Yoga Pose: Side Plank (Vasiṣṭhāsana)

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  • Side Plank

  • Vasiṣṭhāsana

  • vasiṣṭha = name of a sage
  • āsana = posture
  • Category:
    Arm and Leg Support / Balancing
  • Difficulty:
    Intermediate
  • Description:

    From an arm balance position the weight of the body is supported on one side and distributed equally between the bottom arm and foot while the other (top) arm lifts with fingers spread wide and the other (top) foot stacks on top. The grounded (bottom) foot is flat and gripping the earth from the outside edge of the foot. If flexibility of the foot is limited then instead of gripping the earth with a flat foot, the weight of the body is balanced on the side edge of the foot that is flexed instead of flat. The arm supporting the weight of the body and the grounded foot actively press into the floor as the shoulder blades firm against the back and then widen away from the spine drawing toward the tailbone. Bandhas are engaged to maintain balance and stability. The crown of the head reaches away from the neck and the gaze is up towards the hand.

  • Benefits:

    Calms the brain and helps relieve stress and mild depression. Stretches the shoulders, hamstrings, calves, and arches. Strengthens the arms and legs. Helps relieve the symptoms of menopause. Helps prevent osteoporosis. Improves digestion. Relieves headache, insomnia, back pain, and fatigue. Therapeutic for high blood pressure, asthma, flat feet, sciatica.