The front plank, Plankasama and side plank, Vasisthasana are two asanas that work on the strength of the arms, shoulders, abdominal and back muscles. Vasisthasana, the side plank, also tests our balance, both on the arm and on the legs. In all cases it is necessary to use the abdominal muscles well, which allow us to support the body and relieve the weight from the wrists. A little tip! Before attempting these asanas it is important to warm the wrists with some simple rotary exercises in order to avoid excessive stress.
on the right side, keep the palm of the right hand on the ground, overlap the legs, balancing on the right foot, keep the shoulder in line with the wrist, bend the knee of the left leg and straighten the leg upwards, grabbing the "left big toe with left hand.
Stay five breaths in the position and then get ready to repeat everything on the other side.
Repeat everything on the other side
Restart from the downward dog position, move your shoulders forward, put them in line with your wrists and enter the plank position where you stay for at least five breaths.
Then turn sideways and bring the weight of the body to the left side, keep the palm of the left hand on the ground, overlap the legs, balancing on the left foot, the shoulder is in line with the wrist, bend the knee of the right leg and straighten the leg upwards, grasping the right big toe with the right hand. Stay on this side as well for at least five breaths
thus preparing the body to perform postures that require muscle strength and endurance. Both tone the muscles of the abdomen and legs. Posture improves thanks to the training of the psoas and the abdominal and paravertebral muscles. The perception of body alignment becomes more aware. Practicing the side plank consistently trains us to develop strength and balance.
