How To Do Forearm Side Plank Pose

By: Chris Freytag, CPT

Chloe Freytag demonstrating Forearm Side Plank Pose in a black tank top and yoga pants

Forearm Side Plank Pose is an excellent way to strengthen your core. Bad shoulder? Sore wrists? No worries. Many people choose this pose because it does not aggravate shoulders and wrists the way a traditional Side Plank can. If you need a great new core strength move, skip the crunches and learn how to do Forearm Side Plank Pose.

Though yoga is traditionally known to help you work on flexibility and stretching your muscles, many of the poses are used to build strength in your body as well. Forearm Side Plank builds strength in your obliques and will teach you how to engage your entire core. In order to hold this position without wobbling around, you need to pull the belly button toward the spine and squeeze your mid-section all the way around. In addition, plank poses work on strength of the mind and will. They are challenging and provide an opportunity for you to measure, in a very concrete way, how strong you are getting. The first time you hold Forearm Side Plank Pose you might be shaking after just a few seconds. Over time, however, you will see first- hand how strong you are becoming as you notice how the amount of time you are able to hold the position without letting go is extended.

Once you lift your body into a straight line in this pose, be sure to begin focusing your attention on your breathing. Often when a pose requires you to pull in your deepest core muscles it is easy to forget that nice, slow, full yoga breath. However, it is more important than ever in order to maintain your pose and avoid wobbling or sagging.

1) Begin in a forearm plank with elbows under shoulders.

2) Squeeze abdominals tightly and open right arm straight into the air turning body to the side so right foot rests on left foot.

3) Lift body through waistline and hold for 30 seconds.

4) Return to center and switch sides.

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