Side Plank
Maya - Pose Assistant
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Benefits
Side Plank pose strengthens the arms, wrists, core (especially obliques), and legs. It improves balance, focus, and builds lateral core strength, serving as a foundation for more complex balances and transitions.
Practice Guide
Start in Plank Pose. Shift weight onto your right hand and the outer edge of your right foot.
Stack your left foot directly on top of your right foot (or stagger feet for more stability).
Engage your core strongly, especially obliques, to lift your hips away from the floor. Body should form a straight diagonal line.
Extend your left arm up towards the ceiling, stacking shoulders.
Press firmly into the supporting right hand and foot. Keep hips lifted.
Gaze can be down, sideways, or up towards the left hand.
Hold, breathe. To exit, return hand to floor, coming back to Plank. Repeat on other side.
Modifications
Lower bottom knee to the floor for support (Modified Side Plank).
Place forearm on the floor instead of hand (Forearm Side Plank).
Stagger feet one in front of the other instead of stacking.
Lift the top leg off the bottom leg (challenging variation).
Use a wall for hand or back support.
Safety Notes
⚠Serious wrist, elbow, or shoulder injuries (rotator cuff, impingement - modify to forearm or avoid)
⚠Carpal tunnel syndrome (modify to forearm)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.