Side Plank and Modified Side Plank
Once we’ve practiced and gained strength in Plank or Modified Plank, we can move to Side Plank.
Moving into Side Plank, increases our strength and balance as we move from two hands and two feet on the ground to one hand and one foot.
Holding Side Plank, increases the dynamic tension and balance throughout our body.
Begin in Plank
We begin in Plank (or Modified Plank see below), on our hands and toes.
Our gaze is to the floor.
Our shoulders are stacked over our wrists. We push through our shoulders, pushing our arms and hands through the ground.
Engage our core to support our back. Engage our glutes to support our legs.
On the inhale, push down through our shoulders, arms and hand, and back through our glutes, feeling our core engaged. On the exhale be mindful not to let our bodies collapse.
On the next inhale, mindfully raise our left arm toward the sky turning our body perpendicular to the ground.
We can stack our feet, one on top of the other, or separate them for more stability.
On the inhale, we stretch our left finger tips to the sky. On the exhale, we maintain our stability and strength through our core, shoulders and feet. Take three to five breaths . . . or hold as long as you are comfortable building strength and balance.
On the last inhale, reach toward the sky, and on the exhale, mindfully return your hand under your shoulder, your body parallel to the ground, your toes tucked under.
Take a couple of breaths and repeat on the right side.
When completed, gently drop your knees to the ground and push back into Child’s Pose.
Begin in Modified Plank
We begin in Modified Plank on our knees.
Our gaze is to the floor.
Our shoulders are stacked over our wrists. We push through our shoulders, pushing our arms and hands through the ground.
Engage our core to support our back. Engage our glutes to support our legs. Create a long line from our knees up through the crown of our head.
On the inhale, push down through our shoulders, arms and hand, and back through our glutes, feeling our core engaged. On the exhale be mindful not to let our bodies collapse.
On the next inhale, mindfully raise our left arm toward the sky turning our body perpendicular to the ground.
We stack our knees and lower legs, one on top of the other, knees bent at a right angle.
On the inhale, we stretch our left finger tips to the sky. On the exhale, we maintain our stability and strength through our core, shoulders and feet. Take three to five breaths . . . or hold as long as you are comfortable building strength and balance.
On the last inhale, reach toward the sky, and on the exhale, mindfully return your hand under your shoulder, your body parallel to the ground, your toes tucked under.
Take a couple of breaths and repeat on the right side.
When completed, gently drop your knees to the ground and push back into Child’s Pose.