Q:

How do you assume the side plank pose in Ashtanga yoga?

A:

Quick Answer

Also known as Vasisthasana, the plank pose of Ashtanga yoga requires powerful arm balance. The plank pose is used to strengthen the wrists, forearms, shoulders, spine and abdominal muscles. The plank pose is also used to improve balance and focus.

Continue Reading

Full Answer

  1. Go to the starting position

    Begin in the downward-facing dog pose. Lower your hips into the plank pose. Keep your palms flat, your body extended and your legs reaching through your heels.

  2. Shift your weight to one side

    Push your feet together and shift your weight to your right side. Roll to the right side, so your body weight is balancing on your right arm and the edge of your right foot. Stack your left leg on top of your right leg. Keep your entire body straight.

  3. Extend your arm

    Extend your left arm towards the ceiling. Lift your hips and flex your shoulder blades and thighs.

  4. Keep your balance

    To keep your balance, gaze at your left thumb while pushing your weight through your right index finger. Hold this position for up to 30 seconds.

  5. Return to downward-facing dog

    While exhaling, slowly return to the plank pose. Then, return to the downward-facing dog pose. Repeat the side plank pose on your opposite side.

Learn more about Yoga
Sources:

Related Questions

  • Q:

    Does yoga help you lose weight?

    A: Doing vigorous Power, Vinyasa or Ashtanga yoga three to five times a week results in weight loss. Yoga also focuses on the mind-body connection, making it ... Full Answer >
    Filed Under:
  • Q:

    What is Vinyasa yoga?

    A: Vinyasa yoga is a set of yoga poses that focus on inhaling and exhaling. Often referred to as vinyasa flow or just flow, it is a smooth, dance-like and rhy... Full Answer >
    Filed Under:
  • Q:

    What is "Surya Nasaksar"?

    A: According to Yoga Journal, Surya Namaskar, which literally means "sun salutation," is a yoga exercise performed in the morning. It is meant to pay homage t... Full Answer >
    Filed Under:
  • Q:

    What are yoga pants?

    A: Designed for wear during yoga or exercises involving stretching and bending, yoga pants are comfortable, versatile pants with elastic waistbands that are o... Full Answer >
    Filed Under:

Explore