Side Plank Pose on the Knees ("Vasisthasana" Variation)

Description

From the all-fours position, open the body to the side by rotating to come onto one knee and the edge of the opposite foot. Keep your hand under your shoulder and actively press your arm into the floor. Lift your pelvis to align it with your torso without letting it sag, and raise your free arm toward the sky or place it on your hip. Keep the back of your neck long and your gaze toward the floor, to the side, or upward, depending on what feels comfortable for your neck. Maintain a calm breath while seeking stability, engagement, and control, then return to the starting position and repeat on the other side.

Settings

Equipment

No Equipment

Positions

Lateral Plank

Muscle groups

Lumbar lateral flexorsShoulder abductors

Difficulty

Easy

Movement

Tilt

Contraction mode

Isometric