Interval drill cycling through three side-plank exercises: controlled side-to-side plank switches, curl-and-extend side plank, and plank with thigh-to-chest twist plus optional push-up. Work 30 seconds on, 30 seconds off for three rounds. Use blocks or elevation to ease the load, or work from the floor to increase intensity. Builds integrated an, core, limb strength and clear plank alignment. **Benefit:** Develops the shoulder, core, and oblique strength needed for arm balances like Bakasana, Bhujapidasana, and Pincha Mayurasana; builds confidence and stability in strength poses.​​​​​​​​​​​​​​​​