Side plank

November 5, 2012/in Balancing /by Christina Jagusiak

Santolanasana Variation - Side plank

Assume the plank position.
Transfer the weight onto the right arm and right foot.
Roll on to the right, keep the body straight and the chest facing forward.
Have the outer side of the right foot firmly on the floor, the left foot rests on top of the right.
Position the left arm and hand along the trunk or raise it up in line with the shoulder.
Keep the side of the waist lifted and be careful not to sag in the hips.
Hold for as long as comfortable, then to release, roll back into the plank position and repeat to the other side.
To release, lower the knees to the floor and relax.
Practice up to 5 rounds.

Breathing

Natural breath.

Awareness

Strength in the arms, back and legs.
Engaging the core muscles to keep the hips aligned.
Manipura chakra.

Contraindications

Heart conditions.
High blood pressure.
Hernia.
Carpal tunnel syndrome.

Benefits

Strengthens the muscles of the arms, shoulders and spine.
Tones the core muscles.
Stimulates the digestive system.

Modification

Instead of hooking the raised foot behind the standing-leg calf, press the big toe of the raised-leg foot against the floor to help maintain balance.