Arm BalanceAdvanced
Side Plank Step Through
Vasisthasana Step Through
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About This Pose
Side Plank Step Through is a dynamic movement that threads the top leg under and through the body while maintaining side plank. This flowing variation builds coordination, core strength, and mobility simultaneously. It's commonly used in creative vinyasa sequences to add movement variety and challenge.
Step-by-Step Instructions
- 1
Begin in Side Plank position
- 2
Lift the top leg slightly
- 3
Thread the top leg under your body
- 4
Rotate the torso as the leg moves through
- 5
Return to starting position
- 6
Repeat 5-8 times with control
- 7
Switch sides
Alignment Cues
- Move slowly with control
- Keep the supporting arm stable
- Breathe with the movement
- Engage the core throughout
Benefits
- Builds coordination
- Dynamic core work
- Adds movement variety
- Challenges mobility
- Creative flow option
- Full body engagement
Modifications
- Keep the movement smaller
- Lower bottom knee for support
Variations
- Hold at the threaded position
Cautions & Contraindications
Cautions
- Avoid rushing the movement
- Maintain shoulder stability
Avoid this pose if you have:
- Shoulder injury
- Hip pain
Quick Facts
Primary Focus
full bodySecondary Focus
corehips
Suggested Hold
30 seconds
Tags
side plankflowmobilitydynamic
Equipment
yoga mat
