Full Side Plank Pose Instructions
1. Start in side plank pose, with your left foot and leg on top of the right.
2. Lift your left leg up and grab your big toe with your left hand.
3. Stay in extended side plank for 30 seconds, return to side plank pose and then repeat on the opposite side.
Mindfulness Practice
Maintain the hips high, plant your right hand and foot firmly on the floor and roll your right shoulder back. Gaze at your left foot and keep both legs straight.
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Vasisthasana Benefits
The full side plank pose strengthens the wrists, arms, shoulders, core, and legs and stretches the hips and hamstrings. This yoga pose also helps to improve balance and stability, relieves tension, and prevents lower back pain.
Contraindications
Wrist, elbow, neck, shoulder, or back injury.
Preparatory, Complementary and Follow-Up Poses
Start in side plank pose and then progress to full side plank pose. Follow-up with plank pose or downward facing dog.
Related Yoga Poses
Try these other yoga poses to relax and relieve stress and tension:
Staff pose
Firefly pose
Crow pose
Bound headstand pose
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