Sit in Vajrasana and come to a table top posture from there (hands and knee on the ground, shoulder width apart, body parallel to the ground, arms and thigh perpendicular to the ground).
Straighten the knee, move the shoulder forward and drop the hips until the body is straight. The arms should be vertical.
Hold the position for about 30 seconds breathing normally.
Lower your knees and come back to the table top posture and relax in shashank asana.
From the final position mentioned above, slowly raise the left arm, keeping the body straight, and roll onto the right side so that the chest faces forward.
The outer-side of the left foot should be firm on the floor with the right foot resting on top of it.
Rest the left hand along the trunk and thigh (you can also straighten the left arm keeping it perpendicular to the ground, it will be a little more difficult)
Balance in this position trying to keep the body straight and hold up to 30 seconds breathing normally.
Roll back to the initial position and repeat the movement to the left side.
Assuming the final position in Variation 1, focus the eves on a point in front of the body.
Shift the weight to the right arm and raise the left arm to place it on the lower back.
Hold for up to 30 seconds and repeat on the other side.
Strengthens the lower back, core muscles, shoulder, thigh, arms and spine.
The side plank variation strengthens the obliques.
Improves the concentration.
Heart condition, high blood pressure and hernia
Injury in the arm, back or shoulders.
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