July 2009 Practice of the Month- side plank

July Posture: Vasistasana (Side Plank)

Side plank pose is a preliminary arm balance that will help practitioners to strengthen their spine, wrists, arms, and legs while opening the heart and chest.

This posture can be very gentle and modified or incredibly intense and challenging- practice based on your physical, mental, and emotional needs each day- regardless of your attachment to results.

To enter the gentle expression of side plank, begin in table pose.  Start by opening your right side then repeat on the left.

1.  From table, plant the outer edge of your right foot on the earth behind your left foot.   Lift the right arm up to the sky, creating a straight line between the wrists.

For regular side-plank pose, also start by opening your right side then repeat on the left.

1.  From down dog, shift your weight onto your left arm as you roll onto the outside of your left foot.

2.  Flex both feet to keep them active, stack the right foot on top of the left, keep your legs straight.

3.  Extend your the right arm up to the sky and lift your gaze to the right  fingertips.

4.  Take several conscious yogic breaths, with an optional rest in Down Dog or Child’s Pose before 2nd side.

For advanced variation in the pose, called “Full Side Plank”:

1. From side plank, bend your top knee, begin to take hold of the big toe in Yogic Toe Lock ( a peace sign around your big toe with pressure on the big toe nail to stimulate pituitary gland).

2. Do your best to straighten the arm and leg

3. Open the chest, look up to the sky

4. Return to center, down dog, or take an optional vinyasa to re-align the muscles of your body.

ENJOY!