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Pose of the Week: Side Plank

SIDE PLANK or V SAGE PREP
(vasisthasana prep)

SHAPE PREP
(from downward facing dog)
Look at hands: check to make sure hands are slightly wider than shoulders, separate fingers, point index fingers straight ahead.
Move feet back 2-3 inches.
Come into a sideways plank, balancing on right hand and foot.

SHAPE POSE
Stack ankles; lift top arm vertical—close fingers (more doable: lower bottom knee or place top foot on floor in front of bottom leg).
Bring sole of bottom foot flat on floor.
Look down, out, or up.
Point bottom biceps straight ahead.

SAFETY PREP
Grip floor with fingertips, press inner edge of hand down.

SAFETY POSE
Squeeze legs together, tighten glutes, press tailbone in, move ribs back.

REFINEMENT POSE
Press bottom hand down, forward. Move hips up, back.

Repeat on the second side.

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