Intermediate
Side Plank
(Vasisthasana)
Benefits:
Physical: Strengthens wrist, abs, and legs
Emotional: Balancing, centering
Rx for: Scattered mind
1. Begin in Plank.
2. Lower left knee to the floor.
3. Turn right foot to the right, place sole of the foot on the floor.
4. Sweep right arm to the ceiling.
5. Look up at right hand.
6. Raise hips, place left foot directly behind right foot, balancing on the outside of the left foot. Body is held up by left arm on floor.
7. Stack right leg on top of left leg, soles of feet and thighs press together.
Form tip: Keep hips lifted, do not let them droop toward the floor.
The following instructions are a more advanced variation:
8. Bend right knee, grab right big toe with the right fingers.
9. Straighten right leg and right arm to the ceiling.
10. Release right leg from right hand.
11. Raise right arm toward the ceiling.
12. Lower right leg, stack it on top of left leg.
13. Step right foot in front of left foot, place sole of the right foot on the floor.
14. Bend the left knee, lower it to the ground.
15. Sweep the right arm down to the front of the mat.
16. Lift hips, step left leg back into Plank.
Repeat on other side, balancing body on right arm.
Comments
04 Jan 2008, 14:04
04 Jan 2008, 15:20
Yea, this one's a toughie! We've got a great modification that'll help you get to the full pose- you should give it a shot! Instead of stacking both feet on top of one another, take your top foot and put it flat on the floor in front of your supporting leg. That'll give you more support and you'll still get the pose's benefits!