When working with beginners, I usually like to go through a progressively harder set of side plank preparation exercises.
One reason for this is to train shoulder awareness so that they can effectively stabilize their scapula. Another is so that they learn how to use their legs to lift their hips, first with knee bent, then with knee straight using the top leg (for the inner thighs) and then the bottom leg (for the outer thighs).
In combination with this another aspect is learning to activate muscles at the front of the lifted leg (quadriceps and hip flexors) followed by the muscles at the back of the leg (hamstrings and possibly gluteus maximus.)
One way to do this is to lift the knee or leg without holding on to it.
For each set, I like to repeat both sides before moving on to the next set.
Generally I like to start with bent elbows so that the focus is on the shoulders (as opposed to the wrist.) Focus on using the shoulder to push the ribcage up.
With shoulder lift the next step is to use the outer thigh muscles to lift the pelvis. Keep the shoulder engaged and from there reach the top arm up.
Next lift the top knee and point it upwards. Here you can practice engaging the quadriceps. If that's no problem try to straighten the knee without holding on to the foot.
For side plank with the elbow straight try pressing down with the tips of the fingers and the heel of the hand. You can also try pressing the hand outwards as well as downwards. Lift the hips and as before lift the top knee straight up. It'll be harder this time because of the higher angle of the body. Pause for a few breaths then if you like straighten the knee without holding on to the foot.
With hips lifted lift the top foot, straighten the knee and place the foot on the floor. Press the top foot into the floor so that the leg feels strong then lift the bottom shin. Keep the shoulder active.
From the previous position set the bottom foot on the floor either in front of or behind the top foot. Lift the top knee.
From the previous straighten the top knee. If you need to, bend the knee to grab the side of the foot or big toe. Then straighten the knee. Activate the back of the thigh as if trying to pull the foot away from the hand.
Return to Sensational Yoga Poses Home Pagefrom Side Plank
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
PDF or Video
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.