サイドプランク
Vasisthasana
vah-sish-TAH-sah-nah
横方向の体幹力とバランスを養うパワフルなアームバランスです。
やり方 サイドプランク
- プランクから片手に体重を移す
- 同じ側の足の外側に乗る
- 足を重ねるかずらして安定させる
- 上の腕を天井に伸ばす
- 腰を高く持ち上げる
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