Step Up Your Side Plank

Step Up Your Side Plank

VASISTHASANA

STEP UP YOUR SIDE PLANK

Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that promotes shoulder stability. For this to happen, we need to maintain a neutral torso with abdominals engaged, and externally rotate the shoulder while resisting with internal rotational force. This “opposite action without movement” helps lock the arm bone into the shoulder socket and stabilizes the scapula. In Matt’s demonstration, it’s clear: “Step up your side plank” means learning how to create this balance of effort across the shoulder joint. Rather than “muscling through,” we begin to feel how smaller adjustments in alignment create deeper strength and more sustainable effort—especially in a pose that tends to rely on momentum more than mindful mechanics.

chromatic yoga 15 hour immersion

ALIGNED VINYASA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • 10 Peak Postures: The Most Essential Poses of the Vinyasa Practice
  • Meticulously Crafted Experiences to Enhance Your Postural Practice
  • Non-dogmatic, Anatomy informed Alignment
  • The Perfect Blend of Knowledge and Practice
  • A Heavy Emphasis on Technique for the Poses Everyone Expects You to Know but No One Teaches
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

MODIFIED SIDE PLANK

In the modified variation, Matt challenges a standard setup cue: stacking the shoulder directly over the wrist. Instead, he places the hand slightly in front of the shoulder, which changes the muscle activation completely. Without this thoughtful alignment, the bicep tends to roll inward, leading to instability or wear over time. Matt’s cue to turn the bicep forward resets the shoulder blade: the head of the humerus draws back, and the wingtip of the scapula tucks inward, setting up a subtle backbend through the thoracic spine. Then comes the magic—keeping the arm externally rotated while applying isometric internal rotation without actual movement. This locks the shoulder blade onto the spine and the arm bone into the socket. It’s a subtle but powerful engagement that stabilizes the entire structure, preparing us for more weight and complexity later in the sequence.

WATCH THE VIDEO

STEP UP YOUR SIDE PLANK: HOW OPPOSING FORCES BUILD BETTER BALANCE

PRACTICE AT THE WALL

Practicing at the wall allows us to fine-tune without bearing our full weight. Matt demonstrates how placing the hand just above shoulder height invites more scapular control. From here, we intentionally internally rotate and then roll out again, mimicking the external rotation cue. Once aligned, we stop the rotation—allowing opposing muscles to engage simultaneously, creating the tension that builds joint stability. As the movement progresses, we pull the ribs down while maintaining scapular position and external arm rotation. This combination—posterior tilt of the scapula with rib cage flexion—locks the shoulder blade into the ribcage, providing greater strength at the scapulocostal joint. With this stable base, we begin to shift more weight onto the hand—no longer guessing whether we’re aligned correctly, but knowing through structure and sensation. This is where Chromatic Yoga shines: in teaching how layered action leads to powerful, injury-resistant posture.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

ADD MORE WEIGHT

Once the groundwork is stable, the shoulder joint can handle more. In this next phase, Matt adds weight through the hand while maintaining structure. The body is now ready—not because of brute strength, but because the stabilizers are active, aligned, and intelligently sequenced. Chromatic Yoga’s layered method ensures that each progression builds on the last. No step is arbitrary. Whether the weight is placed through the knee or the hand, the increase in load now becomes a functional test of the joint’s ability to handle stress. The results? More power, more safety, and more confidence in your ability to handle transitions, vinyasa sequences, or long holds in Side Plank. This isn’t just harder—it’s smarter. When we step up your side plank, we do it with intention and awareness, not just challenge for challenge’s sake.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

FULL SIDE PLANK: SMALL TOOLS, BIG RESULTS

With all elements in place, we reach full Side Plank with more precision. Matt adds a block between the knees, thighs, or shins to add proprioceptive feedback and groin activation. Squeezing the block ignites the adductors and psoas, turning Side Plank into a full-body engagement. This isn’t about making it harder—it’s about making it deeper. For some, the block adds intensity. For others, it stabilizes and clarifies. Either way, this added tool invites awareness into parts of the body we often overlook in “basic” shapes. Most importantly, this blog reveals the truth: Side Plank might appear simple, but when we layer in knowledge, it becomes a sophisticated blueprint for strength, stability, and refinement. Step Up Your Side Plank, and you might find you’re not just training the shoulder—you’re evolving the entire pose from the ground up.

Continue to evolve by registering for Matt’s current online 10 class immersion Aligned Vinyasa.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Aligned Vinyasa Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
  • Release aches and pains
  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
  • 20 hours toward Chromatic Yoga Certification and 300 Hour
  • Lifetime access

Continue Learning

Strong Hands For Handstand

Strong Hands For Handstand

Strong Hands For HandstandSTABILITYSTRONG HANDS FOR HANDSTAND When it comes to building strength for handstand, it starts at the base: our hands. Developing strong hands means targeting the wrist flexors, the very muscles that help create a trustworthy foundation....

read more
Handstand Actions

Handstand Actions

Handstand ActionsLEAN, GRIP, PUSHHANDSTAND ACTIONS Handstand isn’t something we conquer in a single class, it’s a layered process that demands repetition and refinement. There are certain key handstand actions that are non-negotiable: lifting the shoulders up to the...

read more
Handstand Mechanics

Handstand Mechanics

Handstand MechanicsINVERSIONHANDSTAND MECHANICS Stability, strength, and coordination come together in the pursuit of mastering handstand mechanics. One of the most critical foundations is internal rotation at the hip joints, which can aid with certain entries and...

read more
Stable Sirsasana

Stable Sirsasana

Stable SirsasanaHEADSTANDSTABLE SIRSASANA Creating a stable Sirsasana is less about the final pose and more about the mechanics that lead us there. From weight transfer and spinal alignment to hamstring flexibility and shoulder engagement, each layer matters. Unlike...

read more
Explore Hip Rotation

Explore Hip Rotation

Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

read more
Step Up Your Side Plank

Step Up Your Side Plank

Step Up Your Side PlankVASISTHASANASTEP UP YOUR SIDE PLANK Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

Spanda In Backbends

Spanda In Backbends

SIDE PLANK

SPANDA IN BACKBENDS

Spanda in backbends is the key to creating both stability and freedom in spinal extension. Backbends are not just about bending; they require a balance between expansion and controlled engagement to prevent excessive compression in the lower back. When we lengthen the space between the pubic bone and sternum, we create more even spinal extension, allowing the movement to be distributed rather than concentrated in one area. In today’s video, Matt demonstrates ways to create spinal extension to resist common patterns of spinal compression. He explores this through side plank variations, showing how precise alignment and muscular engagement can help maintain openness without strain. By working with Spanda—the pulsation between effort and ease—we learn to cultivate backbends that feel strong, spacious, and sustainable, rather than relying on passive flexibility alone.

chromatic yoga 15 hour immersion

SPANDA

REGISTRATION NOW OPEN

  • 10 Chromatic Yoga practices with founder Matt Giordano
  • Full length 75 minute classes
  • Spanda: The Divine Pulse Between Expansion and Contraction
  • Strong and Long Held Postures with Pristine Technique
  • Vinyasa Flows Between Holds to Raise the Heart Rate
  • Expect a Cardiovascular Workout
  • The Dance Between Strength and Flexibility, Alignment and Movement
  • 12 Continuing Education hours with Yoga Alliance
  • 12 Accredited Hours with the Chromatic School of Yoga
  • Step-by-Step instruction for increased accessibility
  • Sweat, Breath, Strengthen, Stretch and Feel Amazing!

SPANDA MORE DEEPLY EXPLAINED

Spanda is the Sanskrit term for the natural pulsation of energy—the constant rhythm of expansion and contraction that exists in all aspects of life.  It is the balance between expansion and contraction, effort and release, strength and softness. Rather than a static state, Spanda is a dynamic rhythm that allows us to move with greater awareness and responsiveness. In backbends, this concept becomes especially relevant—we expand through the front body while maintaining the necessary contraction to create support and stability. Backbends have the capacity to become either too rigid or too passive, leading to compression rather than true openness. By embracing and applying this “pulsation” of Spanda, we cultivate both strength and fluidity in our practice, allowing our movements to feel more integrated and sustainable. Understanding Spanda reminds us that every posture, breath, and transition is a dance between opposing yet complementary forces.

WATCH THE VIDEO

SPANDA IN BACKBENDS: LEARNING THE SKILL SETS FOR EXPANSION

CONTRACT TO EXPAND IN BACKBENDS

In today’s video, Matt demonstrates how Side Plank transforms into a backbend, revealing the balance between contraction and expansion. This movement requires a strong engagement of the underside body—the glutes, back muscles, and obliques—all working together to lift the hips. By drawing the shoulder blades toward one another and activating the back body, we create the stability needed to open into the shape. Expansion isn’t just about flexibility; it’s built through each intentional action in the setup. Matt offers a clear system: 

  1.  Begin in Side Plank with lifted hips 
  2. Turn the pelvis and chest away from the ground 
  3. Press the center of the “bow” (spine) forward and up. 

Exploring both sides of the posture in today’s video allows us to examine where contraction fuels expansion, reinforcing the principle of Spanda. For extra support, the top leg can act as a kickstand, providing stability as we refine the movement.

200 Hour Online Teacher Training Certification

200 HOUR ONLINE TEACHER TRAINING

GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE

  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program

FURTHER EXPANSION

Increasing the complexity of Side Plank introduces the idea of further expansion. At first, these variations might feel more restrictive rather than freeing, as they challenge our strength, coordination, and balance. When new movements feel difficult—or even frustrating—we may think we’re contracting rather than expanding. However, true expansion comes from learning where to engage, where to stabilize, and how to refine movement to access deeper expressions of a posture. In today’s video, Matt explains that as we expand, the top leg becomes lighter, allowing for more possibilities. From here, we can explore a Tree Pose variation, bending the top knee and placing the foot against the inner leg, or we can take it further by lifting the knee toward the side body with the top hand. These progressions remind us that growth happens through challenge, as contraction paves the way for greater expansion.

300 hour teacher training online

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang

THE HIGHEST HEIGHT

Reaching the highest height in backbends isn’t about pushing deeper—it’s about finding the balance between strength and openness, contraction and expansion. Spanda in backbends reminds us that every movement requires both effort and surrender, stability and freedom. Matt’s teachings emphasize that true spinal extension isn’t about collapsing into flexibility but actively creating space through muscular engagement. We learn to contract the right muscles to support safe, sustainable expansion. This principle extends beyond the mat—just as we find lift through grounding in yoga, we grow in life by embracing both challenge and ease. Expansion isn’t passive; it’s built through intention, awareness, and steady effort. By understanding Spanda, we cultivate resilience. 

Go deeper into these teachings in Matt’s current online Spanda Immersion.

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: Spanda Immersion

lotus pose online yoga classes

ONLINE ANATOMY COURSE

  • Accessible, exciting, and easy to learn
  • Anatomy and biomechanics for yoga
  • Appropriate for both teachers and students
  • Learn joint alignment vs pose alignment
  • Demystify yoga poses and transitions
  • Release aches and pains
  • Learn how to avoid common injuries
  • Caters to all levels with modifications and props
  • 20 hours Continued Education Credits with Yoga Alliance
  • 20 hours toward Chromatic Yoga Certification and 300 Hour
  • Lifetime access

Continue Learning

Strong Hands For Handstand

Strong Hands For Handstand

Strong Hands For HandstandSTABILITYSTRONG HANDS FOR HANDSTAND When it comes to building strength for handstand, it starts at the base: our hands. Developing strong hands means targeting the wrist flexors, the very muscles that help create a trustworthy foundation....

read more
Handstand Actions

Handstand Actions

Handstand ActionsLEAN, GRIP, PUSHHANDSTAND ACTIONS Handstand isn’t something we conquer in a single class, it’s a layered process that demands repetition and refinement. There are certain key handstand actions that are non-negotiable: lifting the shoulders up to the...

read more
Handstand Mechanics

Handstand Mechanics

Handstand MechanicsINVERSIONHANDSTAND MECHANICS Stability, strength, and coordination come together in the pursuit of mastering handstand mechanics. One of the most critical foundations is internal rotation at the hip joints, which can aid with certain entries and...

read more
Stable Sirsasana

Stable Sirsasana

Stable SirsasanaHEADSTANDSTABLE SIRSASANA Creating a stable Sirsasana is less about the final pose and more about the mechanics that lead us there. From weight transfer and spinal alignment to hamstring flexibility and shoulder engagement, each layer matters. Unlike...

read more
Explore Hip Rotation

Explore Hip Rotation

Explore Hip RotationSURYA YANTRASANAEXPLORE HIP ROTATION Hip rotation isn’t just an anatomical concept—it’s an open invitation to become more intimate with our body’s story. In yoga, we often live in lateral (external) rotation, especially in hip-opening postures....

read more
Step Up Your Side Plank

Step Up Your Side Plank

Step Up Your Side PlankVASISTHASANASTEP UP YOUR SIDE PLANK Side Plank might look simple, but true proficiency starts in the details. One of the keys to refining the posture is learning how opposing muscle groups create an isometric contraction—a subtle engagement that...

read more

THE FREE TECHNIQUE PACK

When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.
BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS !
0
days
0
hours
0
minutes
0
seconds
BLACK FRIDAY: 30% OFF ALL ONLINE IMMERSIONS & WORKSHOPS!
0
days
0
hours
0
minutes
0
seconds
BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all
Overlay Image
BLACK FRIDAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom of the checkout page. All Immersions & Immersion Bundles are included in this sale. To get more info on each immersion click on the photo. On Demand and Lifetime Access To all

Pin It on Pinterest