For VASISTHASHANA – SIDE PLANK begin in plank, turn your body and stack your hips and feet on top of each other, while raising your left arm in the air. Face forward an do not rotate the body. Pull the lower hip up during the pose. Gaze can be outward or upward. Keep your arms strong and do not sink into the shoulder. For a greater challenge raise your left leg in the air. You can lower your right knee to the mat if this is too much weight on your arm or wrist. For an even greater challenge you can attempt some side plank dips by lowering, slightly, the hip that is closest to the ground.
Benefits:
This posture tones all of the core muscles of the body, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders. It also strengthens the muscles surrounding the spine. Side plank is excellent for the legs and helps you work just about every part of them. This pose takes a lot of presence with all of its moving parts. It aids in focus and concentration. If you choose to dip you will also firm the lats!
