Breathe normally through the practice of this asana, holding for a short duration. To achieve the shape of a plank, the shoulders need to be brought over the hands in the start position. Extend the spine by lengthening the neck, pointing the crown of the head forward and stretching the heels of the feet back. Begin making the left hand light and the right hand strong. Keep the eye gaze forward.

When lifting the left hand, pivot the whole body in one straight line – moving torso and head in one movement with the chin in line with the navel. The left foot and leg rest directly on top of the right leg and outer edge of the right foot. The body and spine in this pose are held in one straight line from crown of the head to the ankles.

• Strengthens and tone leg muscles, feet and ankles
• Strengths hands, wrists and arms
• Strengths shoulders, upper back and spine
• Improves balance
• Calms nervous system

• Sagging hips (bring one knee to the floor)
• Curling forward (roll top shoulder back and/or wrap upper arm around the back)
• Bending arms (come down the forearm)

• Hernia
• High blood pressure
• Heart conditions
• Carpal tunnel syndrome
• Back injury

• For wrists weakened or sore from carpal tunnel syndrome come down to the forearms (Dolphin side plank)
• For weakened shoulders , bring lower leg knee down and top foot to ground behind (place a folded mat or blanket under the knees)
• For kyphosis or curvature of the spine bring lower leg knee down and top foot to ground behind, (place a folded mat or blanket under the knees) and rest top arm along the body or bend the elbow with hand on hip or wrap top arm around the back
• For pregnancy yoga and/or to tabilise weak back and hips leave the top foot on the ground – turning it sideways and rooting into the mat instead of lifting it up.

• To complete the full pose, bend the top leg and take hold of the toe. Straighten the knee and left the leg. Turn the head and eye gaze towards the big toe
• Take the full pose deeper into a backbend by bring the eye gaze upwards
• Side plank twist (fallen triangle pose) From plank, bend the right leg and curl forward bring the leg underneath the body and extend the leg away from the body- resting on the outer edge of the foot. Lift the left arm and extend it upwards
• For a dynamic version of the pose, extend the top arm, then thread it under the body on the exhale, inhale and lift it up again.
• For Iyengar style side plank – lift top leg perpendicular to the floor, extend top arm horizontal or straight up

• Cow – Cat (marjaryasana)
• Child pose (balasana)
• Crocodile (makarasana)
• Cobra (bhujangasana)
• Downdog (adho mukha svanasana)