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Forearm side plank pose … Every Mickle Meka Muscle Yoga Challenge Pose of the Week

Published:Wednesday | August 21, 2019 | 12:00 AM
Forearm side plank pose

Even though we are halfway there with The Every Mickle Meka Muscle Core Yoga Challenge, it’s not too late to join in! Let us catch you up on this uniquely Jamaican yoga challenge! The Jamaica Moves endorsed ‘Every Mickle Meka Muscle’ (EMMAM) Core yoga challenge is a 31-day social media-based (Instagram and Facebook) wellness Yoga challenge for the entire month of August, with weekly ‘Pose of the Week’ breakdowns from proud sponsor – The Gleaner.

These stretches/poses will be focused on strengthening and opening the core (abs and back).

Each daily pose will be posted on the hosts’ social media pages [Jo-Hanna Taylor (IG: @jo_hannabanana) and Push Magazine (IG: @pushitja). You are invited and encouraged to join in and post your own picture/video attempts at the daily pose whilst tagging the hosts for a chance to win prizes.

Other sponsors include Good Life Water, Nature My Therapy, Proverbial Yard, TrainFit Club and Pro Physio who have all come on board as giveaway sponsors for this fun, interactive and informative wellness challenge.

Join us as we change perspective with this pose of the week. Please do check out the calendar of poses with directions on the hosts’ Instagram.


Forearm side plank pose || Vasisthasana || Day 20 from EMMAM


Where does it work?

Strengthens lower back, abs, shoulders and legs.

How do you do it?

From your hands and knees, extend both legs out to the top of your push up or plank pose. Bring forearms down on to the ground, making sure your elbows are in line with your shoulders. Transfer your weight to your right forearm and raise your left hand off the floor and up towards the ceiling. Roll from the ball on to the outer edge of your right foot. Engage your core, open your chest, and keep legs strong, with your hips stacking and gluten squeezed in. As you lift your hips up, lift your top leg as well. Look at your top hand if it feels good. To exit, bring your left hand and foot to the floor to come back to a plank. Repeat on the other side.

EMMAM Power Move: Set timer for 10-20 seconds.

Modifications + Tips

Warm up hips and shoulders. Use a blanket under your forearm for some ease. You don’t have to lift the leg. You can allow the top leg to rest on the floor in front of you. If you want to step it up, you can do it on your hand. Persons with shoulder injuries can rest today.

Go at your own pace!

Location: Rose Hall Great House

Photographer: Odd one Studios/O’dain Donegan


Can’t wait to see your pics, and don’t forget to tag the hosts, sponsors and hashtag #everymicklemekamuscle or #EMMAM19

Email us at for more information