How to Modify the Side Plank Pose for Prenatal Yoga
- 1). Bring yourself onto your hands and knees, positioning your wrists directly below your shoulders and your knees directly below your hips.
- 2). Tuck your toes under as you push your heels back and raise your hips towards the sky. As you raise your hips, make sure to straighten your legs without locking your knees.
- 3). Press your palms into the mat and straighten your arms, if they aren’t already, and stretch from your shoulders down to your wrists.
- 4). Roll your shoulders back slightly and drop you head, letting your gaze fall to your shins.
- 5). Shift your weight so it is evenly distributed between your hands and your feet.
- 6). Lift your left foot off the floor and place it about halfway up from its original position. Once your left foot is in place, swivel it out to the left, keeping your heel planted.
- 7). Roll your body to the left, shifting your weight evenly to the outside of your right foot and your right hand while you point your left hand toward the sky and maintain the placement of your left foot.
- 8). Turn your head and look at the thumb of your left hand. Hold this position for 30 to 60 seconds.
- 9). Come out of the pose by bringing the left hand back to floor as you turn your body back to its position before the roll. Slide your left foot back and repeat Steps 6 through 8 for the other side of your body.
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