Extended Side Plank Pose (Utthita Vasisthasana) – Learn This Asana In 3 Easy Steps | Yoga With Nutan



EXTENDED SIDE PLANK POSE

Sanskrit NameUtthita Vasisthasana

Sanskrit Name Meaning – Utthita – Extended, Vasistha – Sage, Asana - Pose

Type of Asana – Seated Arm Balance Yoga Pose

Target Areas – Arms, core and leg muscles


WHAT IS EXTENDED SIDE PLANK POSE (UTTHITA VASISTHASANA)?

Extended Side Plank Pose (Utthita Vasisthasana) is a seated arm balance yoga pose that strengthens your core, arms and legs muscles.


DO NOT PRACTICE EXTENDED SIDE PLANK POSE (UTTHITA VASISTHASANA) IF:

  1. You have an abdominal, arm or leg injury

  2. You’ve recently had surgery

BENEFITS OF EXTENDED SIDE PLANK POSE (UTTHITA VASISTHASANA)

  1. Improves posture and balance

  2. Strengthens your core, arms and leg muscles

  3. Increases concentration

HOW TO PRACTICE EXTENDED SIDE PLANK POSE (UTTHITA VASISTHASANA) IN 3 EASY STEPS

  1. Start in Plank Pose (Phalakasana) and then move into Side Plank Pose (Vasisthasana). Rotate your left hip, bend your left knee and hold your left big toe.

  2. Straighten your left leg and raise it in the air whilst keeping the right side of your body in a diagonal line. Gaze up towards your left foot.

  3. Practice this asana for as long as you feel comfortable and then exit the pose and repeat on the other side.

EXTENDED SIDE PLANK POSE (UTTHITA VASISTHASANA) VARIATION – ONE KNEE ON THE FLOOR

Balance one knee on the ground instead of lifting it up into the air.


PREPARATORY POSES


Lord of the Dance Pose – Natarajasana


Downward Facing Dog – Ardho Mukha Svanasana


Plank Pose - Phalakasana


FOLLOW UP POSES


Child’s Pose – Balasana


Downward Facing Dog – Ardho Mukha Svanasana

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