SIDE PLANK

Description

SIDE PLANK (VARIATION) Asana group: arm balances Translation of the name from Sanskrit: • the pose is a side support with the body in a straight line. 1. Setup Starting position: lie on one side. Place the palm on the floor under the shoulder, press the pelvis up and straighten the body into one line. Stack the feet on top of each other or place one in front of the other. Extend the free arm up. Keep the shoulder directly over the wrist. 2. Simplified and advanced variations Simplified variations: • support on the knee of the lower leg; • lower onto the forearm instead of the palm. Advanced variations: • lift the upper leg up; • hold the straight-line balance for 30–60 seconds. 3. Injury prevention Keep the supporting shoulder from drifting forward. If the wrist hurts, switch to the forearm. Avoid if you have acute shoulder pain.