Side Plank Variations - Vasisthasana Variations

Side Plank Variations - Vasisthasana Variations
by Sonia Sharma | August 29, 2012

About Side Plank Variations

The original side plank pose is a classic arm balance yoga posture. It not only enhances your body’s sense of balance, but it also stretches and strengthens your arms and spine and prepares your body for more challenging arm balance poses. Yoga beginners, or dedicated yoga followers who are unable to perform the side plank pose sequence properly can practice certain side plank variations (vasisthasana variations). These vasisthasana variations will allow you to glean the health benefits of performing the side plank pose, but will keep you safe from the injuries that you could sustain by practicing the original side plank pose. Some side plank variations are designed for advanced yoga practitioners. Take a look at the following side plank variations (vasisthasana variations) and practice the ones that are most suited to your yoga level or health condition.

Side Plank Variations (Vasisthasana Variations) # 1

The first side plank variation is as follows:

  1. Position yourself in the downward facing dog pose.
  2. Shift your left foot half way up the yoga mat. Your left toes should be turned outwards.
  3. Now slowly shift your weight onto the outside of the right foot.
  4. Extend your left arm up towards the ceiling.
  5. Turn your face upwards and gaze at your outstretched hand.
  6. Exit this side plank variation by resuming the downward facing dog pose and repeating the sequence with the right foot forward in step 2.

Side Plank Variations (Vasisthasana Variations) # 2

The second side plank variation is as follows:

  1. Position yourself in the downward facing dog pose.
  2. Lower both your knees down to the yoga mat.
  3. Keep the right knee on the floor and straighten out the left leg. Press the left foot flat against the mat and turn the toes inwards.
  4. Extend your left arm over your left ear.
  5. Turn your face upwards towards your left arm.
  6. Exit this side plank variation by resuming the downward facing dog pose and repeating the sequence with the right leg straightened out in step 3.

Side Plank Variations (Vasisthasana Variations) # 3

The third side plank variation is as follows:

  1. Position yourself in the side plank pose.
  2. Focus on the top leg, bend the knee, and proceed to perform a yogi toe lock on the big toe.
  3. The challenge is to straighten out and extend the raised leg and arm as much as possible.
  4. Keep the chest open and look up towards the ceiling.

Exit this side plank variation by releasing the big toe, and repeating the sequence with the other leg.

About the Author - Sonia Sharma

I am presently functioning as a Yoga instructor for Fitness republic where I can continue feeding my yoga passion everyday in a different format through my writing and make people able to develop their personality at all levels – physical, emotional, intellectual and spiritual. And yes I am always open to feedback and suggestions.

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