Planche Laterale
Vasisthasana
vah-sish-TAH-sah-nah
Un puissant equilibre sur les bras qui renforce les abdominaux lateraux et l'equilibre.
Comment faire Planche Laterale
- Depuis la Planche, transferez le poids sur une main
- Roulez sur le bord exterieur du meme pied
- Empilez ou decalez les pieds pour la stabilite
- Etendez le bras superieur vers le plafond
- Soulevez les hanches haut
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