Side Plank Pose (Vasisthasana)

One should first perform Adho Mukha Svanasana. One should shift onto the outside edge of the left leg. The right foot should be stacked onto the left foot. The right hand is then swung onto the right hip. The torso should then be turned to the right. Using the left foot and the left hand, support the weight of your body. The supporting hand should not be directly below its shoulder. The hand is positioned slightly in front of its shoulder. The supporting arm should be angled a bit relative to the floor. The arm is straightened by firming the triceps muscle and the base of the index finger should be firmly pressed against the floor. Firm both the sacrum and the scapulas against the back of the torso. The thighs are then strengthened and pressed through the heels toward the floor.

The entire body should be aligned into one diagonal line from the heels to the crown. It’s one preference to stretch the top arm toward the ceiling that is parallel to the line of the shoulders. One should keep the head in a neutral position or turn it to gaze up at the top hand. One should stay in this position for a period of 15 seconds to 30 seconds, then come back to Adho Mukha Svanasana and take breaths. The right side should be repeated for the same time and length. Take few breaths and release into Balasana. Some of the benefits of practicing this pose include: strengthening the belly, legs and arms, strengthens and stretches the wrists, stretches the back of the legs and improves the sense of balance.