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

Have trouble with balance in Side Plank? Try Supported Side Plank Pose instead…

Supported Side Plank Pose (Salamba Vasisthasana) is a supported version of Basic Side Plank Pose which is easier for beginners or those with certain mobility limitations.

Along with the other benefits of Basic Side Plank such as building upper body and core strength, this pose variation also adds an additional stretch for the hips. It is also thought to increase concentration, focus, and confidence. This is a great option for those who may have trouble stacking the legs, keeping the legs off the floor, or balancing in the full pose, and it may also be a better choice for pregnant yogis.

For an additional challenge, come up onto your toes on the grounded foot. This will add difficulty to the balance while still providing support, and will also strengthen the calves and ankles.

Although this pose should be accessible for most people, those with ankle, wrist, arm, or shoulder injuries should skip this one.

How to Do Supported Side Plank Pose:

  1. From Downward Facing Dog Pose, bring your left foot about halfway up the mat. Bend your knee and turn the left toes out.
  2. Roll onto the outer edge of your right foot and bring the left arm up toward the ceiling.
  3. Flex your right foot and press into both feet to lift your hips.
  4. Bring your gaze up to the left hand.
  5. Take several breaths and then release the left hand to the floor. Step back to Downward Dog and repeat the pose with the right foot forward.
See more Plank Pose variations at VeryWellFit.com

(Image source Mr. Yoga, CC BY-SA 4.0, via Wikimedia Commons)


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