstrating all the options for today’s flow! Nancy teaches at Soul at 9 a.m. on Sundays, and she does private instruction as well.


  • Start with your bottom knee on the ground, directly under your hip. Swing your foot off the mat, pivoting on your knee.
  • Stagger your feet for a little more stability. Keep your legs strong, thighs engaged.
  • Stack your feet so your top foot rests on the bottom foot and you are balancing on the edge of the bottom foot.
  • Extend your top leg. This can be done in any of the lower leg positions. It adds strengthening to the top hip and thigh, as well as an increased challenge for your balance.


Let your breath control this flow. Move slowly, working with a complete inhale and a complete exhale to complete one round. The slower you go, the more you’ll be able to feel the crunch of the tuck when you bring your top arm under your bottom arm, and you can use a powerful end to your exhale to get into your diaphragm and intercostals deeper into your frame.

Take five full rounds, using your breath, on each side. Rest in child’s pose.

~ Shoshana


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.

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