The side plank with leg extension is a beautiful sequence that encourages grounding, balance and strength. While this is a great workout for stretching your hamstrings, it’s your obliques, shoulders and core that will benefit most from these poses. Make sure to repeat on both sides and breathe into your poses.
- Down dog: Start in down dog. Place your feet hip-width distance apart, spread your fingers and raise your sit bones high. Press down into all corners of your hands and feel that stretch down the back of your legs.
- Plank position: Now move into your plank. Make sure your heels are pressing back, like there is an invisible wall, place your hands under your shoulders and spread your fingers wide apart.
- Side plank: From a normal plank position, move your right hand into the center of your mat and extend your left hand up towards the sky to move into a side plank. Keep your hips high and smile!
- Leg extension: gently float your left leg off the top of your right foot and hold for two breaths. To keep your balance try to focus on a still object. Remember to keep your hips high; don’t dip them down towards the ground.
- Advanced variation: Lower your left hand and grab the toes on your left foot while maintaining your balance. Then, gently extend your leg out. There you’ve got it!
Photography by Chantel Cheah from www.imagesbychantel.com. Bianca wears: Hipwidth tights and tank top
