side plank variations
Video taken from the channel: Yenny Christine
INTERMEDIATE YOGA CLASS �� Creative Vasisthasana Variations with Alba Avella (Full Class)
Video taken from the channel: YogiApproved.com
Side Plank Variations
Video taken from the channel: sjanaelise
Side Plank Pose (Vasisthasana)
Video taken from the channel: tomasdipagio
How to Do Side Plank Pose | Vasisthasana | Yoga Tutorial
Video taken from the channel: YOGA UPLOAD with Maris Aylward
Side Plank Variations in Yoga
Video taken from the channel: EkhartYoga
Side Plank Pose | Vasisthasana
Video taken from the channel: Yoga With Adriene
Given below are the step-by-step instructions to follow for the practice of Side Plank Pose (Vasisthasana): Begin with Adho Mukha Svanasana (Downward Facing Dog Pose). Stay here extending the hamstrings and stretching the arms From here, extend the torso and come to Phalakasana (Plank Pose.Side Plank Pose: Step-by-Step Instructions.
Step 1. Perform Adho Mukha Svanasana. Shift onto the outside edge of your left foot, and 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, and support the weight of your body on the outer left foot and left hand.Vasisthasana (vah-sish-TAHS-anna) comes in many variations. At its core, side plank is a challenging arm balance that requires core and shoulder strength.
Get a strong core with vasisthasana variations that include tree pose and hand to big toe pose. Before you attempt the different variations, be sure you have mastered Plank Pose and try.Vasisthasana variations with base pose as Side Plank Pose(Vasisthasana). As students have varying abilities, a given yoga pose may be easy for a particular student but hard for another. a specific yoga pose easy, or introduce an easier variation of a pose for the student who is finding the main pose hard.This post is designed to bring, Side Plank {Vasisthasana} a powerful pose that offers modifications and variations for every skill set, into your practice.
Today as you practice, listen to your body and your breath for cues to tell you where your working edge is, and when you find it, notice how you feel.Vasisthasana (also known as side plank) is a challenging pose that promotes both balance and strength. In the past couple of years it’s been in the news thanks to a 2014 study by Dr. Loren Fishman, which showed its potential benefits for scoliosis.In addition to yoga, vasisthasana, or side plank pose, is commonly found in other types of classes and fitness modalities, such as strength and conditioning, gymnastics, and CrossFit.
This may lead yoga students who come from those disciplines to hew to the pose because of its familiarity.Yoga Tutorial: Vasisthasana + Variations. Welcome yoga babes, so nice of you to stop by!
Before we get comfortable, I need to forewarn you – this side plank tutorial is for the yogi who wants to work, the yogi who likes to test their balance, the yogi who wants to build their core strength, the yogi who has patience and perseverance, and the.In a flow from Side Plank Pose, raise and release the right leg and while bending the leg place the right foot on the inner left thighs. Straighten and stretch the same while holding the balance in Side Plank Pose Variation Tree Leg. Using the core muscles watch the breathing and stay in balance in Vasisthasana Variation Tree Leg.Get More Vertical in Side Plank 1. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) 2. Vasisthasana (Side Plank Pose), variation 3. Vasisthasana (Side Plank Pose).
Sage Vasistha’S Pose Variations: Below are some common variations of the yoga pose Sage Vasistha’S Pose with base pose as Side Plank Pose (Vasisthasana). Side Plank Pose Ball Block Arm On Chair Vasisthasana Ball Block Arm On Chair Side Plank Pose Variation.Vasisthasana is one of those challenging yoga poses that promote both balance and strength. This pose is performed as the first yoga pose in the Iyengar system as a series of three arm balancing poses. You find Vasisthasana or side plank in many yoga traditions like hatha yoga, power yoga, Vinyasa, and other core yoga styles.
Vasisthasana is the side variation of plank pose and comes under the intermediate level. The “Vasistha” is the name of great sages among seven (It is believed that there are seven sages & The Vasistha is one of them). So, Vasisthasana is dedicated to Great Rishi (Sage) Vasistha. And the meaning of Asana is – seat, pose, or posture.So inviting new variations of poses is a fun way of creating more space and freedom in our flows.
Here are a few different options of side plank you can try, see what feels good for you.
List of related literature:
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| from Yoga Anatomy |
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| from Science and Development of Muscle Hypertrophy |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Ayurvedic Yoga Therapy |
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| from Coaching Youth Track and Field |
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| from Methods of Group Exercise Instruction |
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| from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits |
61 comments
You make me feel inspired a lot!! Thank you, love so much your flows
Alba is amazing. Wonderful voice and she delivers the instructions in an easy to follow way. I have never come across another instructor who can motivate me as much as she does. I always feel renewed and energised by her class. So grateful.
Nice intro, friend said i should give this posture a try as it helps with balancing the spine, well that’s yoga right? Again thanks for the lesson, and now……
Putting all my weight on my right hand hurts my wrist because I have carpel tunnel. What do? I’m just looking for a yoga pose to do every day that will restore my natural spine curvature because I have bad posture.
Thank you Alba! One of my absolute favourite sessions I’ve ever done!
I have to practice this for a while to get stronger. It’s hard for me keep my balance specially on the left hand.
The view, tan, and muscle definition!!! I’ve been curious for a long time what sunscreen do you use? It’s hard to find one that is good for the environment and sea. And my skin!
Hi addrienne how r u i love side plank i got a great comment from my yoga teacher grainme. Love niamh
This tutorial is very helpful, as are the other Foundations videos. This pose is hard for me, but I’m determined to practice until I get it.
Adriene, Thank you for making these tutorial foundation videos. The opportunity to fully discuss a position or a movement outside of a class is a fantastic help!:-) That said… you did something for Side Plank that I see every Yoga instructor doing, and I am disapointed to see it in a “Foundations Seminar”. You took us straight to the pose, knowing full well that many of your viewers (me) are not yet strong enough to pull this off.
This is a FOUNDATIONS video. Suggest STARTING with the absolute beginners variation, Then demonstrate the “intermediate” variation, and finally demonstrate the full (for this video) pose. Build the students up, Build their confidence in the pose. Please don’t make them feel uncomfortable right out of the gate. More beginners would stay with Yoga is they did not feel the instructor was “showing off” then making accommodations when they see student who can not do the pose.
This is something I see in all Yoga instructors, and some experienced students. Which maybe fine in an advanced, or at least an Intermediate class, but not in a beginners class.
Happy thanksgiving Alba thank you for amazing yoga session, I am enjoyed every minute ��
Ow my gosh! How are you doing the pose and speaking so evenly without voice wavering or chest heaving for breath or body trembling to stay steady or any combinations of the above? When I grow up, I’m going to be like you, lol
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Hello friends! I’m really excited and wanted to share this cool moment with you all; after putting in the time each day, I can finally do the full expression of this pose. ���� It’s never a race, and each day is something new to learn. I’m so grateful. Daily practice can really lead us to exciting places. Love you Adriene, and love everyone here who is putting in that work. Namaste.
This is one pose that kicks my ass every time XD Got to keep at it!
I really love your foundation series, it’s so nice to get all the information on each pose! Just one question, I have a weak wrist from an injury, so it hurts a lot to do a side plank on it. Could I also just do side plank on my elbow instead? Anyways, I love your channel:)! X
Thank you so much for this beautiful flow. If you could face away from the screen the first time you do a pose, it would be very helpful to us viewers. I found myself feeling slightly frustrated when you turned toward the screen first (so the viewer faces away) because then I kept looking behind me and losing my balance to see what you were doing. Just a suggestion but thank you for your video.
I did it for about two seconds which is a whole two seconds longer than I thought I could
i really love alba’s delivery of classes, she is always one step ahead which allows you to be in your own practice more
Beautiful love and light, that was sooo nice. Your fitness is remarkable Eg speak so calmly into the mic, whilst doing the sequence. Soo appreciated, just melts away my anxieties. Namaste ��
I love that you do videos for begginers!!! Thank you very much!!!
Love the Side Plank! Thanks for the great tutorial Adriene:)
Sean
This is great! I love your videos! How long would you recommend we try and hold the poses as beginners?
Esther you are such a great teacher. I’m always appreciative of your gracefulness. And, the fact that you can talk while you show us and hold these poses is a-m-a-z-i-n-g! Thank you for sharing yoga with us!
Best POWER flow video on youtube BY FAR! Please please please post more Alba!!
Hi yogis! I filmed this as I started my third trimester of pregnancy. Side planks are hard! Haha! Learn proper alignment, modifications, and variations for Side Plank Pose (Vasisthasana) in this yoga tutorial video. We also go through the benefits of the pose and how to avoid common mistakes. Hope this is helpful. Let me know what you think!:)
Love the entertainment with you Adriene. You keep it light with asides and jokes but still professional and instructional. Thank you.
Great instructions,thanks a lot Maris!��I wasnt aware that you are expecting baby again Maris,huge congrats and blessings to you both and your family��Hope all goes smooth for you and you feeling fine��Much apreciation that you make videos for us still!!Greetings��������
Whew! That kept the strength going all the way through! Thank u for the challenge��
I love side planks and loved loved loved this sequence. Different from usual classes.
Thank you
Hi, MarIs, can you suggest plank exercise for people with shoulder injury。
beauty look at the view and then theres you beautiful soul keep shining <3
Is this the alo yoga mat? Any recs for fave mats and tips for cleaning??
You are always my favorite Yoga instructor on the channel. Thank you for making my body and soul strong!
Of all the poses in this series, I can not do the side plank:( I’ve tried many many times, and my supporting arm is just shaking and “braking”, I fall out of the pose on my butt. I just don’t seem to get it, what is wrong with me?
Best online yoga classes I’ve done.No nonsense she just gets on with it. Good voice too.
Hey Sjana! I just want to say that I love you so much. Thank you for sharing your story, for being a light in this world, and for doing what makes you happy. You have inspired me tremendously. I love doing yoga with you on the app, but I love videos like this one, and the mental health video, because I feel like I am really in the now when I practice along side with you. I learn so much doing it with you in video form. I absolutely love yoga. Thank you so much.
I do not have enough strength to lift off the ground like that, but I keep trying!
I love it, i am not enought flex and good but i guess with time and practice i will manage it. You help me a lot on those difficult Covid 19 time and lockdown.
It was a little fast for me but I just need to practice. I could do the full one but I need to stabilise my core balance so I will return to this. Thank you.
I really love this instructor! The flow is great and the side planks are challenging.
Though todays side pose was yet good one to practice for balancing thanks for your encouraging videos & write-ups
I love this flow and have done it twice and already getting stronger. It definitely creates a lot of heat in my body. After my first attempt I was very stiff from the triangle pose and hope after today I will start to loosen up those tight muscles!
Looks so beautiful! Definitely adding it to my bucket list!! ����
Side plank is most humbling! Thank you for the variations as well. I’ve been doing the knee variation for a while, but I feel soon I will be able to do a regular side plank. I was wondering if there was a more difficult version of the already hard side plank, and then you did the Iyengar…and I was like man. Of course. Haha ��
I love the ending: Your practice is beautiful!
Thank you. The advanced version of side plank has been a hard one for me, so it’s nice to know that what I’m doing Now is beautiful.
Thank you for this advanced yoga class! Very cool! Enjoyed it a lot!
Omg i love this girls she’s so amazon and the place is just so beautiful,thank for the video ��
I thoroughly enjoyed this, thank you ��. Lovely flow and balanced instructions (not too much or little, too hasty or slow).
Thanks so much for this lovely class. All the best! Namastê! ����
No matter how hard I try to lift with the crown and pelvis, my spaghetti arms just won’t stop shaking! Gotta keep practicing
My new favorite! That felt amazing! Thank you so very much!!
Thank you Esther. Can you please give me some advice, or make a video, on relieving subtle pain in the upper hamstring/lower buttocks area?
I feel like my arms are strong enough to do this but my wrists are not, how can I strengthen my wrists to do this pose?
Great class, i would like little more inhale and exhale reminding
And now, tell me something about a remedy against the lactic acid
Awesome video! By the way, I love the way you tuck your flyaway strands of hair behind your ears in this video: https://www.youtube.com/watch?v=y0-rIKKVeuwCould you please do this more often in future videos?
Thank you so much this was just what I needed. I’ve really been struggling with side planks, so it was really helpful that you broke it down and simplified it. I look forward to the variations video!
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This was a really cool flow I needed to work on side plank had some really great variations ty
What a great flow to start my day! Really energising! Loved it! ������