사이드 플랭크
Vasisthasana
vah-sish-TAH-sah-nah
측면 코어 근력과 균형을 기르는 강력한 팔 균형 자세입니다.
하는 방법 사이드 플랭크
- 플랭크에서 한 손에 체중을 옮긴다
- 같은 쪽 발 바깥쪽으로 몸을 돌린다
- 발을 겹치거나 엇갈려 놓아 안정시킨다
- 위쪽 팔을 천장으로 뻗는다
- 엉덩이를 높이 들어올린다
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