How to Do Utthita Vasisthasana (Extended Side Plank Pose)
Utthita Vasisthasana, also known as Extended Side Plank Pose, is an advanced balancing yoga posture that strengthens the core, improves stability, and enhances flexibility.
Steps to Perform Utthita Vasisthasana
- Begin by standing upright with your body in an erect position and arms relaxed by your sides.
- Raise both arms to shoulder level, forming a straight line parallel to the floor.
- Take a deep inhale and step your feet apart, maintaining a distance of about 3-4 feet.
- Lift your right leg to hip (waist) level on the right side while keeping your left leg firmly grounded and straight.
- Bend your torso to the left and bring your left hand down to the floor, placing it in line with your left leg.
- Extend your right arm upward, aligning it above your shoulder, and keep your gaze forward or upward.
- In the final position, maintain a straight spine. Your right leg should form a right angle with the left leg.
- Keep your left leg straight and your left palm grounded for support.
- Breathe normally and hold the pose while maintaining balance.
- Exhale, gently lift your torso back up, lower your right leg, and return to the standing position.
- Repeat on the opposite side 3-4 times.
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