- 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.