Modified Phalakasana (Forearm Plank hip dips)
The plank hip dips is a modified version of the elbow plank with an additional hip rotation, that further engages your core.

Benefits:

Strengthens your abs, obliques and lower back.
Helps to trim down your waist.
Enhances the flexibility of your spine.
Help improve your balance, stability and posture.

Contraindications and Cautions
:
Person with serious neck and shoulder injuries should avoid this pose

Modified Vasisthasana (side plank switch)

Benefits
:
Strengthens the arms, belly, and legs

Stretches and strengthens the wrists

Improves sense of balance

Contraindications and Cautions

Person with serious wrist, elbow, or shoulder injuries should avoid this pose.

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