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Asana Analysis

Published on August 27th, 2013 | by Catherine Tingey

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SIDE PLANK POSE (Vasisthasana)

Yoga - Catherine TingeySIDE PLANK POSE is a challenging arm balance for intermediate to advanced yogis.

If are new to yoga, and DOWNWARD FACING DOG is still challenging for your wrists, save this pose for later when your wrists, shoulder girdle and core become stronger.

Benefits of SIDE PLANK POSE include improved balance and a stronger core and upper body.

ALIGNMENT

In PLANK POSE, shift your energy and weight into the RIGHT HAND, and RIGHT FOOT.

Come onto the outer edge of the right foot and stack the left foot on top of the right, both feet flexed.

Stretch the left arm up toward the sky, allowing the shoulders to stack on top of each other.

Make sure the right palm is placed slightly in front of the right shoulder.

Allow the shoulder blades to flatten on the back.

You can look up at the left palm only without straining the throat or the neck.

WORK IN THE POSE

Lift the hips to the sky.

Reach through the heels.

Root down through the index finger of the right palm.

Advanced variations include lifting the left leg parallel to the ground or grabbing the big toe with the left hand.

COMING OUT OF THE POSE

Release the left arm to the floor and pause in PLANK POSE.

Exhale back to DOWNWARD FACING DOG.

 

 

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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