How to Do Side Plank Pose or Vasisthasana?

Introduction

Side Plank Pose is also known as Vasisthasana in Sanskrit word or language. Vasistha literally means the most excellent, best and the richest. Vasistha is the name of several well-known sages in the yoga tradition. Avoid this asana if one is having serious wrist, elbow, shoulder injury at present or in the past. This is a balancing asana that stretches and strengthens various body parts firmly.

Steps of doing Side Plank Pose or Vasisthasana

• Start the asana while performing Adho mukha svanasana. Shift onto the outside edge of your left foot, and stack your foot on the top of the left. 
• Now swing your right hand onto your right hip, turn your torso to the right as you do and support the weight of your body on the outer left foot and the left hand.
• The supporting hand must not be exactly below the shoulder, straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.
• Firm the scapulas and sacrum against the back torso, strengthen the thighs and press your heels towards the floor. 
• Align your entire body into one long diagonal line from the heels to the crown.
• One can also stretch the top arm towards the ceilings, parallel to the line of the shoulder.
• Keep the head in a neutral position or turn it to gaze up at the top hand.
• Stay in the pose for 15 to 30 seconds and then come back to Adho mukha svanasana, take a few breaths and repeat the asana from the next side of the body with the same length of time.
• Then return to Adho mukha svanasana for more few breaths and finish the asana by coming into Balasana. 

Benefits of doing Side Plank Pose or Vasisthasana

Side Plank Pose has several benefits if one practice this asana from both the sides on a regular basis and in proper supervision of the yoga guru. Some of the benefits are illustrated below:

• Side Plank Pose is an asana that strengthens the arms, belly and legs.
• It stretches and strengthens the wrist, elbows and shoulders.
• Side Plank Pose stretches the backs of the legs.
• Improves the sense of balancing.
• It improves the concentration and focuses part also because, without concentration, one can not do the proper balancing.
• Sharpens the mind activity, and we feel more confident and relaxed.

Also read: https://www.hithyoga.com/yoga-and-hypertension/