7) Dolphin Plank Pose
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| Targets: | Arms, core, and spine. |
| Level: | Intermediate |
Dolphin Plank Pose | is a variation of the plank pose. The pose is a plank, which is balanced on the forearms. This pose targets the upper back and upper arms more specifically than the basic plank. It is also one of the best poses for sculpting abdominal muscles. |
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- Get into the push-up position, with your shoulder blades pressed back, torso tightened, abs tight, legs locked in a straight line and tailbone pressed towards the floor.
- Bend your elbows and lower yourself to your forearms. Lift your head and look straight ahead.
- Hold the pose for 30-45 seconds, and then raise yourself to the plank.
- To deepen the pose, you can alternate it with Dolphin Pose. Advanced Yogis can follow it with Salabhasana.
8) Vasisthasana
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| Targets: | Arms, abs, legs, and shoulders. |
| Level: | Intermediate/Advanced |
Vasisthasana | is also known as Side Plank Pose. It is amazing for building arm muscles and abdominal muscles. It comes under the arm balance poses. It is basically a balance on one-arm. The pose has stages, which transform it from intermediate level to advance. |
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- Get into the Plank Pose. Abs tight, tummy sucked in, tush towards the floor, shoulder blades pressed back, torso tight, legs and arms locked, and the body in a straight line.
- Shift your weight onto your left side.
- Slowly lift your right arm from the floor and push your body upwards, balancing on your left side.
- Put your right ankle over your left ankle.
- If your balance is not good, you can keep your right hand on your right hip. If it is good, raise your right arm in a straight line to the left, and perpendicular to the ground.
- Hold the pose for 30-45 seconds. Then do it for the other side.
- Advanced Version – Lift your right leg straight and perpendicular to the ground.
