Side Plank Variation

(VASISTHASANA)

 

How To Perform

• Begin in Plank pose then move the heels back so that your shoulders are stacked slightly behind your wrists (this ensures safe shoulder alignment when coming into the pose).

• Roll both of your heels to the right and stack your left foot on top of the right, ankles still exed.

• Place your left hand on the left hip.

• Press strongly into the right hand, and lift the right side waist upwards.

• Bring your right shoulder back and draw the shoulder blade down towards the hips to stabilise the shoulder joint.

• Draw the hip points up, extend the tailbone towards the heels and lengthen in a diagonal line from the crown of the head to the heels.

• Challenge your balance by raising your left arm towards the ceiling, looking up to your hand if it’s comfortable for your neck – or keep the head in a neutral position.

• Build up to stay in the pose for 5 breaths.

• To come out, take the gaze back down to the oor, lower your left hand and pivot your feet back to the centre. Repeat on the other side.

Benefits

• Strengthens the arms, shoulders and wrists.
• Builds core strength and tones the waist.
• Challenges your balance.

Modifications

• Keep the lower knee on the floor directly under the hip socket, to support you as you build up strength in the arms and core.

• Instead of stacking the feet, bring them apart slightly so that the outer edge of the right foot and the inner edge of the left foot are both on the floor.

• Pressing firmly through the hand will help you get lighter in the upper body.