Forearm Side Plank Pose Ardha vasishthasana

2 min
56 score
8 kcal
Forearm Side Plank Pose
hourglass-icon 2 min
asana miniature
01:34
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

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.

Upload date:2024-04-18T20:17:29+03:00

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

1
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 52 times in 52 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 45 min
Energy 60 min
Energy 90 min
Depression 90 min
Sex 90 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion 45 min
Digestion 60 min
Digestion 90 min
Back 45 min
Back 60 min
Back 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 90 min
Aging 25 min
Aging 30 min
Aging 25 min
Aging 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 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Weight Loss 90 min
Depression 90 min
Back 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 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Forearm Side Plank Pose occurs 69 times in 69 challenges

Theme Title Duration Day
Flexibility 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 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 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 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 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 1 w. 5
Habits 2 w. 5
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 19, 20
3 w. 1, 2, 19, 20
Habits 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 3 w. 20
Energy
Static complex in 28 days 4 w.
Day: 15, 20, 25, 26
4 w. 15, 20, 25, 26
Stress 2 w. 4, 8
Back 1 w. 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 2, 7, 11
2 w. 2, 7, 11
Back 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 4 w. 11
Harmony
Inner Harmony in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Harmony 2 w. 6
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4, 8, 14, 21
3 w. 4, 8, 14, 21
Harmony 4 w. 27
Cardio 2 w. 4
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 16
3 w. 6, 16
Cardio 4 w. 11
Productivity 1 w. 6
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 6, 7, 13
2 w. 6, 7, 13
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 8, 13, 18
3 w. 8, 13, 18
Productivity 4 w. 25
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 4, 15, 22, 25, 30
5 w. 4, 15, 22, 25, 30
After Pregnancy 1 w. 4
After Pregnancy 3 w. 20
After Pregnancy 4 w. 16
Neck
Healthy Neck in 21 Days 3 w.
Day: 4, 7
3 w. 4, 7

Details of the exercise

Category
Plank Variations
Duration
2 minutes
Energy consumption
8 kcal

Reward

Flexibility
0
Stamina
18
Focus
8
Strength
16
Mobility
6
Balance
8

Popularity 116 out of 442

Often used
in ready-made lessons
52 lessons
Often used
in ready-made courses
69 challenges

Where can I meet

Lesson search
Challenges

Forearm Side Plank Pose occurs 52 times in 52 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 45 min
Energy 60 min
Energy 90 min
Depression 90 min
Sex 90 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Digestion 45 min
Digestion 60 min
Digestion 90 min
Back 45 min
Back 60 min
Back 90 min
Back 20 min
Back 25 min
Back 30 min
Back 45 min
Back 60 min
Back 90 min
Sports 90 min
Aging 25 min
Aging 30 min
Aging 25 min
Aging 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 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Weight Loss 90 min
Depression 90 min
Back 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 30 min
Energy 45 min
Energy 60 min
Energy 90 min

Forearm Side Plank Pose occurs 69 times in 69 challenges

Theme Title Duration Day
Flexibility 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 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 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 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 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 1 w. 5
Habits 2 w. 5
Habits
Quit Smoking in 21 Days 3 w.
Day: 1, 2, 19, 20
3 w. 1, 2, 19, 20
Habits 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 3 w. 20
Energy
Static complex in 28 days 4 w.
Day: 15, 20, 25, 26
4 w. 15, 20, 25, 26
Stress 2 w. 4, 8
Back 1 w. 7
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 2, 7, 11
2 w. 2, 7, 11
Back 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 4 w. 11
Harmony
Inner Harmony in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Harmony 2 w. 6
Harmony
Inner Harmony in 21 Days 3 w.
Day: 4, 8, 14, 21
3 w. 4, 8, 14, 21
Harmony 4 w. 27
Cardio 2 w. 4
Cardio
Healthy Heart in 21 Days 3 w.
Day: 6, 16
3 w. 6, 16
Cardio 4 w. 11
Productivity 1 w. 6
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 6, 7, 13
2 w. 6, 7, 13
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 8, 13, 18
3 w. 8, 13, 18
Productivity 4 w. 25
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 4, 15, 22, 25, 30
5 w. 4, 15, 22, 25, 30
After Pregnancy 1 w. 4
After Pregnancy 3 w. 20
After Pregnancy 4 w. 16
Neck
Healthy Neck in 21 Days 3 w.
Day: 4, 7
3 w. 4, 7
Урок 252 ( Forearm Side Plank Pose )

1 / 1 асан
asana
01:34
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00