Asana of the Week

Friday is Asana of the Week Day! Today we'll focus on Vasisthasana (Side Plank Pose), one of my favorites. The full extent of the pose (pictured) is usually too much for beginners but I will explain the simple version. Start in plank pose and then shift your right hand on the floor until it is centered between your shoulder blades. Shift onto the outside edge of your right foot so that your left foot can rest on top of it and then swing your torso so that your body now faces the left side of the room. You are supporting the weight of your body on your outer right foot and your right hand. Bring your left arm toward the ceiling so that it is in line with your right arm. Unlike some yoga poses, you don't want your hand directly under your shoulder. Make sure your hand is slightly in front of your shoulder and that your left arm is in line with it. Align your entire body into one long line from heels to head. Keep your head in a neutral position or you can look up at your hand. If you find this plenty challenging, stay here for a few breaths (15 to 30 seconds). If it's easy for you, follow the example in the photo and bring your left leg perpendicular to your body by grasping your toes in a yogic toe lock (big toe between your thumb and first two fingers). When you are finished with the right side, do the same thing on the left for the same length of time. Have fun!