Side Plank Pose, or Vasisthasana in Sanskrit, is a challenging yoga pose that offers a wide range of benefits for the body and mind. This powerful pose requires strength, balance, and flexibility, making it an excellent way to build overall physical fitness. In addition to its physical benefits, Side Plank Pose also promotes mental focus and concentration, making it a valuable addition to any yoga practice.
Definition:
The Side Plank Pose, or Vasisthasana, is a yoga pose that involves balancing on one hand and the outer edge of one foot, while extending the opposite arm toward the sky. The body forms a straight line from the heels to the top of the head, creating a strong, stable foundation in the pose.
Sanskrit Slok:
“Vasisthasana” in Sanskrit is derived from the name of the sage Vasistha who is known for his wisdom and spiritual knowledge. The pose is named after him to honor his teachings and to embody the strength and stability that he represents.
Steps to do:
1. Start in a plank position, with your wrists directly under your shoulders and your body in a straight line.
2. Shift your weight onto your right hand and the outer edge of your right foot, then stack your left foot on top of your right foot.
3. Engage your core and lift your left arm up toward the sky, creating a straight line from your heels to the top of your head.
4. Hold the pose for several breaths, then slowly return to plank position and repeat on the opposite side.
Benefits:
– Strengthens the arms, wrists, and shoulders
– Builds core strength and stability
– Improves balance and coordination
– Stretches the sides of the body, including the obliques and intercostal muscles
– Increases mental focus and concentration
Precautions:
– Avoid this pose if you have a wrist, arm, or shoulder injury.
– If you have any existing wrist or shoulder pain, consider using a yoga block under your hand for added support.
– Engage your core muscles and focus on creating a strong, stable base to avoid putting too much pressure on the supporting shoulder.
Incorporating Side Plank Pose into your yoga practice can help you build strength, improve balance, and cultivate a sense of mental focus and concentration. By following proper alignment and taking necessary precautions, you can safely enjoy the many benefits of this challenging yet rewarding yoga pose.