How-To: Side Plank Pose

Side Plank Pose, VasisthasanaSide Plank Pose, Vasisthasana, is a powerful arm balance yoga pose. 
In this post I'll give you detailed instructions on how to perform it correctly, the common mistakes to avoid and a few variations you can experiment!

Side-plank-pose

I usually incorporate this pose to my practice because it’s great to strengthen your shoulders, arms and oblique muscles. It's known as one of the best core-strengthening pose and if you have ever come to one of my power or core classes you know that's true 🙂

Among its benefits... 

  • It strengthens the arms, abs and legs 
  • It stretches and strengthens the wrists 
  • t stretches the backs of the legs  
  • It improves the sense of balance 

Dos and don'ts:  

  • Keep your hips lifted and don’t sink them towards the mat! 
  • Keep your top arm long and straight, fingers spread and activated  
  • Stack your feet together
  • Keep your shoulders far from the ears
  • Align your entire body into one long diagonal line from the heels to the crown and don't look down 

A couple of variations... 

  • Forearm Side Plank: people with wrist pain often have a hard time doing side plank since it puts a lot of weight on one arm. Take the pressure out of your wrist by placing your forearm on the mat! 
  • Supported Side Plank: great for beginners or if you have trouble stacking the legs. Bend your upper leg and step the foot in front to support you and help you balancing. 

Caution: if you have serious wrist, elbow, or shoulder injuries you should avoid this pose! 
If not...enjoy, resist, have fun and try to hold it for 5 breaths!

Namaste, 
Giulia 

 

    Yoga in Bali

    16215736_10212315198700579_1444828365_n-1.jpg

    If you're coming to Bali and want to practice yoga, you'll find plenty of studios and yoga schools but not all are worth it! As you know there are many types of yoga so you should choose the studio and the class according to your habits and experience. If you're a beginner my suggestion is to try as much as different classes possible in order to understand what better suites you! :-)

    Here follows the list of my top 3 spots where to do yoga in Bali.

    THE YOGA BARN - UBUD

    The Yoga Barn is definitely my favorite yoga spot in Ubud! It includes a yoga studio, an holistic healing retreat center, a Guest House (I've spent there 3 nights and it's really nice and cozy) and the Garden Kafe (click here for more details) with a fabulous healthy menu stocked by their own organic on-site farm. You can join more than 10 daily yoga classes from Classical Hatha, Vinyasa Flow, Power, Pranayama, Restorative, Iyengar, Yin & Anusara and have the possibility to attend specific workshops (my Acroyoga workshop has been really intense and addictive!)

    1
    1
    2
    2
    3
    3
    4
    4
    5
    5

    DESA SENI - CANGGU

    Located in Canggu (north Kuta region in southwest Bali) Desa Seni is an amazing structure that offers beautiful wooden homes, an Holistic and Spa center, Yoga classes and much more! The property is surrounded by rice paddies that lend a quiet, serene vibe. The only sounds you will hear is of frogs, crickets, geckos, and a Balinese flute in the evenings. The wide schedule of yoga includes classes from beginners to more advanced level, private lessons and events. Desa Seni is a living art community bolstered by a holistic attention to details.

    desa1
    desa1
    desa2
    desa2
    desa3
    desa3
    desa4
    desa4

    SERENITY ECOGUESTHOUSE - CANGGU

    A wide schedule for all types of practices and a nice setting in bamboo cottages. Sometimes you will even hear the waves crushing down at the beach next by when doing your Shavasana. The structure includes also a nice guesthouse as well as the Alkaline Restaurant which is a great place to relax after your yoga session with a juice and a raw energy bar. Have a look at the class schedule here. Acroyoga classes available as well!

    s1
    s1
    s2
    s2
    s3
    s3
    s4
    s4
    s5
    s5
    s6
    s6

    THE CASHEW TREE - BINGIN

    Amazing spot where you can do yoga every day at 9.30am (except from Friday) and also eat amazing food while chilling in the garden!

    16216143_10212315198580576_235808664_n.jpg
    16215736_10212315198700579_1444828365_n.jpg
    16215718_10212315198540575_1874685923_n.jpg

    Namaste :-)