Side Plank Pose is a great way to build strength, relieve stress and improve balance. When you practice side plank, revel in the power of your mind and body connection, and embrace the challenge.
The ladies of Gumsaba’s Sunshine Class rocking an on-point side plank.
Side Plank Pose or Vasisthasana (vah-sish-TAHS-anna)
- From high plank pose, walk your big toes into touch.
- Place your left hand to the center of your mat or lower down to your left forearm, making it parallel with the front edge of your mat.
- Inhale, reach your right arm toward the sky.
- Position your right arm slightly forward.
- Stack your right hip directly on top of your left hip, to square them.
- Bring your gaze toward your top arm.
- Press away from the Earth, to avoid sinking in your left shoulder and draw your right shoulder blade toward your left.
- Pull your toes toward your shin and press away your heels away.
- Bump your hips toward the sky to create a subtle rainbow effect.
- Tuck your tailbone and engage your abdominal wall.
- Create one straight line of energy from your heels through the crown of your head.
- Soften the muscles in your face and jaw.
- Seal your lips to cultivate your ujjayi breath.
- Hold and breathe for 8-10 rounds of breath.
- Repeat on the other side.
Variation
- For individuals with neck injuries, bring your gaze straight straight ahead rather than toward the sky.
- To provide additional support to your side plank, ground your top foot to create a kickstand.
- For more advanced yogis, float your top arm over your top ear and reach your fingertips toward the front edge of your mat.
Body
- Strengthens wrists, core muscles, glutes, quadriceps arms and shoulders.
- Improves stamina and balance.
Mind
- Side Plank Pose encourages focus and mindfulness as it helps to build confidence and heat in the body.
Chakra
- As you ignite the muscles in your abdominal wall and your spine, Side Plank Pose activates your third chakra, Manipura. This chakra is located at the navel, just above the solar plexus. The lumbar spine (lower back), abdominal wall and internal organs (including liver, stomach, spleen, and pancreas) are key players in this chakra. The color of this chakra is yellow and the essence of this chakra is fire. “Activation of the Manipura Chakra frees one from negative energies and purifies and strengthens one’s vitality.”
Spirit
- When we challenge our body on our mat and breathe with intention, this allows us to identify how we respond to stress off the mat. Notice what thoughts serve you best when practicing Side Plank pose. Are you just waiting for it to be over or are you able to find peace in the moment? Create awareness around your thought patterns, let go of what isn’t serving you and bring your attention to your breath. Find stillness from within.
Namaste,
Coach Jentry
Gumsaba Fitness Class schedule Monday 4/18/16
5:30AM Sunrise Danville Womens class – Coach Briana – Met Con Monday
5:30AM Sunrise Danville Mens class – Coach Joel – Met Con Monday
6AM Sunup Morga Womens only Class – Coach Piper – Met Con Monday
8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Piper – Met Con Monday
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Met Con Monday
9:30AM Sunshine Lafayette Rose Court PRIVATE Class – Coach Jentry – Met Con Monday
11:00AM Cytosport Beginning/Intermediate Bodyweight Training – Coach Michelle (private class)
12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)