Yoga not only provides mental relaxation but is also an effective way of getting a toned body. Postural holds in yoga serve as an ancient form of isometric training that help stimulate and engage a large number of muscle groups. As you hold a position for an extended period, your muscles work to maintain it, eventually causing muscle fatigue and helping to tone and strengthen those muscles even without the use of any weights.
A beneficial yoga position for strengthening muscles, known as side plank, can be performed from the basic downward facing dog position. Yoga teacher Lauren Golen leads you through the exercise, providing two versions to accommodate various skill levels.
Basic Side Plank
- Begin on all fours in a “table top” position. Once you feel stable, raise your hips up into a pike shape, with your body taking on the form of the downward facing dog position. Your arms and legs should be fully extended.
- Move your hands to the center of your mat and make sure you have a stable foundation. Now, raise your right shoulder to rotate your body upward so that you are supporting yourself on your left hand and foot.
- Relocate your right foot by stacking it on top of your left and place your right hand on your right hip.
- For balance, press the side of your left foot and the palm of your left hand (focusing on the index fingertip) down into the floor. Pull your navel in toward your spine to activate the abdominal muscles.
- Hold this posture for 15 to 30 seconds.
- When you’re ready to come down, slowly return to all fours by first moving your right foot back onto the floor and then turning the body as you place your right hand down. Then, slowly kneel back down into the table top position.
- Pike your hips back up and repeat on the opposite side.
Advanced Side Plank
For those looking for a more challenging variation of this exercise, try the advanced side plank position.
- Repeat steps 1-5 from the basic side plank description.
- If you find this posture less challenging, while in the side plank position, extend your right hand toward the ceiling and turn your head to the right, looking up at your hand. This will alter your posture, increasing the difficulty of balance, and engaging additional muscle groups to keep you from falling over.
- Carefully come out of the pose and return to all fours, then switch sides and perform the advanced side plank on the other side.
Stretch to Finish
After completing the side plank on both sides, it’s important to give your body a good stretch.
- Return to the downward facing dog position, and stretch your body upward for a few seconds or longer.
- Come down to your knees and sit back onto them in child’s pose, with arms still outstretched, giving your back and shoulders a stretch. Place your forehead on the floor if possible. If you would like, you can rest your arms down by their respective sides.
- Enjoy this stretch and give yourself time to relax and breathe deeply.
By incorporating this side plank exercise from the downward facing dog position into your yoga practice, you promote muscle strength and tone, challenge your balance, and improve overall fitness levels. As with any exercise, always listen to your body, modify as needed, and consult with a professional if you have any concerns about a particular pose or movement.
