Supported Side Plank Pose, or Salamba Vasisthasana in Sanskrit, is a modified version of Side Plank Pose. With the top leg bent and foot flat on the floor, the pose is more accessible to those who find it difficult to balance with the feet stacked. This variation still strengthens the legs, core and arms.
Salamba vasisthasana strengthens the entire working side of the body, the foot on the ground acts as training wheels that allow you to focus on the alignment and the very tricky balancing aspect of the pose.
Benefits and Contraindications
Builds core strength
Relieves stress and improves concentration
Lengthens the spine
Strengthens the legs, arms, shoulders, and wrists
Stretches the wrists
Carpal tunnel syndrome
Elbow, shoulder, or wrist injury
Photo poses in different angles
Frequently Asked Questions
The frequency of your Side Plank pose practice will depend on your individual needs and goals, as well as your level of experience and comfort with the pose. It can be incorporated into a daily or weekly yoga practice, or used as a warm-up or cool-down for other physical activities. It’s important to listen to your body and practice in a way that feels safe and sustainable for you.
Side Plank pose can help strengthen and tone the muscles of the core, arms, and legs, which can contribute to an overall increase in muscle mass and a higher metabolic rate. However, it is not a targeted exercise for burning fat, as spot reduction is not possible. In order to lose fat, a combination of regular exercise, a healthy diet, and overall calorie deficit is necessary. Side Plank pose can be a helpful addition to a well-rounded fitness routine, but it should not be relied upon as the sole method of burning fat.
- Side Plank Pose
- Side Plank with Knee Tuck
- Side Plank with Leg Lift
- Side Plank with Arm Reach
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