Plancha Lateral
Vasisthasana
vah-sish-TAH-sah-nah
Un poderoso equilibrio sobre los brazos que desarrolla fuerza lateral del core y equilibrio.
Como hacer Plancha Lateral
- Desde la Plancha, transfiere el peso a una mano
- Gira sobre el borde externo del mismo pie
- Apila o escalona los pies para estabilidad
- Extiende el brazo superior hacia el techo
- Eleva las caderas
Benefits
- Strengthens the obliques, shoulders, and wrists
- Builds lateral core stability and balance
- Tones the arms and legs
- Improves concentration and body awareness
- Prepares the body for more advanced arm balances
Muscles Engaged
Modifications
- Lower the bottom knee to the floor for added support (Half Side Plank)
- Practice on the forearm instead of the hand to reduce wrist pressure
- Stagger the feet (top foot in front) instead of stacking for more stability
Cautions
- Avoid with wrist, elbow, or shoulder injuries
- Use caution with carpal tunnel syndrome
- Those with balance issues should start with modifications