Side Plank Pose 1 Vasishthasana

: 3 min

: 64 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 wrists
Strengthens the shoulder blades
Tones the entire body
Reduces fat deposits around the waist
Strengthens the core
Tones the abdominal muscles

Contraindications

Pregnancy

Menstruation

High blood pressure

Technique of execution

Come up into a kneeling position. Place your right hand on the floor. Keep your palm under your shoulder. Press the outside of your right foot into the floor, and place your left foot on top. Keep your legs straight. Raise your left hand. Breathe evenly. Press your right palm and feet into the floor. Try to form a single line with your body. Push your pelvis up. Then bring your left hand and knees back down to the floor. Return to diamond pose. Repeat on the other side. Place your left hand on the floor. Keep your palm under your shoulder. Press the outside of your left foot into the floor, and bring your right foot on top. Keep your legs straight. Raise your right hand. Breathe evenly. Press your left palm flat into the floor. Try to form a single line with your body. Then bring your right hand and knees back down to the floor. Return to diamond pose.

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

If you unable to hold the pose, bring your knee to the floor to get support and reduce loading.

Where can I meet

Lesson search

Challenges

Side Plank Pose 1 occurs 49 times in ready-made lessons

Theme	Title	Time
Strength	Power Body 20 min	20 min
Strength	Power Body 25 min	25 min
Strength	Power Body 30 min	30 min
Strength	Power Body 45 min	45 min
Strength	Power Body 60 min	60 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Waist	Slim Waist 10 min	10 min
Waist	Slim Waist 15 min	15 min
Waist	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Waist	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Sex	Feminine Power 25 min	25 min
Sex	Feminine Power 30 min	30 min
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Abs	6-Pack 90 min	90 min
Back	Posture Correction 15 min	15 min
Back	Posture Correction 20 min	20 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Liver	Quit Drinking 25 min	25 min
Liver	Quit Drinking 60 min	60 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 45 min	45 min
Habits	Quit Smoking 90 min	90 min
Energy	Static Complex 45 min	45 min
Kidneys	Swelling removal 90 min	90 min
Advanced	Yoga for Advanced 90 min	90 min
Weight Loss	Fit Body 15 min	15 min
Weight Loss	Fit Body 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Balance	Balance Development 60 min	60 min
Back	Yoga for Hyperlordosis 25 min	25 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

Side Plank Pose 1 occurs 76 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 13, 14, 15, 17	4 w.	13, 14, 15, 17
Weight Loss	Weight Loss in 28 Days 4 w. Day: 8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28	4 w.	8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 5, 9, 10, 11, 16, 17, 28	4 w.	4, 5, 9, 10, 11, 16, 17, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 3, 8, 10, 15, 19, 20	4 w.	3, 8, 10, 15, 19, 20
Flexibility	Yoga Start in 21 Days 3 w. Day: 9, 19, 20	3 w.	9, 19, 20
Balance	Improve Your Balance in 28 Days 4 w. Day: 10, 15, 16, 23	4 w.	10, 15, 16, 23
Abs	6-Pack in 28 Days 4 w. Day: 7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28	4 w.	7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28
Weight Loss	Weight Loss in 14 Days 2 w. Day: 14	2 w.	14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 14, 15, 18, 21	3 w.	14, 15, 18, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 20	4 w.	20
Waist	Slim Waist in 28 Days 4 w. Day: 5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26	4 w.	5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26
Arms	Strong Arms in 28 Days 4 w. Day: 4, 5, 8, 10, 13, 17, 28	4 w.	4, 5, 8, 10, 13, 17, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 16, 27	4 w.	16, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 26	4 w.	26
Arms	Strong Arms in 14 Days 2 w. Day: 10, 14	2 w.	10, 14
Abs	6-Pack in 14 Days 2 w. Day: 4, 14	2 w.	4, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 2, 6, 9	2 w.	1, 2, 6, 9
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 8, 13	2 w.	8, 13
Energy	Cheerful Morning in 14 Days 2 w. Day: 12, 13	2 w.	12, 13
Split	Side split in 14 Days 2 w. Day: 1	2 w.	1
Back	Healthy Spine in 14 Days 2 w. Day: 8, 14	2 w.	8, 14
Arms	Strong Arms in 7 Days 1 w. Day: 4	1 w.	4
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Abs	6-Pack in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Stress	Anti-Stress in 7 Days 1 w. Day: 7	1 w.	7
Energy	Energy Wake Up in 14 Days 2 w. Day: 14	2 w.	14
Balance	Improve Your Balance in 14 Days 2 w. Day: 5, 9, 10, 13	2 w.	5, 9, 10, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 6	2 w.	6
Stress	Anti-Stress in 21 Days 3 w. Day: 7	3 w.	7
Energy	Energy Wake Up in 7 Days 3 w. Day: 21	3 w.	21
Balance	Improve Your Balance in 21 Days 3 w. Day: 12, 16, 17, 20	3 w.	12, 16, 17, 20
Abs	6-Pack in 21 Days 3 w. Day: 3, 5, 11, 21	3 w.	3, 5, 11, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Waist	Slim Waist in 21 Days 3 w. Day: 1, 2, 7, 8, 9, 13, 16	3 w.	1, 2, 7, 8, 9, 13, 16
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 13	3 w.	13
Arms	Strong Arms in 21 Days 3 w. Day: 4, 17, 21	3 w.	4, 17, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 15, 20	3 w.	15, 20
Split	Side split in 21 Days 3 w. Day: 8	3 w.	8
Back	Healthy Spine in 21 Days 3 w. Day: 14, 21	3 w.	14, 21
Habits	Quit Smoking in 7 Days 1 w. Day: 5	1 w.	5
Habits	Quit Smoking in 14 Days 2 w. Day: 8, 11	2 w.	8, 11
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 3, 19	3 w.	1, 3, 19
Habits	Quit Smoking in 28 Days 4 w. Day: 5, 13, 23, 24	4 w.	5, 13, 23, 24
Habits	Stop Drinking in 7 Days 1 w. Day: 3	1 w.	3
Habits	Stop Drinking in 14 Days 2 w. Day: 4, 5, 6, 7, 14	2 w.	4, 5, 6, 7, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 16	3 w.	16
Habits	Stop Drinking in 28 Days 4 w. Day: 10, 12, 13	4 w.	10, 12, 13
Energy	Static complex in 7 days 1 w. Day: 3	1 w.	3
Energy	Static complex in 14 days 2 w. Day: 1, 9	2 w.	1, 9
Energy	Static complex in 21 days 3 w. Day: 5, 12, 18	3 w.	5, 12, 18
Energy	Static complex in 28 days 4 w. Day: 12, 17	4 w.	12, 17
Stress	Release from anxiety in 21 days 3 w. Day: 2	3 w.	2
Stress	Release from anxiety in 28 days 4 w. Day: 10	4 w.	10
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 9, 12	2 w.	9, 12
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 8, 17, 21	3 w.	8, 17, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 2, 24	4 w.	2, 24
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 11, 45, 78	12 w.	11, 45, 78
Split	Side split in 35 days 5 w. Day: 6, 12	5 w.	6, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 9, 19	3 w.	9, 19
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 20, 23, 27	4 w.	20, 23, 27
Harmony	Inner Harmony in 14 Days 2 w. Day: 3, 13	2 w.	3, 13
Harmony	Inner Harmony in 28 Days 4 w. Day: 11, 20	4 w.	11, 20
Cardio	Healthy Heart in 7 Days 1 w. Day: 3	1 w.	3
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 13	4 w.	3, 13
Advanced	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 8	3 w.	4, 8
Advanced	Yoga for Advanced in 28 days 4 w. Day: 11, 16	4 w.	11, 16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12	5 w.	12
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 5	2 w.	5
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 9, 19, 24	4 w.	9, 19, 24
Weight Loss	Slim Body in 14 Days 2 w. Day: 1	2 w.	1
Weight Loss	Slim Body in 21 Days 3 w. Day: 8	3 w.	8
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 23, 25	4 w.	6, 23, 25
Breasts	Beautiful Chest in 14 Days 2 w. Day: 10	2 w.	10
Breasts	Beautiful Chest in 28 Days 4 w. Day: 27	4 w.	27

Details of the exercise

Where can I meet

Lesson search

Challenges

Side Plank Pose 1 occurs 49 times in ready-made lessons

Lesson	Duration
Power Body	20 min
Power Body	25 min
Power Body	30 min
Power Body	45 min
Power Body	60 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Slim Waist	10 min
Slim Waist	15 min
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Anti-Stress	60 min
Anti-Stress	90 min
Feminine Power	25 min
Feminine Power	30 min
Feminine Power	45 min
Feminine Power	60 min
Feminine Power	90 min
6-Pack	90 min
Posture Correction	15 min
Posture Correction	20 min
Posture Correction	25 min
Posture Correction	30 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Weight Loss II	90 min
Quit Drinking	25 min
Quit Drinking	60 min
Quit Drinking	90 min
Quit Smoking	45 min
Quit Smoking	90 min
Static Complex	45 min
Swelling removal	90 min
Yoga for Advanced	90 min
Fit Body	15 min
Fit Body	45 min
Inner Harmony	60 min
Balance Development	60 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min

Side Plank Pose 1 occurs 76 times in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 13, 14, 15, 17	4 w.	13, 14, 15, 17
Weight Loss	Weight Loss in 28 Days 4 w. Day: 8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28	4 w.	8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 5, 9, 10, 11, 16, 17, 28	4 w.	4, 5, 9, 10, 11, 16, 17, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 3, 8, 10, 15, 19, 20	4 w.	3, 8, 10, 15, 19, 20
Flexibility	Yoga Start in 21 Days 3 w. Day: 9, 19, 20	3 w.	9, 19, 20
Balance	Improve Your Balance in 28 Days 4 w. Day: 10, 15, 16, 23	4 w.	10, 15, 16, 23
Abs	6-Pack in 28 Days 4 w. Day: 7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28	4 w.	7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28
Weight Loss	Weight Loss in 14 Days 2 w. Day: 14	2 w.	14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 4, 6	1 w.	4, 6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 14, 15, 18, 21	3 w.	14, 15, 18, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 20	4 w.	20
Waist	Slim Waist in 28 Days 4 w. Day: 5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26	4 w.	5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26
Arms	Strong Arms in 28 Days 4 w. Day: 4, 5, 8, 10, 13, 17, 28	4 w.	4, 5, 8, 10, 13, 17, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 16, 27	4 w.	16, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 26	4 w.	26
Arms	Strong Arms in 14 Days 2 w. Day: 10, 14	2 w.	10, 14
Abs	6-Pack in 14 Days 2 w. Day: 4, 14	2 w.	4, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 2, 6, 9	2 w.	1, 2, 6, 9
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 8, 13	2 w.	8, 13
Energy	Cheerful Morning in 14 Days 2 w. Day: 12, 13	2 w.	12, 13
Split	Side split in 14 Days 2 w. Day: 1	2 w.	1
Back	Healthy Spine in 14 Days 2 w. Day: 8, 14	2 w.	8, 14
Arms	Strong Arms in 7 Days 1 w. Day: 4	1 w.	4
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Abs	6-Pack in 7 Days 1 w. Day: 3, 5	1 w.	3, 5
Stress	Anti-Stress in 7 Days 1 w. Day: 7	1 w.	7
Energy	Energy Wake Up in 14 Days 2 w. Day: 14	2 w.	14
Balance	Improve Your Balance in 14 Days 2 w. Day: 5, 9, 10, 13	2 w.	5, 9, 10, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 6	2 w.	6
Stress	Anti-Stress in 21 Days 3 w. Day: 7	3 w.	7
Energy	Energy Wake Up in 7 Days 3 w. Day: 21	3 w.	21
Balance	Improve Your Balance in 21 Days 3 w. Day: 12, 16, 17, 20	3 w.	12, 16, 17, 20
Abs	6-Pack in 21 Days 3 w. Day: 3, 5, 11, 21	3 w.	3, 5, 11, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 19, 20	3 w.	19, 20
Waist	Slim Waist in 21 Days 3 w. Day: 1, 2, 7, 8, 9, 13, 16	3 w.	1, 2, 7, 8, 9, 13, 16
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 13	3 w.	13
Arms	Strong Arms in 21 Days 3 w. Day: 4, 17, 21	3 w.	4, 17, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 15, 20	3 w.	15, 20
Split	Side split in 21 Days 3 w. Day: 8	3 w.	8
Back	Healthy Spine in 21 Days 3 w. Day: 14, 21	3 w.	14, 21
Habits	Quit Smoking in 7 Days 1 w. Day: 5	1 w.	5
Habits	Quit Smoking in 14 Days 2 w. Day: 8, 11	2 w.	8, 11
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 3, 19	3 w.	1, 3, 19
Habits	Quit Smoking in 28 Days 4 w. Day: 5, 13, 23, 24	4 w.	5, 13, 23, 24
Habits	Stop Drinking in 7 Days 1 w. Day: 3	1 w.	3
Habits	Stop Drinking in 14 Days 2 w. Day: 4, 5, 6, 7, 14	2 w.	4, 5, 6, 7, 14
Habits	Stop Drinking in 21 Days 3 w. Day: 16	3 w.	16
Habits	Stop Drinking in 28 Days 4 w. Day: 10, 12, 13	4 w.	10, 12, 13
Energy	Static complex in 7 days 1 w. Day: 3	1 w.	3
Energy	Static complex in 14 days 2 w. Day: 1, 9	2 w.	1, 9
Energy	Static complex in 21 days 3 w. Day: 5, 12, 18	3 w.	5, 12, 18
Energy	Static complex in 28 days 4 w. Day: 12, 17	4 w.	12, 17
Stress	Release from anxiety in 21 days 3 w. Day: 2	3 w.	2
Stress	Release from anxiety in 28 days 4 w. Day: 10	4 w.	10
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 9, 12	2 w.	9, 12
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 8, 17, 21	3 w.	8, 17, 21
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 2, 24	4 w.	2, 24
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 11, 45, 78	12 w.	11, 45, 78
Split	Side split in 35 days 5 w. Day: 6, 12	5 w.	6, 12
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 9, 19	3 w.	9, 19
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 20, 23, 27	4 w.	20, 23, 27
Harmony	Inner Harmony in 14 Days 2 w. Day: 3, 13	2 w.	3, 13
Harmony	Inner Harmony in 28 Days 4 w. Day: 11, 20	4 w.	11, 20
Cardio	Healthy Heart in 7 Days 1 w. Day: 3	1 w.	3
Cardio	Healthy Heart in 28 Days 4 w. Day: 3, 13	4 w.	3, 13
Advanced	Yoga for Advanced in 14 days 2 w. Day: 9	2 w.	9
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 8	3 w.	4, 8
Advanced	Yoga for Advanced in 28 days 4 w. Day: 11, 16	4 w.	11, 16
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12	5 w.	12
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 5	2 w.	5
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 9, 19, 24	4 w.	9, 19, 24
Weight Loss	Slim Body in 14 Days 2 w. Day: 1	2 w.	1
Weight Loss	Slim Body in 21 Days 3 w. Day: 8	3 w.	8
Weight Loss	Slim Body in 28 Days 4 w. Day: 6, 23, 25	4 w.	6, 23, 25
Breasts	Beautiful Chest in 14 Days 2 w. Day: 10	2 w.	10
Breasts	Beautiful Chest in 28 Days 4 w. Day: 27	4 w.	27

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Side Plank Pose 1 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

My subscription

Thank you!

Congratulations!

Side Plank Pose 1 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

Все уроки в мобильном приложении

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Side Plank Pose 1 : video with the correct technique of performing the asana

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в мобильном приложении