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hey everyone and welcome to yoga with

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Adriene I am Adriene and today on the

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foundations of yoga series we are

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learning side plank pose bumped on

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thrown it is an arm balance it is a full

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body strengthener and it's great if

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you're wanting to sass up your yoga

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practice for your beginner and also I

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think yummy to just kind of check in if

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you're going to public classes and you

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want to make sure you're the right

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alignment for this side balance then

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this is the video for you why am I

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telling you on this video you are you

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watching it let's check it out

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all right so to get into the posture

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today we're going to come to downward

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facing dog there's a foundations of yoga

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video for down dog if you want to check

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that out too take a second here to pedal

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out the feet then take your gaze draw it

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forward and slowly come into plank two

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big toes are going to come together I'm

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going to energetically send my sitting

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bones down towards my heels and spike

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the heels towards the back of my mat now

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lift your right palm walk it to the

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center line just slightly in front of

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your shoulder point and from here I'm

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going to press up and out of the poem

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and turn over onto the right outer edge

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of my foot now from here I'm going to

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stack the feet tuck my pelvis and on an

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inhale gently open up through my chest

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and either bring the hand left hand to

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the left waist or I'm going to continue

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the journey all the way up towards the

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heavens

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now I'm extending through the crown of

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the head here I'm not dropping my right

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ear to my right shoulder but I'm

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pressing up and out of the palm finding

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stability in the shoulder that way and

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extending through the crown

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soften the lower ribcage tuck your

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pelvis head is in line with the pelvis

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and the heart and I take one more breath

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in here and then on an exhale I plant

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the palms send it back downward facing

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dog

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great now a couple of variations so

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that's kind of like side plank on the

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right side in its full effect or

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actually assigning matru but there's

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there's who knows what the full effect

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is I guess the full effects like Iyengar

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style would be with the fingertips laced

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around the big toe and lift it up so but

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we'll do a whole other video on plank

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variations on another day but for this

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foundational posture I want to give

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beginners a good place to start where

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they feel happy so we come into it just

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the same down dog to plank but then this

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time I'm going to walk my right palm in

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the center and I'm going to come onto

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the outer edge of that right foot but

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I'm going to lift my left knee and come

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onto the sole my left foot I'm to

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practice

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talking my pelvis in here and then

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lifting up sending that's finding that

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sit bone to heel connection here so the

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tendency is going to kind of hang low

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here do your hips hang low just kidding

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and then I'm going to counter that

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tendency by pressing into my right heel

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and finding that sit bone to heel

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connection ah so I can practice here and

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open up here great to come out I come

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back to plank or down dog and then

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slowly lower to the knees okay one more

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little beginners variation on the right

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side and then we'll try it all more

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fluidly on the left side okay so here we

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go palms down dog plank this time I'm

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going to lower my knees half plank I'm

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going to walk my right palm just

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underneath maybe slightly in front of

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that right hip now this time I'm going

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to right hip right shoulder sorry now

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this time I'm going to swing the right

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toes towards the right side of the mat

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and open up now pressing into my right

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knee in the top of my roof right foot

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open up now with the left leg extended

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so before I have the right leg extended

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and the left leg bent now I'm switching

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it around finding don't do what I just

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did hopping on your right arm

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said if I find a little self adjustment

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but finding it this way so I have one

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here one here and then the full posture

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at least for today here okay so now that

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we've had a visual on all that let's

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swing it around and try it all all three

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variations on the other side so hmm I'm

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going to come to down dog take it to my

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plank walk the left palm underneath

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coming on to the outer edge of my left

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foot I'm going to stack the feet sip on

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the heel connection here as I tuck my

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pelvis inhale press up and out of the

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palm no collapsing as they open up

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through the right wing full body

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strengthener softening knitting the

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lower rib cage navel to the

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spine drawing my shoulder blades in

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together and down I can stay here I can

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bend that right knee sole the right foot

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comes up as I practice lifting the

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pelvis sit on the heel connection or I

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have the option of coming on to the left

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knee extending through the right leg and

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opening up here if you're a complete

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beginner this might be where you start

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if you're a beginner but you're still

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wanting to practice and the more

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strengthening plank then go ahead and

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extend through that left leg Bend that

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top leg and open up and then if you're

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wanting to just be adventurous and try

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it out

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stack the feet tuck your pelvis and

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lengthen through the lower back breathe

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in make sure after you practice plank

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come through downward facing dog make

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sure you take a breath or two in Child's

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Pose balasana okey doke so that was a

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look at side plank it can be challenging

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if you're a beginner so if that was like

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crazy difficult for you no sweat return

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to it maybe give yourself a goal of

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doing this once every day for seven days

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and see if it gets a little bit easier

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and your body gets a little stronger

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really focus on this line from the crown

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of the head to the tip of the tailbone

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it's not just about arm strength it's

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about getting that pelvis in line and

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finding integrity in the body letting

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all the muscles go along for the ride

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full body experience if you just well

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this this pose is great to strengthen

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the wrists but if you're feeling any

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risk pressure and you have sensitive

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wrists already might try our yoga for

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healthy wrist sequence and you might

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also try our foundations of yoga plank

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pose just as kind of like to sister or

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brother

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we're very fair here on yoga with

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Adriene Channel

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almost mispronounced my own name geez

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those are two good videos to kind of

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marry with this one plank and yoga for

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healthy wrists I wish you all the best I

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wish you a happy yoga practice and a

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good rest the day or evening

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see you next time namaste