Side Plank
Side Plank, also known as Vasisthasana, is a great yoga pose that strengthens the core, arms and shoulders. It helps improve balance and stability while working your obliques and hips. The exercise is suitable for both beginners and experts and can be adjusted according to different levels.
How to do the Side Plank correctly
Follow these steps to perform the Side Plank correctly:
- Start in a plank position, with your hands placed directly under your shoulders.
- Turn your body to the side by shifting the weight to one hand and the outer edge of the bottom foot.
- Place your top foot on top of the bottom, or in front for better balance.
- Raise the upper arm to the sky, keeping the body in a straight line from head to feet.
- Hold the position for 20-30 seconds, then switch sides.
Common mistakes in Side Plank
Avoid these typical mistakes to get the most out of the exercise:
- Sunken Hips: Make sure your hips stay elevated to fully engage your core and hip muscles.
- Shoulders close to the ears: Keep the shoulders away from the ears to avoid tension in the neck.
- Uneven weight distribution: Distribute the weight evenly on the lower arm and foot to protect the wrist.
Modifications and Variations
If you want to adapt the Side Plank to your level, try these variations:
- Beginner Modification: Place the lower knee on the floor for extra support.
- Advanced Variation: Lift the top leg up toward the ceiling to increase the challenge for your balance and strength.
- Rotation: Add a twisting motion by bringing the upper arm under the body and back again.
Video: Basic Side Plank
Watch this video for an in-depth tutorial on the basic Side Plank:
Repetitions and breathing technique
Hold the position for 20-30 seconds on each side. Repeat the exercise 2-3 times for maximum effect. Remember to breathe evenly and deeply : Inhale as you enter the position and exhale slowly while maintaining your balance.