Side Plank

How to

1. Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Shift your weight onto your right hand and the outer edge of your right foot, stacking your left foot on top of the right.
3. Engage your core by drawing your navel toward your spine and lift your hips, maintaining a straight line through your body.
4. Extend your left arm straight up toward the ceiling, with your left shoulder stacked directly above your right shoulder.
5. Keep your gaze (drishti) focused on your left hand or look straight ahead, depending on your neck comfort.
6. Hold the pose, breathing steadily for 3-5 breaths, ensuring your body remains aligned.
7. To release, lower your left arm and return to plank position or transition to downward-facing dog.
8. Repeat on the opposite side, balancing the body's work.

Benefits

• Strengthens the obliques, enhancing core stability and support.
• Builds wrist and shoulder strength, improving upper body endurance.
• Enhances balance and coordination through focused engagement.
• Alleviates back pain by improving spinal alignment and core support.
• Promotes mental focus and clarity through sustained balance and breath awareness.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher