Side Plank Pose (Vasisthasana)

Interesting Fact: Side Plank Pose, or Vasisthasana, is named after the sage Vasistha, one of the most revered Vedic sages. This pose not only challenges your physical strength but also your mental steadiness, embodying the wisdom and clarity that Vasistha is known for.

Benefits of Side Plank Pose

Physical Benefits:

• Strengthens: Enhances the strength of the arms, wrists, shoulders, core, and legs.
• Flexibility: Stretches the hamstrings and hips.
• Balance: Improves balance and proprioception.
• Posture: Helps in improving posture by strengthening the muscles that support the spine.

Energetic Benefits:

• Focus and Concentration: Enhances mental focus and clarity.
• Energizing: Invigorates the body and boosts energy levels.

Contraindications

Avoid Side Plank Pose if you have:

• Wrist, shoulder, or elbow injuries
• Ankle or hip injuries
• High blood pressure
• Pregnancy
• Recent abdominal surgery

Practice Guide

Dristi (Gaze): Focus your gaze on a steady point ahead or slightly upward to maintain balance and alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by contracting the pelvic floor muscles.
• Uddiyana Bandha: Engage the abdominal lock by drawing the navel towards the spine.

Mudras (Hand Gestures):

• Anjali Mudra: Place your hands in a prayer position at your heart before entering the pose to set an intention.

Counter Pose: Child’s Pose (Balasana) or Downward-Facing Dog (Adho Mukha Svanasana) are excellent counter poses to release any tension in the wrists and shoulders.

Performing Side Plank Pose

1. Preparation:
   • Begin in Plank Pose with your wrists directly under your shoulders.
   • Shift your weight onto your right hand and the outer edge of your right foot.
2. Entering the Pose:
   • Stack your left foot on top of your right foot.Extend your left arm straight up towards the ceiling.
   • Keep your body in a straight line from head to heels.
3. Alignment:
   • Engage your core and lift your hips to maintain a straight line. Keep your shoulders stacked directly over your wrist.
   • Ensure your hips are not sagging or lifting too high.
4. Holding the Pose:
   • Maintain strong engagement in your core and legs.
   • Hold the pose for 5-10 breaths, focusing on your dristi.
5. Exiting the Pose:
   • Slowly lower your left hand back to the floor. Return to Plank Pose.
   • Transition into Child’s Pose (Balasana) or Downward-Facing Dog (Adho Mukha Svanasana) to counterbalance the pose.

Pro Tips

• Use Props: Place your bottom knee on the floor for additional support if needed.
• Engage Core: Keep your core engaged to maintain stability and balance.
• Avoid Strain: If you feel any strain in your wrists or shoulders, come out of the pose immediately.