My Experience with Side Plank:
Side plank has been challenging for me for some of the same reasons that regular plank is challenging: I have to rely on my arm strength to hold me up. However, side plank is even worse because in this pose I have only two points of contact with the ground (one hand and one foot, instead of both hands and both feet). So in addition to putting pressure on my wrists and wracking my weak arm muscles, side plank requires me to balance precariously on an arm that I know to be untrustworthy. It’s no wonder that side plank is a constant struggle for me. When I try to practice the pose without dropping a knee, my arm shakes and I can rarely hold the pose for more than a few breaths. Even with dropping the knee, the pose requires a strong conscious effort to focus on my breath and keep my breathing slow and even.
With side plank, I don’t feel the disappointment and frustration that I feel when practicing regular plank. Regular plank seems like it should be achievable but stays just beyond my reach, while attaining a solid side plank is clearly pretty far down the road for me. It’ll be a long time before side plank will be a pose where I can find the line between challenge and ease.
Right now, side plank is all work. I try to practice the pose dynamically, dropping a leg down when I need to rest and raising it up again when I feel able. I learned a different modification at an anusara studio last summer – rather than dropping the bottom knee, now I can try bending the top leg and planting the foot out in front, which requires more work than having the knee down but still adds stability. Having a few different techniques for modifying the pose gives me more confidence that I can eventually conquer it.
the foot forward is the modification i’m familiar with. the odd thing is that from these photos, you look more at ease in full side plank than in either modification!
I think it must be because both modifications look as though they’re the next step to something else (like, foot forward looks like I’m stepping forward to stand up out of the pose). When F was taking these pictures and I was holding the full pose, I was all, “Would you hurry up?!” My arm was shaking like whoa.
but your shoulders are beautifully aligned in the full version! 😉
Now to get them to stay fully aligned for more than three breaths!
[…] side plank […]