Side Plank Pose - Benefits and How to Do It

Strengthening the core, shoulders and wrists, strengthening hip external rotation, and improving concentration

How to do the pose

1

From all fours, extend one leg behind you at a time into Plank Pose. Keep your shoulders, elbows, and wrists in a straight line, and place the balls of your feet and heels perpendicular to the floor. Press your hands and toes firmly into the floor.

2

Without changing the position of your feet, place the side of your right foot on the floor with the pinky side, and place your left leg on top of your right leg. Turn your body to the left, align your right shoulder, elbow, and wrist in a straight line, and place your left hand on your left hip. Press the soles of both feet backwards, and lift your right buttocks up while being aware that you are holding a piece of paper or something between your legs.

3

Place the sole of your right foot on the floor and press the base of your big toe firmly into the floor. Bend your left knee and grab the big toe of your left foot with the thumb, index finger, and middle finger of your left hand, stretching your leg toward the ceiling. Look at the fingertips of your left hand. Repeat on the other side.

Tips for Beginners

If you cannot raise your left leg toward the ceiling, or if you lose your balance when you do, it is important to first create a foundation for the pose. With both legs on the floor, raise your left hand toward the ceiling and look toward the fingertips of your left hand. In this position, pull both hands up and down, and be conscious of pulling your head and soles of your feet back and forth, to stabilize your posture.