侧板式
Vasisthasana
vah-sish-TAH-sah-nah
有力的手臂平衡体式，增强侧面核心力量和平衡感。
如何做 侧板式
- 从平板支撑式，重心转移到一只手上
- 身体翻转到同侧脚的外缘
- 双脚堆叠或前后错开以增加稳定性
- 上方手臂向天花板伸展
- 臀部尽量抬高
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