Side Plank Pose with Right Leg Up

How to do Side Plank Pose with Right Leg Up

1. 1Begin in a standard Plank Pose with your hands stacked directly beneath your shoulders and your core firmly engaged.
2. 2Shift your weight into your left hand, roll onto the outer edge of your left foot, and stack your right foot directly on top of the left.
3. 3Extend your right arm straight toward the ceiling, creating an open, expansive line across your chest from wrist to wrist.
4. 4Press down actively through your bottom hand to lift your ribcage and keep your supporting shoulder stable and away from your ear.
5. 5Inhale to lift your right leg upward away from the bottom foot, keeping the top foot flexed and toes pointing forward rather than turned up.
6. 6Keep your pelvis stacked vertically, resisting the urge to roll your top hip backward or let the bottom hip sag toward the mat.
7. 7Hold for three to five smooth breaths while keeping your gaze neutral or turned upward toward your lifted right thumb.
8. 8Lower the right leg down carefully and return through Plank Pose before repeating on the opposite side.

Benefits

• Strengthens the wrist, forearm, shoulder, and rotator cuff muscles of the supporting arm
• Deeply conditions the obliques, quadratus lumborum, and deep core stabilizers
• Builds strength and stamina in the abductors, particularly the gluteus medius and minimus
• Improves neuromuscular coordination and lateral balance
• Promotes scapular stabilization through active engagement of the serratus anterior
• Encourages mental focus and resilience under physical load

Common mistakes and cues

• Sagging bottom hip

  Letting the pelvis drop places excessive shear stress on the supporting shoulder and deactivates the obliques.

• Externally rotating the lifted leg

  Turning the top toes toward the ceiling shifts effort away from the gluteus medius; keep your toes pointing straight forward.

• Collapsing into the supporting wrist

  Dumping body weight strains the wrist joint; spread your fingers wide and press through your knuckles and fingertips.

• Leaning the top hip backward

  Opening the pelvis too far destabilizes balance; imagine flattening your body between two narrow panes of glass.

• Holding the breath

  Restricting airflow creates tension in the neck; maintain deep, fluid breathing throughout the hold.

Modifications and props

• Bottom knee grounded

  Lower your bottom knee to the mat directly under your hip to reduce the load while still strengthening the lifted leg.

• Forearm variation

  Perform the posture resting on your bottom forearm instead of your hand to alleviate wrist strain.

• Wall support

  Place the sole of your lifted foot against a wall at hip height to help stabilize your balance.

• Strap assist

  Loop a yoga strap around the lifted right foot and hold the tail with your right hand for added control.

Cautions

• Acute wrist or rotator cuff injuries

  Avoid full weight-bearing on the arms; choose a supported knee-down or forearm variation instead.

• Severe balance or inner ear disorders

  Practice with the bottom knee grounded or near a wall to prevent sudden falls.

• Late pregnancy

  The intense intra-abdominal pressure and balance demand make this unsuitable; opt for gentler lateral openers.

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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