[Pose Of the Week] Forearm Side Plank Pose (Beginner)

Protect your wrists as you build core strength & balance in Forearm Side Plank Pose…

Side Plank Pose is a very common yoga posture, and there are many different variations to challenge different muscles and areas of the body, as well as to suit different ability levels. Some variations provide additional support for beginners to help build strength or accommodate injuries, while others make the pose more challenging for advanced students.

Today we are exploring Forearm Side Plank Pose. This variation is a good option for those with wrist injuries, carpal tunnel syndrome, or related wrist or hand pain. Resting on your forearm instead of your hand helps to take the pressure off your wrist, but still allows you to build core strength and enjoy the other benefits of Side Plank Pose, with more stability.

To engage your oblique abdominal muscles, imagine pulling your forearm towards your feet while you hold the pose. Be sure to keep your supporting arm at right angles to the floor.

Those with injury to the shoulders, arms, elbows, knees, ankles, legs, or back should avoid this pose. As with other core-focused poses, consult your doctor before doing this pose if you are recovering from abdominal surgery.

How to Do Forearm Side Plank Pose:

  1. Begin in Downward Dog. Lower both forearms to the floor coming to a Dolphin Pose position. Spread your palms open and press them down.
  2. Shift forward to a plank with the forearms still on the floor.
  3. Pivot on your right elbow, turning your right forearm parallel to the front of your mat. At the same time, come to the outer edge of your right foot.
  4. Lift your left arm and gaze toward the ceiling as you press strongly into your forearm to keep your right shoulder from collapsing.
  5. Stack your left foot on top of your right foot.
  6. To move directly to the other side, release your left forearm to your mat just behind your right one. Shift over to the outer edge of your left foot and open your chest and right arm to the ceiling.
  7. You can come down and rest between sides if you prefer.
Read more at VeryWellFit.com


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