EXTENDED SIDE PLANK POSE
Sanskrit Name – Utthita 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:
You have an abdominal, arm or leg injury
You’ve recently had surgery
BENEFITS OF EXTENDED SIDE PLANK POSE (UTTHITA VASISTHASANA)
Improves posture and balance
Strengthens your core, arms and leg muscles
Increases concentration
HOW TO PRACTICE EXTENDED SIDE PLANK POSE (UTTHITA VASISTHASANA) IN 3 EASY STEPS
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.
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.
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