Side plank and arm-balance preparation

Setup

1. Mats an arm's length apart; a block and a cushion or folded blanket beside each mat.
2. Students arrive warm; this follows a few rounds of sun salutation or a dynamic warm-up.
3. Anyone pregnant, recovering from injury or surgery, or with a medical condition should check with a health professional and tell the teacher before class. Anyone with wrist or shoulder pain can do every stage on the forearms.

How it runs

1. Wrists and spine, 3 minutes: in tabletop, wrist circles both ways, then cat-cow (Marjaryasana–Bitilasana) for five slow breaths, inhaling as the chest opens and exhaling as the back rounds.
2. Plank (Phalakasana), three holds of five breaths: shoulders over wrists, fingers spread, a long line from heels to crown. Knees down is a full option. Breathe evenly through the nose.
3. Forearm side plank, five breaths each side: elbow under the shoulder, forearm across the mat, hips lifting away from the floor. Bottom knee down, or legs stacked.
4. Side plank (Vasisthasana), five breaths each side: from plank, roll onto the outer edge of the right foot, right hand a touch forward of the shoulder, left arm reaching up. Stagger the feet or lower the bottom knee for support.
5. Hip lifts in side plank: lower the hip a few centimetres on the inhale and lift on the exhale, six slow reps each side. Smooth, not bouncing.
6. Side crow (Parsva Bakasana) preparation, cushion in front of the face: from a squat with knees together, twist and place the hands shoulder-width on the mat beside the outer right thigh, elbows bent back, outer knee resting on the left upper arm. Lean forward with toes on the floor for five breaths; lift the feet only if the lean feels steady. Both sides.
7. Rest in child's pose (Balasana) and gently stretch the wrists.

Coaching points

• Press the floor away so the shoulder blades stay wide and the chest doesn't sink.
• In side plank, stack the hips and lift the lower waist; the bottom hand presses the whole palm down.
• Exhale to draw the belly in before each lift.
• In side crow prep, stay low and lean; the cushion is there so the head is safe.

Common mistakes

• Hips sagging or piking in plank and side plank.
• The bottom shoulder collapsing towards the ear.
• Weight sitting in the heel of the hand instead of spread through the fingers.
• Holding the breath to get through the hold.