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Side Plank Pose 1 Vasishthasana

3 min
64 score
10 kcal
Side Plank Pose 1
hourglass-icon 3 min
asana miniature
02:54
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

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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.

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 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 43 times in 43 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
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
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
Productivity
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

Side Plank Pose 1 occurs 69 times in 69 challenges

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
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 9
2 w. 9
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 4, 8
3 w. 4, 8
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 11, 16
4 w. 11, 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 12
5 w. 12

Details of the exercise

Category
Plank Variations
Duration
3 minutes
Energy consumption
10 kcal

Reward

Flexibility
6
Stamina
14
Focus
8
Strength
16
Mobility
8
Balance
12

Popularity 120 out of 444

Rarely used
in ready-made lessons
43 lessons
Often used
in ready-made courses
69 challenges

Where can I meet

Lesson search
Challenges

Side Plank Pose 1 occurs 43 times in 43 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
Arms
Strong Arms 45 min
45 min
Arms
Strong Arms 60 min
60 min
Arms
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
Productivity
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

Side Plank Pose 1 occurs 69 times in 69 challenges

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
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 9
2 w. 9
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 4, 8
3 w. 4, 8
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 11, 16
4 w. 11, 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 12
5 w. 12
Урок 43 ( Side Plank Pose 1 )

1 / 1 асан
asana
02:54
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

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

Information about asana
Technique of execution

Side Plank Pose 1 : video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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