154
THE ASANAS
Floor
Side Plank is a challenging arm balance that may get
you sweating and your heart pounding. This pose is
particularly benecial for anyone looking to improve
their focus and endurance. Holding Side Plank takes
concentration to keep your hips from sagging.
THE BIG PICTURE
This pose strengthens your core—
including your abdominals and back
muscles. Your supporting arm and
shoulder muscles are also engaging
strongly to maintain balance. Even your
leg muscles are working to support you
and keep you aligned and balanced.
SIDE PLANK
Vasisthasana
ALIGNMENT
Try to stack your hips and
shoulders on top of each
other. If comfortable, reach
your top arm up and gaze
skyward. Alternatively, you
may find looking down at
your supporting hand helps
you to stay balanced.
Elbows soft,
not locked
Hand
reaches up
Hips lift up
Shoulders and
hips stacked
Gaze up
Lower legs
Your ankle dorsiexors engage
to dorsiex your ankles and
extend your toes. Your calf
muscles are in a stretched
position. Press the side of your
foot into the oor to activate
your bularis muscles in your
bottom leg, preventing your
ankle from rolling downward.
Top thigh
Your hip adductors
engage on both sides to
stabilize your thighs.
Feet
stacked
Soleus
Gastrocnemius
Tibialis anterior
Extensor hallucis longus
Extensor digitorum longus
Fibularis muscles
Pectineus
Gracilis
Knee
Adductor brevis
Adductor longus
KEY
Joints
Muscles
Engaging
Engaging while
stretching
Stretching
US_154-155_Side_plank_01.indd 154 02/11/2018 14:05