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.
Cautions:
- 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.
Hints
- 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.
Modifications
- 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.
Variations
- 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