Learn about the inclined plank pose and its variations

The inclined plank pose is a pose with a fairly simple structure, but it is not easy. Not only that, this pose also has many variations to bring different levels of challenge to the practitioner.

The side plank pose (or side plank pose) has the Sanskrit name Vasisthasana, the name of a saint in Hinduism. For beginners, the inclined plank pose is also considered quite difficult because during the implementation, the point of contact between you with the ground is very small, only 1 hand and the edge of a foot while you have to Keep your body straight and balanced.

There are many variations to the inclined plank pose, you can choose simple variations to build strength or treat injury. Or you can also combine this pose with other yoga poses to increase the difficulty. However, according to yoga experts, to perform this pose perfectly, you will need to improve core strength. Here are the basic incline poses and variations, take a look and choose the one that works best for you.

1. Basic side plank pose – Vasisthasana

Basic side plank - Vasisthasana

This pose strengthens the arms, back, and core, and improves balance. To do this, you should:

  • Start in a plank position, then shift the weight to your right hand and lift your left hand off the floor, toward the ceiling. Roll both heels to the right.
  • Open your chest to the left, and at the same time place the left foot on top of the right foot. Keep your legs straight.
  • The left hip will overlap the right hip. Both hips will tend to want to sag, so use great force to counteract the pull toward the floor.
  • Eyes follow the tip of the left finger
  • After a few breaths, bring your left hand and foot to the floor to return to plank and switch sides.

2. Side plank with support

Supported side plank

If you have trouble stacking your legs on top of each other and keeping them off the floor, this variation might be a good choice for you. In this variation, one of your legs will bend to support your body.

  • From downward facing dog, raise your left leg halfway up the mat. Bend your knee and turn your left toes outward.
  • Roll your right foot to the outside edge of the mat and bring your left arm straight toward the ceiling.
  • Bend your right leg and press your feet firmly to lift your hips
  • Eyes follow left hand
  • Take a few breaths and then drop your left hand to the floor. Return to downward facing dog and switch sides.
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3. Forearm side plank

Side plank pose: Forearm side plank

People with wrist pain often find it difficult to practice the plank pose because it requires a lot of weight on the wrist. In this situation, you can try the Forearm variation to reduce pressure on the wrist when performing:

  • Start in downward facing dog position. Lower both forearms to the floor, while extending palms and pressing down firmly.
  • Return to plank position with forearms still on the floor
  • Rotate right elbow, rotate right forearm parallel to front of mat. At the same time, the right foot should also roll to the outer edge of the mat.
  • Raise your left arm and look straight up at the ceiling as you press hard on your forearm to keep your right shoulder from collapsing.
  • Stack the left foot on top of the right foot.
  • Hold the pose for a few breaths and then switch sides

4. Leaning plank combined with tree pose

Inclined plank combined with tree pose

This is a variation that is considered much more difficult than the basic inclined plank pose. Specifically, you’ll start with:

  • Basic inclined plank position with left hand on the floor, right hand raised.
  • Bend your right knee, and at the same time slide your right foot and place your right foot on the inner thigh of your left leg.
  • If you can’t put it on the inner thighs, you can put it on the calves but avoid placing it directly on the knees, like in tree pose.
  • The right foot will put some pressure on the left leg, it is important to maintain a hip lift position so that the hips do not touch the floor.
  • Hold for a few minutes and then switch sides.

5. Side plank pose combined with half lotus pose

Side plank pose combined with half lotus pose

To do this pose, do:

  • From the side plank combined with the tree pose above, bring your right foot in front of your left hip. Press the tips of your feet firmly into your hips like a half lotus position.
  • Press firmly on the left knee so that it is in line with the left hip
  • Bring your right arm behind your back and try to grab your right big toe.
  • Hold for a few breaths and then switch sides.

6. Incline plank move with one leg raised

Inclined plank move with one leg raised

This pose helps increase the full strength of the core by lifting the top leg off the floor to provide stability for the lower leg.

  • Start in the inclined plank position
  • Lift the top leg off the bottom leg. You may only need to lift a few centimeters to 1 meter. Keep both legs straight
  • Continue to raise your hips towards the ceiling
  • If it is difficult to keep your balance, you can turn your eyes to the bottom
  • Hold the pose for a few breaths and then switch sides.
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7. Full inclined plank pose

The inclined plank pose is enough

To do this pose, do:

  • Bend the knee of the leg above and grasp the big toe with the hand above
  • Straighten your raised arms and legs as far as you can, pointing the soles of your feet towards the ceiling
  • Look straight at the ceiling, open your chest and raise your hips
  • Hold for a few breaths and then switch sides.

Here’s some helpful information on the incline plank pose and its variations. Because this is a relatively difficult yoga pose, when practicing, please follow the instructions of your yoga teacher.

Reference source:

Vasisthasana Side Plank Pose and Variations https://www.verywellfit.com/side-plank-vasisthasana-variations-3567151 Access date: 11/25/2020



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