Muscle up during side plank from downward facing dog

Yoga offers such great physical training for the body even while you seemingly do nothing but sit still.

One of the basic reasons yoga is so effective in toning the body is because of these postural holds, which are an ancient form of isometric training.

When the body has to hold itself in one place for an extended period, large numbers of muscle groups must continually contract to hold you in place. The longer you hold a position the harder it becomes to maintain because your muscles become fatigued. And so without any weights you are strengthening and toning your muscles.

Today, yoga teacher Lauren Golen will take you through an exercise known as Side Plank, but she is doing it from the yoga posture known as Downward Facing Dog. This makes it a bit more challenging. But don’t worry… she offers two versions in today’s videos so everyone can give it a try.

Basic side plank

Begin on all fours in the “table top” position. After you feel stable, raise your hips up into a pike shape known as the downward facing dog position. Here, your arms and legs will be fully extended.

Move your hands to the center and feel stable for a moment. Now raise your right shoulder to rotate your body upward, so that you are supporting yourself on your hand arm and foot.

Now relocate your right foot, 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 down into the floor (especially focusing on your index finger). Pull your navel in toward your spine to activate the abdominals.

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 turn the body as you place your right hand down. Then slowly kneel back down onto all fours table top position.

Pike your hips back up and repeat on the opposite side.

Advanced side plank

If this becomes less of a challenge for you, the next step is to extend your right hand toward the ceiling. This simple move alters your posture, especially the difficulty of balance, and forces other muscle groups to come into play to keep you from tilting over.

With arm raised you will turn your head to the right and look up at your hand.

When you’re ready to come down, slowly return to all fours by first moving your right foot back onto the floor and then turn the body as you place your right hand down. Then slowly kneel back down onto all fours table top position.

Pike your hips back up and repeat on the opposite side.

Stretch to finish

Once you have completed the side plank on both sides, you will return once again to downward facing dog position. Here you will stretch the body upward for a few seconds or longer and then come down to your knees.

Now sit back onto your knees into child pose, with arms still outstretched, and stretch out your back and shoulders. Placer your forehead on the floor if you are able. And, if you are able you can rest your arms down by their respective sides.

Follow along with Lauren and enjoy!