Prancha Lateral
Vasisthasana
vah-sish-TAH-sah-nah
Um poderoso equilibrio sobre os bracos que desenvolve forca lateral do core e equilibrio.
Como fazer Prancha Lateral
- A partir da Prancha, transfira o peso para uma mao
- Gire sobre a borda externa do mesmo pe
- Empilhe ou escalone os pes para estabilidade
- Estenda o braco de cima em direcao ao teto
- Eleve os quadris
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