Side Plank Variations

VASHISTASANA • MODIFICATIONS • TUTORIAL

SIDE PLANK

Extended Side plank variations

 [Click Below to listen to the Audio Version of “Extended Side Plank”]

There are definitely more ways than one to access a yoga posture. Not only that, but Matt is explicit about technique in order to unlock access. In an all-encompassing pose like Extended Side Plank—Vashistasana—there is a lot going on all at once. There are so many things that need to be digested when breaking it down. Even though this posture may be a physically challenging one, Matt breaks down how you can approach it both physically and intellectually. He shows you specifically what muscles to activate and what parts of the body to articulate. Extended Side Angle is one of those postures that recruits and demands so much of your effort and attention.   

When exploring the various entry points and different ways to execute the posture, it’s important to pay attention to the specifics of each variation. Matt outlines 2 variations in today’s tutorial. You’ll explore Extended Side Plank by utilizing a wall and another variation with a strap.

Within these explorations, you’ll see just how much body awareness is involved and how connected you need to be to your anatomy. Much more than just knowing your muscles and bones, it’s about understanding how to move and articulate each part of your body.

    12 Online Yoga classes to Learn Anatomy

    ANATOMY IN MOTION

    APRIL 2022 Immersion

    • Embody anatomy
    • Learn key muscles, bones, and joints
    • Visualize your movements internally
    • Improve proprioception
    • Sensation-based practices
    • Unlock and strengthen major muscle groups
    • Active, passive, and isometric stretching
    • Improve mobility and stability
    • Get VERY geeky

    $168.00

     

    The Actions for Extended Side Plank, Variation at the Wall

    As always, it’s imperative to start your awareness from the ground up.

    Step 1 – Matt explains that the gripping of your hand into the mat activates the flexors of your wrist. This is important because now you are utilizing technique to activate strength and set a solid base for the posture.

    Step 2 – Next, we have spinal extension as a result of the shoulder blade moving into the spine. Matt emphasizes how necessary these actions are so that the rest of the posture can actually be expressed.

    Step 3 – This step is really connected to Step 2, as it’s important to take the steps of lifting your shoulder up, back, and around. We also see this in Matt’s Shoulder Alignment Tutorial for Wild Thing.

    Step 4 – Move your pelvis and weight in towards the wall.

    Step 5 – You can then bend your knee and bring your foot onto the wall.

    Step 6 – This step can take you to another level.
    Grab your knee and pull it in as tightly towards the chest as possible. If this is the final step in the journey at this time for you, Matt explains that the only thing missing is the extension of the leg, removing the quadricep engagement.

    How does this differ from the next variation?

    The Actions for Extended Side Plank, Variation with a Strap

    This one might actually be a bit more challenging, as the actions for entry are slightly different. You’ll see how Matt turns his body open before actually going into the backbend.

    Step 1 – Strap goes around your foot. 

    Step 2 – Come into Side Plank with kickstand.

    Step 3 – Lift your hips up and pull your knee into your chest as you turn 

    *Here he highlights the difference between the experience of this variation and of choosing to kick your leg out first and then kicking it upwards, which may make the hips feel too heavy.

    Step 4 – Once you have completed Step 3, the turn is done with a bent knee, with an option to now extend your leg fully.

    This order of entry may be far more accessible.

    Matt describes Extended Side Plank as the “full spectrum of body awareness.” This is evident from the actions that are taken in these variations.  

    Anatomy and actions involved:

    • strengthening of the wrists
    • rotator cuff muscles engaged due to the external rotation of the upper arm bone
    • depression and retraction of the scapula to mobilize the spine (bowing of the spine)
    • eversion of the ankle 
    • gluteus muscles engaged to press the feet down and get the hips lifted
    • extension of the knee joint to activate quadriceps

    There is the evidence of just how much focus, attention, and awareness is involved.

    Learn how to MASTER actions and awareness like this, not to mention the sharpening of your knowledge with anatomy, in Matt’s current immersion:

    Anatomy In Motion

    See you on the mat!

    Online yoga to improve mobility

    MOBILITY

    ONLINE YOGA IMMERSION

    • Key techniques to increase flexibility
    • Strength development for mobility and range of motion
    • Learn postures: Hanumanasana (Splits), Extended Side Plank
    • Active and passive mobility for shoulders, hips, and spine
    • Improve spinal twists, heart openers, shoulder openers, and hip openers
    • Find greater ease in seated postures
    • Improve mobility and posture off the mat
    • When and how to do active, passive, and isometric stretching

    $148.00

    MORE INFORMATION

    0 Comments

    Submit a Comment

    12 Online Yoga classes to Learn Anatomy

    ANATOMY IN MOTION

    APRIL 2022 Immersion

    • Embody anatomy
    • Learn key muscles, bones, and joints
    • Visualize your movements internally
    • Improve proprioception
    • Sensation-based practices
    • Unlock and strengthen major muscle groups
    • Active, passive, and isometric stretching
    • Improve mobility and stability
    • Get VERY geeky

    $168.00

     

    Continue Learning

    Tripod Headstand To Crow Pose

    Tripod Headstand To Crow Pose

    Tripod Headstand to Crow for Controlled AccessinversionsTRIPOD HEADSTAND TO CROW POSE When exploring an inversion like Tripod Headstand, the shoulder muscles become part of the primary focus. Tripod Headstand on its own can be challenging enough, but adding a...

    read more
    Shoulder Connections

    Shoulder Connections

    Shoulder Connections 3 Postures for Increased Mobilityshoulder stabilitySHOULDER CONNECTIONS To increase mobility in our shoulders, we must first understand how they move, so we become more connected with their function and how they inform a variety of yoga postures....

    read more
    Deep Dive Into Chaturanga

    Deep Dive Into Chaturanga

    Deep Dive Into Chaturanga Shoulder Action Controversyshoulder stabilityDEEP DIVE INTO CHATURANGA Earlier this week, Matt posted a video on his Instagram page highlighting the shoulder blade movement that takes place in Chaturanga—moving from protraction to retraction....

    read more
    Strengthen Your “Shelf” For Mayurasana

    Strengthen Your “Shelf” For Mayurasana

    Strengthen Your "Shelf" for Mayurasana How to Prepare for This Unique Arm BalanceDELTOIDSSTRENGTHEN YOUR "SHELF" FOR MAYURASANA Let’s note that muscle groups do not work in isolation: The activation of accessory muscles, although not necessarily the focal point, are...

    read more
    What Are The Tilts Of The Scapula?

    What Are The Tilts Of The Scapula?

    What Are the Tilts of the Scapulae? 4 Postures to Help You Lock Into These Shoulder ActionsSHOULDER ROTATIONWHAT ARE THE TILTS OF THE SCAPULAE? When we first dive into studying anatomy, it’s all about the basics. Once the foundation is laid, it becomes easier to...

    read more
    Awaken Your Rotator Cuff Muscles

    Awaken Your Rotator Cuff Muscles

    Awaken Your Rotator Cuff Muscles 6 Exercises for a More Stable Side PlankBELIEFAWAKEN YOUR ROTATOR CUFF MUSCLES The rotator cuff muscles carry a great deal of responsibility. When healthy and strong, they help to keep the head of the humerus inside of the glenoid...

    read more

    THE FREE TECHNIQUE PACK

    When You Subscribe, You Will Get Instant Access to

    • the Technique Pack: 15 yoga pose breakdowns
    • exclusive online course discounts
    • exclusive blogs and videos
    • This field is for validation purposes and should be left unchanged.

    Thank you! check your email for your free training and be sure to put matt@theyogimatt.com in your VIP or drag emails from me from your spam or "promotions" folder to your Inbox folder. This is where you will receive your FREE videos!

    Pin It on Pinterest

    Share This!

    Hey. thank you for reading. If this is helpful please share it!

    Shares