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30 DYC Day 16 Empowerment Vinyasa
Side Plank VasisthasanaDuring this Empowerment Vinyasa we repeat the Ganesh Mantra:”Om Gam Ganapataye Namah” during certain poses.
Vasisthasana (Side Plank Pose) is a powerful arm and wrist strengthener. Vasisthasana is named after Vasistha, one of the oldest Vedic sages who is said to have helped King Ram, an incarnation of Vishnu, gain clarity through his clouded vision.
The side plank is one of the easiest ways to work your obliques. These muscles help you rotate and bend your trunk, and they also play a role in helping to protect your spine.
Here are some of the benefits to adding the side plank into your yoga sequence.- Strengthens three muscle groups at once. To keep you stabilized in a side plank position, the muscles in your shoulders, hips, and sides of your core all have to fire and work together.
- Helps to Protect your spine. Side planks work the deep spinal stabilizing muscle quadratus lumborum. Keeping this muscle strong can help reduce your risk of a back injury.
- Strengthens your core without stressing your back. Unlike crunches and situps, side planks don’t put pressure on your lower back. Yet, this exercise does an excellent job of boosting your core strength.
- Improves your balance. As a balancing exercise, a side plank can help improve your sense of balance and coordination.
- Reduces your risk of a back injury. Including planks and side planks in your training program may help reduce your risk of a back injury.
How to do a side plank:
- Lie on your right side with your legs straight and feet stacked on top of each other. Place your right hand on the mat under your right shoulder, spread the fingers.
- With your neck neutral, breathe out and brace your core.
- Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
- Hold this position for the duration of the exercise. Here we will hold and repeat the mantra 5 times.
- Repeat on your left side.
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