hey everyone and welcome to yoga with

Adriene I am Adriene and today on the

foundations of yoga series we are

learning side plank pose bumped on

thrown it is an arm balance it is a full

body strengthener and it's great if

you're wanting to sass up your yoga

practice for your beginner and also I

think yummy to just kind of check in if

you're going to public classes and you

want to make sure you're the right

alignment for this side balance then

this is the video for you why am I

telling you on this video you are you

watching it let's check it out

all right so to get into the posture

today we're going to come to downward

facing dog there's a foundations of yoga

video for down dog if you want to check

that out too take a second here to pedal

out the feet then take your gaze draw it

forward and slowly come into plank two

big toes are going to come together I'm

going to energetically send my sitting

bones down towards my heels and spike

the heels towards the back of my mat now

lift your right palm walk it to the

center line just slightly in front of

your shoulder point and from here I'm

going to press up and out of the poem

and turn over onto the right outer edge

of my foot now from here I'm going to

stack the feet tuck my pelvis and on an

inhale gently open up through my chest

and either bring the hand left hand to

the left waist or I'm going to continue

the journey all the way up towards the

heavens

now I'm extending through the crown of

the head here I'm not dropping my right

ear to my right shoulder but I'm

pressing up and out of the palm finding

stability in the shoulder that way and

extending through the crown

soften the lower ribcage tuck your

pelvis head is in line with the pelvis

and the heart and I take one more breath

in here and then on an exhale I plant

the palms send it back downward facing

dog

great now a couple of variations so

that's kind of like side plank on the

right side in its full effect or

actually assigning matru but there's

there's who knows what the full effect

is I guess the full effects like Iyengar

style would be with the fingertips laced

around the big toe and lift it up so but

we'll do a whole other video on plank

variations on another day but for this

foundational posture I want to give

beginners a good place to start where

they feel happy so we come into it just

the same down dog to plank but then this

time I'm going to walk my right palm in

the center and I'm going to come onto

the outer edge of that right foot but

I'm going to lift my left knee and come

onto the sole my left foot I'm to

practice

talking my pelvis in here and then

lifting up sending that's finding that

sit bone to heel connection here so the

tendency is going to kind of hang low

here do your hips hang low just kidding

and then I'm going to counter that

tendency by pressing into my right heel

and finding that sit bone to heel

connection ah so I can practice here and

open up here great to come out I come

back to plank or down dog and then

slowly lower to the knees okay one more

little beginners variation on the right

side and then we'll try it all more

fluidly on the left side okay so here we

go palms down dog plank this time I'm

going to lower my knees half plank I'm

going to walk my right palm just

underneath maybe slightly in front of

that right hip now this time I'm going

to right hip right shoulder sorry now

this time I'm going to swing the right

toes towards the right side of the mat

and open up now pressing into my right

knee in the top of my roof right foot

open up now with the left leg extended

so before I have the right leg extended

and the left leg bent now I'm switching

it around finding don't do what I just

did hopping on your right arm

said if I find a little self adjustment

but finding it this way so I have one

here one here and then the full posture

at least for today here okay so now that

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

swing it around and try it all all three

variations on the other side so hmm I'm

going to come to down dog take it to my

plank walk the left palm underneath

coming on to the outer edge of my left

foot I'm going to stack the feet sip on

the heel connection here as I tuck my

pelvis inhale press up and out of the

palm no collapsing as they open up

through the right wing full body

strengthener softening knitting the

lower rib cage navel to the

spine drawing my shoulder blades in

together and down I can stay here I can

bend that right knee sole the right foot

comes up as I practice lifting the

pelvis sit on the heel connection or I

have the option of coming on to the left

knee extending through the right leg and

opening up here if you're a complete

beginner this might be where you start

if you're a beginner but you're still

wanting to practice and the more

strengthening plank then go ahead and

extend through that left leg Bend that

top leg and open up and then if you're

wanting to just be adventurous and try

it out

stack the feet tuck your pelvis and

lengthen through the lower back breathe

in make sure after you practice plank

come through downward facing dog make

sure you take a breath or two in Child's

Pose balasana okey doke so that was a

look at side plank it can be challenging

if you're a beginner so if that was like

crazy difficult for you no sweat return

to it maybe give yourself a goal of

doing this once every day for seven days

and see if it gets a little bit easier

and your body gets a little stronger

really focus on this line from the crown

of the head to the tip of the tailbone

it's not just about arm strength it's

about getting that pelvis in line and

finding integrity in the body letting

all the muscles go along for the ride

full body experience if you just well

this this pose is great to strengthen

the wrists but if you're feeling any

risk pressure and you have sensitive

wrists already might try our yoga for

healthy wrist sequence and you might

also try our foundations of yoga plank

pose just as kind of like to sister or

brother

we're very fair here on yoga with

Adriene Channel

almost mispronounced my own name geez

those are two good videos to kind of

marry with this one plank and yoga for

healthy wrists I wish you all the best I

wish you a happy yoga practice and a

good rest the day or evening

see you next time namaste