5 not so intense variations for the side plate


Side Plank, or Vasisthasana in Sanskrit, is a stance that is revered by some, feared by others. It’s one of those postures that can find you unbalanced even when you feel (or believe) that you feel stable and aligned. While the challenge increases when you are working with physical problems of any kind (including exhaustion), you do not need to rule out this posture from your practice. By making the necessary modifications and making variations, you can radically change both your perspective and your practice of Vasisthasana.

See also: 14 modifications to regular yoga postures you’ve probably never seen before

What are the benefits of Vasisthasana?

The physical practice of yoga is balanced. Vasisthasana embodies this.

Balance is a key element in achieving, maintaining, and aligning with Side Plank, both in body and mind. According to Marco “Coco” Rojas, a yoga teacher who has taught busy classes in New York City for more than a decade and was named one of the “most influential yoga teachers in America” ​​by Sonima, l balance is inherent in posture when you put it that way. the elbow and shoulder remain stacked vertically. This alignment, says Rojas, helps you take advantage of the philosophy of finding the Sutras career, usually translated from Sanskrit as “stability and ease”.

“When we bring the strut to the forearm so that the wrist and elbow are aligned, the shoulder blade stays in the optimal position and we find the sukha on the shoulder “, explained Rojas. “And, sukha is what we want in life, so find it in the posture.” The concept of sukha is usually explained as sweetness or ease, while dukha can be translated as discomfort or suffering. Both in our physical practice of yoga asanas and in our life experiences, one cannot exist without the other. We cannot fully experience a positive emotion unless we have experienced the opposite; similarly, if we can go further or modify the source of the discomfort in a yoga posture, we will find ease and stability.

In its traditional expression, Side Plank is based on nuanced alignment, physical strength, stability, awareness, and mental discipline. All of these prerequisites can make, or have the potential to break, the connection between your physical body and your mind. Along with the complexities and challenges that can make you fall, posture brings a number of benefits, such as a sense of strength to your physical body, as well as endurance to cultivate concentration and clarity in your mind.

Balance plays a role in every facet of our lives. Think of other balance-oriented postures, such as Vrksana (Mast Position), Sirsasana (Supported Head Posture), and Navasana (Boat Position). When a yoga posture reminds you how strong you are, it can affect your life. The posture of the side board not only strengthens your forearms, shoulders, elbows, and wrists, but as gravity tries to pull you down, it also forces your core, abs, and back to activate. commit to maintaining stability. When your physical and emotional selves are in balance, in turn, your energy vibration is calm and stable. There is fluidity and balance.

Side Plank can also be helpful for those who suffer from certain types of back problems. Medical studies indicate that lengthening and lengthening the spine, as required by this posture, can relieve or alleviate back injuries, aches, pains, and other problems, including scoliosis.

See also: 15 tested postures to build a better balance

Modifications for Side Plank Plose

Modifying does not mean doing less, it means adjusting accordingly. Respect your body and its limits, whatever it is for you right now. As you explore the following variations, make sure you listen and respond to the needs of your body, not the desires of your mind. Without judgment or observation, practice the variation that suits your body’s capacity. This is just one of the most important parts of your unique yoga practice. According to the Yoga Sutras, now is the only time you can practice.

(Photo: Crystal Fenton)

Side plate posture with knee bent and foot in front

Why it helps: This variation is beneficial for those who want a little more stability and balance in their practice, or for those with tight hamstrings.

How: Get started in Plank Pose. Come to the outer edge of your right foot. Bend your left knee and place your left foot on the mat in front of your right knee. Land the left foot and through the right palm. Extend your left arm toward the ceiling in alignment with your right arm. Stay here for 5-7 breaths. Return to Plank. Repeat on the opposite side.

(Photo: Crystal Fenton)

Side plank posture with hip support

Why it helps: For those recovering from hip injuries or experiencing hip strain, using a support that supports the hip can make posture much more accessible and comfortable.

How: Get started on Tabletop. You have a support (or a pair of pillows or blocks) in the center of the rug, under your pelvis. Stretch your right leg behind you with your toe on the carpet, your toes sunk and your heel back. Then roll up the outer edge of your right foot and rest your right hip and side body on the accessories. Place your left foot to the right or in front of your right hip or knee for stability. The left palm may remain on the left, or if you feel supported and stable, raise your left arm and place your left shoulder directly over your right shoulder. Stay here for 5-7 breaths. Repeat on the opposite side.

(Photo: Crystal Fenton)

Position of the side plank on the wall or with support

Why it helps: When you need help with your balance and / or less pressure, such as when you are rehabilitating an injury, you can rely on the wall or furniture (such as a sofa, bed, chair, stool, etc.) to -ho. of work for you.

How: Place a wall or sofa, stool, chair, table, or dresser on the right side. Extend your right arm at right angles to your body and let your right palm rest against the wall or support it at shoulder height or slightly below. Place your right foot in line with your right hand and parallel to the wall or furniture. Then place your left foot next to your right foot. Bring your left hand to your left hip or extend your left arm to the left side, fingers and palm facing up. Stay here for 5-7 breaths. Repeat on the opposite side.

See also: 8 common yoga postures that are easier to teach (and learn) on the wall

(Photo: Crystal Fenton)

Lateral plate posture with forearm angled

Why it helps: This variation may benefit those who work with certain shoulder problems, such as alignment and stabilization of the rotator cuff and shoulder joint, or for those seeking to stay away from the shoulder. ‘Excessive pressure on the wrists. However, this variation puts more pressure on your shoulders, forearms and elbows, and should be avoided if it is too much for your practice at this time.

How: Start in the position of the forearm plate with your forearms, elbows, and palms pressing evenly against the mat and parallel to the long side of the mat. As with the traditional iron posture, the joints should be aligned with each other, except that here are the elbows and wrists. Make sure your shoulders are stacked directly on your elbows. Squeeze evenly across your forearms and palms. Look down at the right forearm and pivot on the elbow until the right forearm is parallel to the short side of the rug. Come to the outside of your right foot and stack your left foot on top. You can keep your left arm next to your body or, if you feel comfortable, extend it to the ceiling with your palm facing up. Stick your abs and breathe. Stay here for 5-7 breaths. Return to Forearm Plank or take a moment in the child’s posture to recalibrate. Repeat on the other side.

Side plate posture with one foot in front

Why it helps: In this variation, those with weakness or instability in the ankles may find it helpful to establish balance.

How: Start with the board posture by placing your shoulders directly on your wrists with your joints stacked in a vertical alignment. Make sure your right hand is aligned with your right ankle and your left hand and foot are aligned. Press your right palm evenly against the carpet as you roll to the outside of your right foot. Place your left foot on the mat in front of your right knee for more stability. Land down through the left foot and through the right palm. The left palm may remain on the left hip or extend the arm in alignment with the right arm. Stay here for 5-7 breaths. Return to Plank Pose. Repeat on the opposite side.

See also: 5 postures to strengthen the lower back and core, all without getting up



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