Now we have done some work on opening our hips in Malasana , for our preparation for Crow, we need to take a look at our core strength to carry our weight in the posture. So this week and for the next few weeks, I am going to give you some postures and practices that will help build the strength that you need for Crow and many other postures. 

The Sanskrit name for Side Plank - Vasisthasana means most excellent or best and maybe that’s because mastering this posture will help with the strength to take your practice further! 

So lets do it: 

Come into Down facing dog. 

Shift your weight forward over your arms to come into a nice flat plank posture. 

Now take your weight into your right hand and bring it towards the middle of your mat. 

Move onto the outside edge of your right foot and stack your left foot on top of the right. 

Once you feel steady raise the left arm and bring it down the left hand side of the body, turn the body to the left and find your balance. 

Keep the chest open and draw the shoulder blades down the back. 

Tighten the lower back, buttocks and thighs to support the core. 

Firm the supporting arm and spread the fingers to create a stable base. 

Press the heels towards the floor and keep the hips rising sideways up towards the ceiling. 

If you wish, you can now raise the top arm up towards the ceiling, making a straight line between the two hands. 

Hold for 5 breaths and to release, come back into plank, then bring the knees down to the floor and rest in childs pose before repeating on the other side. 

Posture : Side Plank       
Sanskrit name : Vasisthasana 

Benefits

*Strengthens arms, abs and legs
*Stretches and strengthens the wrists
* Improves balance 

Avoid if: You have wrist elbow or shoulder injuries. 

Beginners Tip: Beginners can practice with one foot on the floor for stability with the weight in the right hand, cross the left leg over the right thigh with the knee bent and the foot firmly on the floor and then raise the hips up sideways.     
 
Beginners Tip 

Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.