Forearm Side Plank Pose Ardha vasishthasana

: 2 min

: 56 score

: 10 kcal

Plank Variations

Static

Favorable effect

Strengthens the entire body
Strengthens the hands
Strengthens the joints and muscles of the hands
Strengthens the shoulder blades
Tones the entire body
Reduces fat deposits around the waist
Strengthens the core
Tones the abdominal muscles

Contraindications

Pregnancy

High blood pressure

Technique of execution

Come up into a kneeling position. Sit back on your left buttock. Bring your left elbow down to the floor. Press your feet and your left elbow into the floor. Lift your pelvis up. Raise your right hand. Keep your legs straight. Shift your pelvis slightly forward. Hold this pose, activating your abdominal muscles. Breathe evenly. Bring your pelvis down to the floor. Repeat on the other side. Come up into a kneeling position. Come up slightly, then sit back on your right buttock. Bring your right elbow down to the floor. Press your feet and your right elbow into the floor. Lift your pelvis up. Raise your left hand. Keep your legs straight. Shift your pelvis slightly forward. Hold this pose, activating your abdominal muscles. Breathe evenly. Bring your pelvis down to the floor. Get up on your knees. Slowly sit back on your heels. Keep your back straight. Let your hands rest on your thighs.

What to do if it does not work out, as in the video

If you are unable to hold the pose, the bringing your knee to the floor for more support and to reduce loading.

Where can I meet

Lesson search

Challenges

Forearm Side Plank Pose occurs 59 times in ready-made lessons

Theme	Title	Time
Waist	Slim Waist 90 min	90 min
Pregnancy	Post Delivery 30 min	30 min
Pregnancy	Post Delivery 45 min	45 min
Pregnancy	Post Delivery 60 min	60 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Depression	Depression Avoider 90 min	90 min
Sex	Feminine Power 90 min	90 min
Liver	Healthy Liver 45 min	45 min
Liver	Healthy Liver 60 min	60 min
Liver	Healthy Liver 90 min	90 min
Digestion	Healthy Digestion 45 min	45 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Back	Lower Back Pain Relief 45 min	45 min
Back	Lower Back Pain Relief 60 min	60 min
Back	Lower Back Pain Relief 90 min	90 min
Back	Back Pain Relief 20 min	20 min
Back	Back Pain Relief 25 min	25 min
Back	Back Pain Relief 30 min	30 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Sports	Snowboarding Sequence 90 min	90 min
Aging	Yoga 60+ fo Back Pain Relief 25 min	25 min
Aging	Yoga 60+ fo Back Pain Relief 30 min	30 min
Aging	Yoga 60+ for Immune Boost 25 min	25 min
Aging	Yoga 60+ for Immune Boost 30 min	30 min
Abs	6-Pack 15 min	15 min
Abs	6-Pack 20 min	20 min
Abs	6-Pack 25 min	25 min
Abs	6-Pack 30 min	30 min
Abs	6-Pack 45 min	45 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Weight Loss	Weight Loss I 60 min	60 min
Weight Loss	Weight Loss I 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Depression	Release from anxiety 90 min	90 min
Back	Yoga for Scoliosis 60 min	60 min
Weight Loss	Fit Body 20 min	20 min
Weight Loss	Fit Body 25 min	25 min
Weight Loss	Fit Body 30 min	30 min
Weight Loss	Fit Body 45 min	45 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Energy	Hormonal Balance 30 min	30 min
Energy	Hormonal Balance 45 min	45 min
Energy	Hormonal Balance 60 min	60 min
Energy	Hormonal Balance 90 min	90 min
Relax	Yin yoga 45 min	45 min
Weight Loss	Weight Loss I 45 min	45 min
Back	Yoga for Hyperlordosis 20 min	20 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Joints	Graceful Wrists and Hands 60 min	60 min

Forearm Side Plank Pose occurs 80 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 16	4 w.	16
Weight Loss	Weight Loss in 28 Days 4 w. Day: 5, 22	4 w.	5, 22
Energy	Energy Wake Up in 28 Days 4 w. Day: 17, 21, 25	4 w.	17, 21, 25
Flexibility	Yoga Start in 21 Days 3 w. Day: 10, 11	3 w.	10, 11
Back	Royal Posture in 28 Days 4 w. Day: 19, 20, 21, 23, 25, 26, 27, 28	4 w.	19, 20, 21, 23, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 8, 10	4 w.	8, 10
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Weight Loss in 21 Days 3 w. Day: 10	3 w.	10
Waist	Slim Waist in 28 Days 4 w. Day: 9, 10, 15, 18, 23, 24, 28	4 w.	9, 10, 15, 18, 23, 24, 28
Arms	Strong Arms in 28 Days 4 w. Day: 11, 15, 23	4 w.	11, 15, 23
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 9, 11, 15, 17, 19, 20, 21, 22, 23, 25, 28	4 w.	9, 11, 15, 17, 19, 20, 21, 22, 23, 25, 28
Arms	Strong Arms in 14 Days 2 w. Day: 10, 13	2 w.	10, 13
Depression	Overcoming Depression in 14 Days 2 w. Day: 8, 9, 14	2 w.	8, 9, 14
Abs	6-Pack in 14 Days 2 w. Day: 1, 3, 7, 10, 11, 14	2 w.	1, 3, 7, 10, 11, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 2, 3, 4, 6, 9, 10, 11, 13, 14	2 w.	2, 3, 4, 6, 9, 10, 11, 13, 14
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 3, 4, 5, 8, 9, 10, 11, 14	2 w.	3, 4, 5, 8, 9, 10, 11, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 3, 6, 7, 11, 12, 14	2 w.	3, 6, 7, 11, 12, 14
Split	Side split in 14 Days 2 w. Day: 2	2 w.	2
Back	Royal Posture in 14 Days 2 w. Day: 6, 7, 11, 12	2 w.	6, 7, 11, 12
Back	Healthy Spine in 14 Days 2 w. Day: 5, 6, 7, 13	2 w.	5, 6, 7, 13
Arms	Strong Arms in 7 Days 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Abs	6-Pack in 7 Days 1 w. Day: 2, 4, 6, 7	1 w.	2, 4, 6, 7
Stress	Anti-Stress in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Energy	Energy Wake Up in 14 Days 2 w. Day: 13	2 w.	13
Stress	Anti-Stress in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6	3 w.	1, 2, 3, 4, 5, 6
Depression	Overcoming Depression in 21 Days 3 w. Day: 15, 16, 21	3 w.	15, 16, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 20	3 w.	20
Back	Royal Posture in 21 Days 3 w. Day: 13, 14, 18, 19	3 w.	13, 14, 18, 19
Abs	6-Pack in 21 Days 3 w. Day: 2, 4, 6, 7, 8, 10, 14, 17, 18, 21	3 w.	2, 4, 6, 7, 8, 10, 14, 17, 18, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 10, 13, 14, 18, 19, 21	3 w.	10, 13, 14, 18, 19, 21
Waist	Slim Waist in 21 Days 3 w. Day: 4, 6, 9, 10, 11, 13, 16, 17, 18, 20, 21	3 w.	4, 6, 9, 10, 11, 13, 16, 17, 18, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 2, 6, 7, 17, 20	3 w.	2, 6, 7, 17, 20
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 10, 11, 12, 15, 16, 17, 18, 21	3 w.	10, 11, 12, 15, 16, 17, 18, 21
Split	Side split in 21 Days 3 w. Day: 9	3 w.	9
Back	Healthy Spine in 21 Days 3 w. Day: 12, 13, 15, 20	3 w.	12, 13, 15, 20
Habits	Quit Smoking in 7 Days 1 w. Day: 5	1 w.	5
Habits	Quit Smoking in 14 Days 2 w. Day: 5	2 w.	5
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 19, 20	3 w.	1, 2, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 13	4 w.	13
Habits	Stop Drinking in 14 Days 2 w. Day: 8, 13	2 w.	8, 13
Habits	Stop Drinking in 28 Days 4 w. Day: 8, 27	4 w.	8, 27
Energy	Static complex in 21 days 3 w. Day: 20	3 w.	20
Energy	Static complex in 28 days 4 w. Day: 15, 20, 25, 26	4 w.	15, 20, 25, 26
Stress	Release from anxiety in 14 days 2 w. Day: 4, 8	2 w.	4, 8
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 7	1 w.	7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 7, 11	2 w.	2, 7, 11
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 10, 16	3 w.	10, 16
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 8, 14, 21, 24	4 w.	8, 14, 21, 24
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 27, 39, 62, 67, 69, 71, 83	12 w.	27, 39, 62, 67, 69, 71, 83
Split	Side split in 28 days 4 w. Day: 6, 18, 26	4 w.	6, 18, 26
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5, 20	3 w.	5, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 11	4 w.	11
Harmony	Inner Harmony in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 6	2 w.	6
Harmony	Inner Harmony in 21 Days 3 w. Day: 4, 8, 14, 21	3 w.	4, 8, 14, 21
Harmony	Inner Harmony in 28 Days 4 w. Day: 27	4 w.	27
Cardio	Healthy Heart in 14 Days 2 w. Day: 4	2 w.	4
Cardio	Healthy Heart in 21 Days 3 w. Day: 6, 16	3 w.	6, 16
Cardio	Healthy Heart in 28 Days 4 w. Day: 11	4 w.	11
Advanced	Yoga for Advanced in 7 days 1 w. Day: 6	1 w.	6
Advanced	Yoga for Advanced in 14 days 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 8, 13, 18	3 w.	8, 13, 18
Advanced	Yoga for Advanced in 28 days 4 w. Day: 25	4 w.	25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 4, 15, 22, 25, 30	5 w.	4, 15, 22, 25, 30
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 4	1 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 20	3 w.	20
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 16	4 w.	16
Neck	Healthy Neck in 21 Days 3 w. Day: 4, 7	3 w.	4, 7
Weight Loss	Slim Body in 7 Days 1 w. Day: 7	1 w.	7
Weight Loss	Slim Body in 21 Days 3 w. Day: 12, 19	3 w.	12, 19
Weight Loss	Slim Body in 28 Days 4 w. Day: 3, 8, 20	4 w.	3, 8, 20
Breasts	Beautiful Chest in 7 Days 1 w. Day: 6	1 w.	6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 9, 19	3 w.	9, 19
Breasts	Beautiful Chest in 28 Days 4 w. Day: 24	4 w.	24
Digestion	Healthy Digestion in 21 Days 3 w. Day: 13, 15	3 w.	13, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 3, 11, 20, 25	4 w.	3, 11, 20, 25
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2	2 w.	2
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 9	4 w.	3, 9

Details of the exercise

Where can I meet

Lesson search

Challenges

Forearm Side Plank Pose occurs 59 times in ready-made lessons

Lesson	Duration
Slim Waist	90 min
Post Delivery	30 min
Post Delivery	45 min
Post Delivery	60 min
Cheerful Morning	45 min
Cheerful Morning	60 min
Cheerful Morning	90 min
Depression Avoider	90 min
Feminine Power	90 min
Healthy Liver	45 min
Healthy Liver	60 min
Healthy Liver	90 min
Healthy Digestion	45 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Lower Back Pain Relief	45 min
Lower Back Pain Relief	60 min
Lower Back Pain Relief	90 min
Back Pain Relief	20 min
Back Pain Relief	25 min
Back Pain Relief	30 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 min
Snowboarding Sequence	90 min
Yoga 60+ fo Back Pain Relief	25 min
Yoga 60+ fo Back Pain Relief	30 min
Yoga 60+ for Immune Boost	25 min
Yoga 60+ for Immune Boost	30 min
6-Pack	15 min
6-Pack	20 min
6-Pack	25 min
6-Pack	30 min
6-Pack	45 min
6-Pack	60 min
6-Pack	90 min
Weight Loss I	60 min
Weight Loss I	90 min
Weight Loss II	90 min
Release from anxiety	90 min
Yoga for Scoliosis	60 min
Fit Body	20 min
Fit Body	25 min
Fit Body	30 min
Fit Body	45 min
Fit Body	60 min
Fit Body	90 min
Hormonal Balance	30 min
Hormonal Balance	45 min
Hormonal Balance	60 min
Hormonal Balance	90 min
Yin yoga	45 min
Weight Loss I	45 min
Yoga for Hyperlordosis	20 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Graceful Wrists and Hands	60 min

Forearm Side Plank Pose occurs 80 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 16	4 w.	16
Weight Loss	Weight Loss in 28 Days 4 w. Day: 5, 22	4 w.	5, 22
Energy	Energy Wake Up in 28 Days 4 w. Day: 17, 21, 25	4 w.	17, 21, 25
Flexibility	Yoga Start in 21 Days 3 w. Day: 10, 11	3 w.	10, 11
Back	Royal Posture in 28 Days 4 w. Day: 19, 20, 21, 23, 25, 26, 27, 28	4 w.	19, 20, 21, 23, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 8, 10	4 w.	8, 10
Weight Loss	Weight Loss in 7 Days 1 w. Day: 5	1 w.	5
Weight Loss	Weight Loss in 21 Days 3 w. Day: 10	3 w.	10
Waist	Slim Waist in 28 Days 4 w. Day: 9, 10, 15, 18, 23, 24, 28	4 w.	9, 10, 15, 18, 23, 24, 28
Arms	Strong Arms in 28 Days 4 w. Day: 11, 15, 23	4 w.	11, 15, 23
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 9, 11, 15, 17, 19, 20, 21, 22, 23, 25, 28	4 w.	9, 11, 15, 17, 19, 20, 21, 22, 23, 25, 28
Arms	Strong Arms in 14 Days 2 w. Day: 10, 13	2 w.	10, 13
Depression	Overcoming Depression in 14 Days 2 w. Day: 8, 9, 14	2 w.	8, 9, 14
Abs	6-Pack in 14 Days 2 w. Day: 1, 3, 7, 10, 11, 14	2 w.	1, 3, 7, 10, 11, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 2, 3, 4, 6, 9, 10, 11, 13, 14	2 w.	2, 3, 4, 6, 9, 10, 11, 13, 14
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 3, 4, 5, 8, 9, 10, 11, 14	2 w.	3, 4, 5, 8, 9, 10, 11, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 3, 6, 7, 11, 12, 14	2 w.	3, 6, 7, 11, 12, 14
Split	Side split in 14 Days 2 w. Day: 2	2 w.	2
Back	Royal Posture in 14 Days 2 w. Day: 6, 7, 11, 12	2 w.	6, 7, 11, 12
Back	Healthy Spine in 14 Days 2 w. Day: 5, 6, 7, 13	2 w.	5, 6, 7, 13
Arms	Strong Arms in 7 Days 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Abs	6-Pack in 7 Days 1 w. Day: 2, 4, 6, 7	1 w.	2, 4, 6, 7
Stress	Anti-Stress in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6	1 w.	1, 2, 3, 4, 5, 6
Energy	Energy Wake Up in 14 Days 2 w. Day: 13	2 w.	13
Stress	Anti-Stress in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6	3 w.	1, 2, 3, 4, 5, 6
Depression	Overcoming Depression in 21 Days 3 w. Day: 15, 16, 21	3 w.	15, 16, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 20	3 w.	20
Back	Royal Posture in 21 Days 3 w. Day: 13, 14, 18, 19	3 w.	13, 14, 18, 19
Abs	6-Pack in 21 Days 3 w. Day: 2, 4, 6, 7, 8, 10, 14, 17, 18, 21	3 w.	2, 4, 6, 7, 8, 10, 14, 17, 18, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 10, 13, 14, 18, 19, 21	3 w.	10, 13, 14, 18, 19, 21
Waist	Slim Waist in 21 Days 3 w. Day: 4, 6, 9, 10, 11, 13, 16, 17, 18, 20, 21	3 w.	4, 6, 9, 10, 11, 13, 16, 17, 18, 20, 21
Arms	Strong Arms in 21 Days 3 w. Day: 2, 6, 7, 17, 20	3 w.	2, 6, 7, 17, 20
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 10, 11, 12, 15, 16, 17, 18, 21	3 w.	10, 11, 12, 15, 16, 17, 18, 21
Split	Side split in 21 Days 3 w. Day: 9	3 w.	9
Back	Healthy Spine in 21 Days 3 w. Day: 12, 13, 15, 20	3 w.	12, 13, 15, 20
Habits	Quit Smoking in 7 Days 1 w. Day: 5	1 w.	5
Habits	Quit Smoking in 14 Days 2 w. Day: 5	2 w.	5
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 2, 19, 20	3 w.	1, 2, 19, 20
Habits	Quit Smoking in 28 Days 4 w. Day: 13	4 w.	13
Habits	Stop Drinking in 14 Days 2 w. Day: 8, 13	2 w.	8, 13
Habits	Stop Drinking in 28 Days 4 w. Day: 8, 27	4 w.	8, 27
Energy	Static complex in 21 days 3 w. Day: 20	3 w.	20
Energy	Static complex in 28 days 4 w. Day: 15, 20, 25, 26	4 w.	15, 20, 25, 26
Stress	Release from anxiety in 14 days 2 w. Day: 4, 8	2 w.	4, 8
Back	Yoga for Scoliosis in 7 Days 1 w. Day: 7	1 w.	7
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 2, 7, 11	2 w.	2, 7, 11
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 10, 16	3 w.	10, 16
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 8, 14, 21, 24	4 w.	8, 14, 21, 24
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 27, 39, 62, 67, 69, 71, 83	12 w.	27, 39, 62, 67, 69, 71, 83
Split	Side split in 28 days 4 w. Day: 6, 18, 26	4 w.	6, 18, 26
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5, 20	3 w.	5, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 11	4 w.	11
Harmony	Inner Harmony in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Harmony	Inner Harmony in 14 Days 2 w. Day: 6	2 w.	6
Harmony	Inner Harmony in 21 Days 3 w. Day: 4, 8, 14, 21	3 w.	4, 8, 14, 21
Harmony	Inner Harmony in 28 Days 4 w. Day: 27	4 w.	27
Cardio	Healthy Heart in 14 Days 2 w. Day: 4	2 w.	4
Cardio	Healthy Heart in 21 Days 3 w. Day: 6, 16	3 w.	6, 16
Cardio	Healthy Heart in 28 Days 4 w. Day: 11	4 w.	11
Advanced	Yoga for Advanced in 7 days 1 w. Day: 6	1 w.	6
Advanced	Yoga for Advanced in 14 days 2 w. Day: 6, 7, 13	2 w.	6, 7, 13
Advanced	Yoga for Advanced in 21 days 3 w. Day: 8, 13, 18	3 w.	8, 13, 18
Advanced	Yoga for Advanced in 28 days 4 w. Day: 25	4 w.	25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 4, 15, 22, 25, 30	5 w.	4, 15, 22, 25, 30
After Pregnancy	Recovery After Childbirth in 7 Days 1 w. Day: 4	1 w.	4
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 20	3 w.	20
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 16	4 w.	16
Neck	Healthy Neck in 21 Days 3 w. Day: 4, 7	3 w.	4, 7
Weight Loss	Slim Body in 7 Days 1 w. Day: 7	1 w.	7
Weight Loss	Slim Body in 21 Days 3 w. Day: 12, 19	3 w.	12, 19
Weight Loss	Slim Body in 28 Days 4 w. Day: 3, 8, 20	4 w.	3, 8, 20
Breasts	Beautiful Chest in 7 Days 1 w. Day: 6	1 w.	6
Breasts	Beautiful Chest in 14 Days 2 w. Day: 5, 11	2 w.	5, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 9, 19	3 w.	9, 19
Breasts	Beautiful Chest in 28 Days 4 w. Day: 24	4 w.	24
Digestion	Healthy Digestion in 21 Days 3 w. Day: 13, 15	3 w.	13, 15
Digestion	Healthy Digestion in 28 Days 4 w. Day: 3, 11, 20, 25	4 w.	3, 11, 20, 25
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2	2 w.	2
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 3, 9	4 w.	3, 9

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Forearm Side Plank Pose Ardha vasishthasana

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Forearm Side Plank Pose Ardha vasishthasana

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Forearm Side Plank Pose : video with the correct technique of performing the asana

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