Forearm Side Plank

The Forearm Side Plank is an excellent exercise for strengthening your core, with a particular focus on toning the obliques.  Additionally, it offers the benefit of toning your upper arms, shoulders and upper back while reducing strain on the wrists, making it a safe and effective alternative for individuals with wrist issues.


  • High blood pressure and heart issues don’t hold for too long and consider doing the easier version.
  • Shoulder issues do the supported version
  • Herniated discs do the easy version

Moving into the Pose

  • From a tabletop position lower your forearms to the floor with the elbows in line with the shoulders.
  • Walk your knees back and then curl your toes under and lift your knees to make a straight line from the heels to the head.
  • Place your left hand at your right elbow and roll over onto the outside of your left foot as you turn to face the right side of your mat.
  • Stack your right leg and foot on top of the left and raise your right arm to the ceiling.
  • Gaze straight ahead or turn your head to look up.
  • Stay for 5 or more breaths and repeat on the other side.


  • Make sure you are not sagging into your shoulder joint.
  • Keep your chest and upper back broad.
  • Try to keep your hips to create a sloping straight line with the spine and legs.


  • A more stable position is achieved by bringing the top leg forward and bending the knee to rest the foot on the floor.
  • If you find the pose too strong bend the lower knee with the foot facing back and rest the knee on the floor.
  • If your shoulders are weak place a bolster or block under your hips for support.


  • For extra strengthening lift the top leg.
  • The top arm can reach over the head in line with the torso.


By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training