Yoga Pose of the Month: Side Plank

Vasisthasana = “best, most excellent posture”
Vasisthansana or “Side Plank Pose” is a very rich core exercise indeed. As summer approaches and we want to look our “bikini” best, time to add Side Plank to your routine.

Most summer athletic sports require a strong core and flexible side waist. Think, reaching for a football pass, keeping your balance on your mountain bike while ripping up a tricky trail, or max length for free style swim. Side Plank will strengthen your Serratius (deep side muscles) and Latissimus Dorsi (the big group of outer corset muscles that span from your shoulder blades and wrap around your side waist to pelvic region). This pose will also strengthen wrists, shoulders, arms and legs, while creating flexibility in your hips. I will give modifications for those with injury in the arms.

Let’s Play
1. Start in Down Dog and tune into your breath. Once your breath is steady and engaged, then start your practice. This will help you stay focused.
2. Roll forward to Plank Pose
3. Move your right hand underneath your nose on the mat, and spread your fingers wide like a pancake. IF you have injury in any part of your arm, please drop your bottom knee on the floor to support your body weight from here on out.
4. Carefully roll to the side, opening hips and stack your feet on top of each other, lifting the hips as high as you can, reaching the left hand straight up to the ceiling.
5. If you are feeling fresh, lift your top leg a few inches off the other while lifting hips. This will increase your balance and strength practice.
6. Hold Side Plank for 5-10 breaths and repeat on opposite side.
7. Rest in Child’s pose with hands by hips for 10 breaths before moving into the rest of your practice.

Modifications
1. Drop bottom knee to the floor, and keep it there.
2. Rest on forearm for side plank instead of wrists, to protect injured parts.
3. Engage your core, and lift kneecaps for max focus on strength. Stay like a board, not sagging in the hips, shoulders, etc.
4. BREATH!
Side Plank is one of my favorite poses to build the core strength and awareness for more complex poses and inversions. I am available for private Yoga coaching at SAC, if you have any questions about this pose or want to enrich your on going practice!

Written by Tonja Renee Hall
Yoga Instructor, Seattle Athletic Club Downtown

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