Yoga pose
Side Plank is a one-arm balancing pose that builds shoulder stability, side-body strength and clear whole-body organisation. It asks you to support yourself with one hand and one foot while keeping the chest open and the hips lifted.
Typical hold: Hold for 3 to 6 steady breaths on each side.
Timing: 3 breaths each side · 5 breaths each side · 20 to 30 seconds each side
This pose is often taught as a variation from Plank, but it is easier to understand if you build it from the ground up. The supporting hand, shoulder, ribs, pelvis and feet all need to work together. You do not need the body to form one perfect line. A smaller version with the lower knee down is still Side Plank and is often the more useful place to learn the shape.
If the pose feels much heavier in the wrist than in the side body, check your lower ribs. When they sag toward the floor, the shoulder takes more load. A small lift through the underside waist usually makes the whole shape feel lighter.
From Plank, lower the bottom knee to the mat behind or slightly under the hip, then turn into Side Plank. Keep the top leg long and the pelvis lifting away from the floor.
Instead of stacking the feet, place the top foot on the floor in front of the bottom foot. This gives a wider base and usually makes balance easier.
Come onto the lower forearm with the elbow under the shoulder if full wrist extension is not comfortable. Press down through the forearm and lift the underside ribs away from the floor.
Set the lower knee down and keep the top leg extended. Lift the hips and reach the top arm up.
Use this when full Side Plank feels too heavy for the shoulder, wrist or balance.
Place your lower forearm on a wall at shoulder height, step the feet out to the side, and lean into a side-body line without taking full body weight into the wrist.
Use this if getting weight onto one hand on the floor is not practical yet.
Stay in a strong Plank with even weight through both hands and both feet.
Use this if rotating onto one hand makes the shoulder feel unstable.
The lower knee stays on the floor to reduce load while keeping the side-body action clear.
The lower forearm replaces the hand, reducing wrist extension demand.
The top leg lifts away from the bottom leg, increasing balance and hip work.
Pause Side Plank for sharp pain in the wrist, elbow, or shoulder, or any sense that the supporting shoulder is giving way under the load. Choose the knee-down or forearm variation, and get individual guidance before returning to the full version.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
No. Stacked feet make the balance narrower, but they are not required. If you feel wobbly, place the top foot slightly in front of the bottom foot. That wider base often helps you lift the hips and organise the trunk more clearly.
Often too much weight is dropping into the heel of the hand or the shoulder is sinking. Spread the fingers, press through the finger pads, and push the floor away so the shoulder stays broad. If that still feels too intense, try the forearm version or put the lower knee down.
Only if that feels easy in your neck and does not disturb your balance. Looking forward or slightly down is completely fine. The pose does not become better just because the gaze is higher.
Use the knee-down version first and think about lifting the underside waist rather than just throwing the top hip upward. Press strongly through the lower hand, keep the legs active, and exhale as you lift. A shorter hold with better shape is usually more useful than a long hold while sagging.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
