Yoga for Down There Artwork
Season 1 - Episode 10

Side Plank Variations

15 min - Practice


We build strength with variations of side planks at the wall.
What You'll Need: Mat, Wall

About This Video

Nov 27, 2018
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Thank you Shannon for this excellent, well-paced demo of side plank variations, most of which are new to me! Are there any precautions or contraindications for these variations? I am wondering about post-partum/diastasis or other pelvic floor problems. Thank you! p.s. To Yoga Anytime: It might be helpful in the description to explain why someone might want to do a variation on side plank, especially when there are pelvic floor issues.
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Hi Kathleen and thanks for practicing with me. I love modifying side plank. The one thing I would caution is any version of the pose that feels like you can't continuously breathe in or feel comfortable in. Also, if you check out the video on Diastasis -- you will hear how important it is to not see doming or reverse doming at the linea alba. Sometimes that happens in side plank, so that is something to watch for and modify if it is occurring. In terms of pelvic health issues, there would be cautions with pelvic organ prolapse. If a student has pelvic organ prolapse I like them to work with a pelvic floor physio to know if there is any 'bearing down' pressure happening in specific movements. I hope this is helpful.
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Thanks Shannon, this info is very helpful. I am grateful to you & YogaAnytime for offering this series. Such important information in an accessible format - excellent for both yoga students & teachers!
You are welcome Kathleen. Feel free to reach out if you have any other questions. It was an amazing experience to work with the crew at Yoga Anytime. They really embody yoga in the work that they do and the content they create.
Thank you. Can I ask would the first variation at the wall be ok for prenatal? Perhaps early pregnancy? Before weight of baby becomes heavy?

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