Side Plank – Vasisthasana

Core Support

 

Works the core, focusing on the side-body

Key Benefits

  • Improves balance and body awareness
  • Strengthens the side body; also the ankles, legs, glutes, spine and shoulders

Instructions

Lie on your side with your legs extended and your toes flexing back towards you. Stack your ankles, knees, hips and shoulders. Place your elbow under your shoulder and with a tight body (squeeze your legs, buttocks and belly; strong shoulders) push yourself up so you are balanced on your forearm and the outer edge of your lower foot.

Be mindful to keep your hips stacked on top of one another. You may find that your top hip wants to roll back, so make conscious effort to keep it working forward to get the maximum benefit from the exercise.

Allow your breath to flow naturally.

Hold for 30secs, working up to 45-60secs, then change sides.

sideplank

Modifications & Variations 

Bend your knees at a 90degree angle and lift your side body so you are balancing on your knees and forearm.

Take one foot out in front of the other. Balance on your forearm and the outer edge of one foot and the inner arch of the other foot (the heel of the front foot is touching the toes of the back foot).

Place your hand under your shoulder instead of your forearm and balance with a straight arm and either your knees or feet.

Take your fingers around your big toe, draw your knee into towards your torso before taking the soul of the foot upwards. Slowly straightening your leg. Keep the hips lifting, open up through your chest, and breathe. Exhale as you lower the foot back down and release your hand.

Namaste Sami