Side Plank

A side-body plank posture that explores weight bearing through one arm, lateral strength, balance and whole-body organisation.

“Root through one hand. Lift through the side body. Breathe steadily.”

Side Plank asks the body to organise itself in a narrow base of support. The lower hand, arm and shoulder meet the floor while the side body learns to hold the pelvis, ribs and head in relationship. It can be practised with the lower knee down, which keeps the shape accessible while the same principles remain present.

The purpose is not to hold the strongest version. The purpose is to explore how support travels from the hand into the shoulder, ribs, pelvis and legs. Stability should feel attentive rather than forced.

1. 1Begin in plank or a kneeling plank.
2. 2Place the right hand slightly ahead of the right shoulder if this feels clearer.
3. 3Turn onto the outer edge of the right foot, or lower the right knee to the floor.
4. 4Let the left foot stack, stagger or step in front for support.
5. 5Turn the chest gradually towards the side.
6. 6Rest the left hand on the hip or extend the arm upwards.
7. 7Allow the side waist to lift away from the floor.
8. 8Keep the head in a comfortable position.
9. 9Breathe for a few steady breaths.
10. 10Lower with care and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •How does the lower hand meet the floor?
• •Can the lower shoulder feel supported rather than compressed?
• •Where does the pelvis want to move?
• •Does the chest turn easily, or does it pull towards the floor?
• •What happens to the breath when the top arm reaches?

Let the breath show how much effort is present. If breathing becomes sharp, held or strained, explore the knee-down version, reduce the time in the pose or bring the top hand to the hip.

Observe the relationship between the lower hand, shoulder and ribs before adjusting the rest of the shape. A student may need a wider base, a lower knee or less time in the pose before the side body can organise with ease.

Reflect after practising:

• •Which version allowed you to breathe most steadily?
• •Did one side feel more familiar than the other?
• •Where did you feel yourself working hardest?
• •What changed when the lower knee came down?
• •Could you leave the pose before strain took over?

Rather than mistakes, you may notice:

• •Collapsing into the lower shoulder
• •Locking the lower elbow
• •Letting the hips sink towards the floor
• •Rolling the chest towards the mat
• •Gripping the jaw or toes
• •Holding the breath
• •Reaching the top arm before the base feels steady

• •Lower knee on the floor
• •Stagger the feet instead of stacking them
• •Top hand on the hip
• •Forearm side plank for wrist sensitivity
• •Practise with the back body near a wall
• •Hold for one or two breaths only

• ✓The lower hand or forearm feels supported.
• ✓Breathing remains available.
• ✓The side waist feels active without strain.
• ✓The pose can be entered and left with care.
• ✓Both sides have been explored.