This pose is a powerful arm, stomach and legs
strengthener. It stretches the wrists and backs
of the legs and improves sense of balance. Here
you are balanced on the same-side hand and outer
foot, with your torso and legs aligned at a 45-degree
angle to the floor.
How to
You can start from Downward–facing Dog pose.
Shift onto the outside edge of your left foot and
stack your right foot on top of the left. 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 the shoulder; position the hand slightly in
front of the shoulder, so the supporting arm is
slightly angled to the floor. Straighten the arm
by firming the triceps muscle and press the base
of the index finger firmly against the floor. Firm
the scapulas and sacrum against the back torso.
Strengthen the thighs and press through the heels
toward the floor. Align your entire body into one
long diagonal line from the heels to the crown.
Stretch the top arm toward the ceiling, parallel
to the line of the shoulders. Keep the head in a
neutral position, or turn it to gaze up at the top
hand. Stay in this position for 5 breaths. Come
back to Downward–facing Dog pose, take a few
breaths and repeat on the right side.
Caution:
Students with serious wrist, elbow
or shoulder injuries should avoid this pose.
Side Plank Pose – Vasisthasana