The Power of a Side Plank

Phoebe Cole, one of Studio PP’s expert yoga instructors, gives us the insight into the Power of a Side Plank…

The side plank is such a great pose for strengthening your chaturangas in yoga. I always like to incorporate this pose in my class. I love this pose because you can feel your whole body working to keep your torso from lowering to the ground. It also helps tone and strengthen the side waist and free up the lateral anatomical line of the body. This line represents the gall bladder meridian in Chinese medicine and helps digestion and eliminate toxins from the immune system, its energy provides muscular strength and vitality in turn eliminating muscle ache and fatigue.


When your side plank make sure you pay attention to your body and if you are not strong enough or have shoulder issues to support yourself with your underneath knee. Make sure your feet are stacked and keep your legs firm and straight whilst balancing on the outer edge of the foot. Check your wrist is under your shoulder and you have even pressure through the palm of hand and fingers. Keep your chest open with your shoulder directly over the opposite stabilising arm to the floor. Slightly rotate your arm towards the body activating the tricep. Bring your body-head, shoulders, hips, and heels into one straight line whilst engaging your abdominals. Actively expand your arms and lift up your hips. If you feel strong and stable you can lift the top leg away from the bottom leg. Hold for up to 30 seconds then swap to other side.

Check out Studio PP’s timetable for scheduled yoga classes and to meet Phoebe personally to work on developing your powerful side plank!


Steph Prem

Director & Founder

Steph is the founder and director of Premium Performance training method and owner and head trainer at Studio PP. Steph is a former Winter Olympian and spent 10 years of her life as a professional athlete. Steph’s passion for Pilates stems from a 4 year rehab stint (consisting solidly of corrective exercise and Pilates) following her career ending back injury in 2010. Steph has trained and worked alongside some of Australia’s industry leaders, has 15 years dance experience and is clinically trained. She lives and breathes health, wellness and an active lifestyle and is an embodiment of her brand.

No Comments Yet

Comments are closed