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Side Plank Pose
Also Known as Vasisthasana
About the pose
This is an arm balance type of asana. It is easy to perform.
Benefits of Side Plank pose / Vasisthasana
* It helps improve your sense of balance.
* It improves the strength of your legs, belly and arms.
* It also helps in stretching and strengthening your wrists.
* If you go on to attempt the full version, then it stretches the backs of your legs too.
How to do Side Plank Pose or Vasisthasana?
Step 1: Begin this pose from the Plank Pose. Transfer the weight of your body onto any of the two hands (lets make it left). At the same time, roll your body out transferring your balance onto the feet of that side of leg (left in this case).
Step 2: flex both your feet. Stack the other leg right on top of that leg which is balancing the body (left leg in our case). Keep both the legs straight.
Step 3: Lift your free arm (right arm in our case) towards the ceiling and simultaneously attempt to focus your gaze towards the fingertips.
Step 4: Stay in the position for as long as your feel like.
Step 5: Repeat with the other side.
More about the pose
A word of caution!
The pose should be avoided if you are suffering from any of the following injuries.
* Elbow injuries
* Wrist injuries
* Shoulder injuries
Modifications and Props
Tip for beginners
Beginners might not be able to stabilize during the pose. In order to increase their stability as well as strength, a wall can be used as a prop. Perform the pose with the sole of your feet touching the wall. First touch the sole of the lower feet to the wall. Follow it up by stacking up the other feet on top of it, and whose sole are also touching the wall.
Variations
The pose never stops at step 5 discussed above. There is one more step that can be included to make the pose more challenging. While performing the pose in the above mentioned manner (supported or unsupported) you can draw your top leg in by bending the knee. Hold the toe with your hand by reaching the inside of the bend leg. Take a deep breath and start lifting your leg either perpendicular to your extended leg or (if possible) towards the ceiling. Remain in the pose for about fifteen to thirty seconds. Do it with the other side as well.
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