How to do "Slide Plank" Pose?
Yoga Pose: Slide Plank
Equipment needed: Yoga Mat
Target: Thighs, Hips,Arms, waist,Shoulder,Flat Back
This name comes from Sanskrit word "Vasistha" which literally means "Most excellent" or "Best". The word implies the Spiritual contentment that those on the yogic path can attain.
Benefits:
The Journey of Yoga explains "Slide Plank"
Yoga Pose: Slide Plank
Equipment needed: Yoga Mat
Target: Thighs, Hips,Arms, waist,Shoulder,Flat Back
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| Slide" Plank(Vasisthasana) |
This name comes from Sanskrit word "Vasistha" which literally means "Most excellent" or "Best". The word implies the Spiritual contentment that those on the yogic path can attain.
This pose also sometimes referred as "Sage Pose".
"Slide Plank" Pose is a arm balancing Pose. It tones the abdominal muscles while strengthening the arms and spine. It is not only killer core exercise but also planks help tone your shoulders, obliques and legs from leg to hips.
This Pose incorporates layer to layer side Pose variations. It is not just the myriad ways pose you will enjoy while doing the different transition of this Plank Pose that i will describe you step by step.
"Plank Pose" challenges your ability to stay focused,calm and balance maintain only on the one arm. you need to keep your body sagging towards the earth.Slide Plank requires much needed shoulder, elbow and wrist strength and stability and integration to be practiced.
'Hanging Out' in slide plank is easy to do. it's important to integrate the humerus bone, into the spacious, shallow joint created by the scapula.
Highlights:
- Those who all are suffering from wrist pain, or carpel tunnel syndrome should approach this pose cautiously.
- Those with shoulder pain, tendonitis, rotator cuff syndrome or easy dislocation of the shoulder joints should work with on variations with the support of wall, until your body is not perfectly ready to execute full version.
- Those with the untreated hypertension should consider starting with the standing variation, and only holding pose for a few time.
Step by Step instruction for safe "Plank pose"
- Being in Downward-Facing-Dog, Lower your hips and shift your face forward to shape into Plank Pose.
- Body extended, palms open and stretch your legs reaching to the heels.
- Step your feet together and press your weight down through your right hand and forearm.
- Beginners can lower their right knee and shin to the mat.Keeping their hips lifted while building strength in the arm and torso.
- Stack the inner edge of your left foot on the top of the outer foot.
- Align your legs hips, head and shoulder in one diagonal line. avoid letting down your hips towards the floor.
- Bring your left side straight up to your shoulder,so it align to your right arm.
- At this position, Either you can look forward or to the down to your bottom hand.
- Initially, stay in the pose for few moments, based on your tendency working your way to 30 to 40 seconds. But keep in mind, save your energy to come out smoothly in the same sequence as before.
- Repeat it on the left side as done in the right side.
Benefits:
- "Vasisthasana" strengthens your wrist, forearms, shoulder and spine.
- It increases flexibility in the arms, wrist in the full variations and also opens hips and hamstring.
- Build upper body strength.
- Build Core Strength.
- Strengthening the sides of the body/ sides of waist.
- Improving balance and stability.
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