SIDE PLANK

Description

SIDE PLANK Asana group: arm balances Translation of the name from Sanskrit: • the English name reflects the pose: balance on the side of the body. 1. Setup Starting position: lie on one side. Place the palm under the shoulder, keep the lower foot on the floor and rest the upper leg on the lower one. Lift the pelvis, straighten the legs and align the body in one line. Raise the free arm or keep it on the hip. Gaze forward. 2. Simplified and advanced variations Simplified variations: • bend the knees and rest on the sit bones; • press the knee of the lower leg into the floor. Advanced variations: • raise the upper leg; • add a rotation of the torso toward the floor. 3. Injury prevention Keep the pelvis lifted and avoid sagging in the lower back. If the wrist is uncomfortable, support on the forearm.