{"id":196,"date":"2014-05-11T08:57:35","date_gmt":"2014-05-11T03:27:35","guid":{"rendered":"http:\/\/pranayoga.co.in\/asana\/?p=196"},"modified":"2017-05-09T12:46:25","modified_gmt":"2017-05-09T07:16:25","slug":"santolasana-high-plank-postures","status":"publish","type":"post","link":"https:\/\/pranayoga.co.in\/asana\/santolasana-high-plank-postures\/","title":{"rendered":"Santolasana- high plank postures"},"content":{"rendered":"<p><strong><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Variation 1:<\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Sit in <a title=\"Vajrasana\" href=\"http:\/\/pranayoga.co.in\/asana\/vajrasana-thunderbolt-posture-diamond-posture\/\">Vajrasana <\/a>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).<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Straighten the knee, move the shoulder forward and drop the hips until the body is straight. The arms should be vertical.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Hold the position for about 30 seconds breathing normally.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Lower your knees and come back to the table top posture and relax in shashank asana.<\/span><\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" class=\"aligncenter wp-image-2237\" src=\"http:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures.jpg\" alt=\"Santolasana-high-plank-postures\" srcset=\"https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures.jpg 600w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures-100x75.jpg 100w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\"><\/span><\/span><\/p>\n<p><strong><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Variation 2:<\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">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.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">The outer-side of the left foot should be firm on the floor with the right foot resting on top of it.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">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)<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Balance in this position trying to keep the body straight and hold up to 30 seconds breathing normally.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Roll back to the initial position and repeat the movement to the left side.<\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Variation 3:<\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Assuming the final position in Variation 1, focus the eves on a point in front of the body.\u00a0<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Shift the weight to the right arm and raise the left arm to place it on the lower back.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Hold for up to 30 seconds and repeat on the other side.<\/span><\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"451\" class=\"aligncenter wp-image-2238\" src=\"http:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures-variation.jpg\" alt=\"Santolasana-high-plank-postures-variation\" srcset=\"https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures-variation.jpg 600w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures-variation-300x226.jpg 300w, https:\/\/pranayoga.co.in\/asana\/wp-content\/uploads\/Santolasana-high-plank-postures-variation-100x75.jpg 100w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\"><\/span><\/span><\/p>\n<p><strong><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Benefits:<\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Strengthens the lower back, core muscles, shoulder, thigh, arms and spine.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">The side plank variation strengthens the obliques.<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Improves the concentration.<\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Contraindications:<\/span><\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Heart condition, high blood pressure and hernia<\/span><\/span><\/li>\n<li><span style=\"font-size: 16px;\"><span style=\"font-family: georgia,serif;\">Injury in the arm, back or shoulders.<\/span><\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Variation 1: 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&hellip;&nbsp;<a href=\"https:\/\/pranayoga.co.in\/asana\/santolasana-high-plank-postures\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">Santolasana- high plank postures<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":2238,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[138,140,146],"tags":[99,101,97,100,98],"class_list":["post-196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-yoga-postures","category-arm-balancing","category-core-strengthening","tag-high-plank-posture","tag-one-handed-plank-posture","tag-santolasana","tag-side-plank-posture","tag-yoga-plank-posture"],"_links":{"self":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/comments?post=196"}],"version-history":[{"count":10,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/196\/revisions"}],"predecessor-version":[{"id":2239,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/posts\/196\/revisions\/2239"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/media\/2238"}],"wp:attachment":[{"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/media?parent=196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/categories?post=196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pranayoga.co.in\/asana\/wp-json\/wp\/v2\/tags?post=196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}