Side Plank Pose, Variation

Sanskrit Name: Vasisthasana

Good for: Wrists, arms, belly, legs


  •     Strengthens the arms, belly, and legs
  •     Strengthens the wrists and make them elastic
  •     Stretches the backs of the legs
  •     Improves balance and posture

Side Plank Pose, Variation








  •     Perform AdhoMukhaSvanasana
  •     Shift onto the outside edge of your left foot
  •     Stack your right foot on top of the left
  •     Now swing your right hand onto your right hip
  •     Turn your torso to the right as you do
  •     Support the weight of your body on the outer left foot and left hand
  •     Make sure that the supporting hand isn’t directly below its shoulder
  •     Position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor
  •     Straighten the arm by firming the triceps muscle
  •     Press the base of the index finger firmly against the floor
  •     Firm the scapulas and sacrum against the back torso
  •     Strengthen the thighs
  •     Press through the heels toward the floor
  •     Align your entire body into one long diagonal line from the heels to the crown
  •     You can stretch the top arm towards the ceiling, parallel to the line of the shoulders
  •     Keep the head in a neutral position
  •     Turn it to gaze up at the top hand
  •     Stay in this position for 15 to 30 seconds
  •     Come back to AdhoMukhaSvanasana
  •     Take a few breaths
  •     Repeat to the right side for the same length of time
  •     Return to AdhoMukhaSvanasana for a few more breaths
  •     Finally release into Balasana

Good to know

  •     Do not attempt this pose if you have had serious wrist, elbow, or shoulder injuries
  •     In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall

By : Natural Health News

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