Side Plank Pose, Variation

Sanskrit Name: Vasisthasana

Good for: Wrists, arms, belly, legs

Benefits

•     Strengthens the arms, belly, and legs
•     Strengthens the wrists and make them elastic
•     Stretches the backs of the legs
•     Improves balance and posture

 

 

 

 

 

 

Guidelines

•     Perform AdhoMukhaSvanasana
•     Shift onto the outside edge of your left foot
•     Stack your right foot on top of the left
•     Now swing your right hand onto your right hip
•     Turn your torso to the right as you do
•     Support the weight of your body on the outer left foot and left hand
•     Make sure that the supporting hand isn’t directly below its shoulder
•     Position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor
•     Straighten the arm by firming the triceps muscle
•     Press the base of the index finger firmly against the floor
•     Firm the scapulas and sacrum against the back torso
•     Strengthen the thighs
•     Press through the heels toward the floor
•     Align your entire body into one long diagonal line from the heels to the crown
•     You can stretch the top arm towards the ceiling, parallel to the line of the shoulders
•     Keep the head in a neutral position
•     Turn it to gaze up at the top hand
•     Stay in this position for 15 to 30 seconds
•     Come back to AdhoMukhaSvanasana
•     Take a few breaths
•     Repeat to the right side for the same length of time
•     Return to AdhoMukhaSvanasana for a few more breaths
•     Finally release into Balasana

Good to know

•     Do not attempt this pose if you have had serious wrist, elbow, or shoulder injuries
•     In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall

By : Natural Health News