Side Plank with Overhead Arc, Right Arm Down

How to do Side Plank with Overhead Arc, Right Arm Down

1. 1Begin in a standard high plank position with your wrists directly beneath your shoulders and your core fully engaged.
2. 2Shift your weight onto your right palm, roll onto the outer edge of your right foot, and stack your left foot directly on top.
3. 3Press down firmly through the base of your right index finger and wrap your right shoulder blade securely onto your back.
4. 4Engage your right obliques and lift your pelvis upward, creating a strong diagonal line from your heels to the crown of your head.
5. 5Inhale and reach your left arm straight up toward the ceiling, then arc it forward past your ear with your palm facing the floor.
6. 6Continue pushing the floor away with your right hand while arching your hips slightly higher to accentuate the side-body stretch.
7. 7Gaze either down toward your right hand to steady your balance or gently upward beneath your top arm.
8. 8Hold for several smooth breaths, then sweep your left arm back up and return to high plank to transition to the opposite side.

Benefits

• Strengthens the obliques, quadratus lumborum, and deep transverse abdominis.
• Builds functional endurance in the supporting shoulder, wrist, and scapular stabilizers.
• Stretches and expands the top intercostal muscles, latissimus dorsi, and hip flexors.
• Improves full-body balance, spatial awareness, and lateral coordination.
• Fosters strength in the outer hip and gluteus medius to support pelvic stability.

Common mistakes and cues

• Sagging hips

  Allowing the pelvis to dip places excessive strain on the bottom shoulder; actively lift through the right obliques to maintain height.

• Dumping into the wrist

  Resting all your weight in the heel of the right palm creates joint ache; spread your fingers wide and press through your fingertips.

• Shoulder crowding the ear

  Collapsing into the right shoulder compresses the neck; consciously draw the right scapula down the back toward your hips.

• Over-rotating the torso

  Spinning your chest toward the floor or sky loses the lateral integration; keep your shoulders and hips stacked perpendicular to the mat.

• Holding the breath

  Restricting respiration increases unnecessary muscle tension; maintain steady, diaphragmatic breathing throughout the hold.

Modifications and props

• Lower knee grounded

  Drop your right knee to the mat directly under your right hip to reduce load while learning the overhead arc.

• Staggered feet

  Place your top left foot on the floor in front of your right foot to widen your base of support and increase balance.

• Forearm support

  Lower onto your right forearm instead of your palm to protect a sensitive or recovering wrist.

• Wall block support

  Press the soles of your feet against a wall or brace your right hand on a sturdy yoga block for enhanced stability.

Cautions

• Wrist injuries

  Avoid bearing full body weight on an acutely injured or inflamed wrist; choose the forearm modification instead.

• Rotator cuff tears or instability

  Refrain from full weight-bearing if dealing with active shoulder impingement or severe joint laxity.

• Carpal tunnel syndrome

  The hyperextended wrist angle under load can exacerbate nerve compression; modify onto the forearm.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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