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 πŸ™‚

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 

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