Step up your training with the accessible but effective side plank pose! Strengthen and balance core muscles while challenging yourself to branch out – switch between different versions of the pose, like a kickstand, or reach for something more ambitious in dolphin or kapinjalasana. You can even take it off-the ground if you’re feeling brave. No matter how you do it, this beginner’s exercise is sure to put your fitness first!

To do the side plank pose (Vasisthasana) in yoga:

1. Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart.
2. Shift your weight onto one hand and stack your feet on top of each other.
3. Lift your other arm straight up towards the ceiling.
4. Engage your core and lift your hips off the ground, forming a straight line from your head to your feet.
5. Hold for 30 seconds to 1 minute, then repeat on the other side.

Here are a few tips for proper form:

• Keep your shoulders, hips, and feet in a straight line.
• Keep your neck neutral, gazing down at the ground.
• Engage your core and lift your hips high.
• Keep your feet stacked and your top leg straight.
• Keep your top arm straight and reach it towards the ceiling.

With the Side Plank pose, you can strengthen your biceps and triceps while also building confidence in trying other poses. Props such as yoga forearm can be used to help build strength and stability during this exercise. Lasting anywhere from 15-30 seconds depending on ability level, doing it regularly will help improve posture for those with back or shoulder injuries – giving a sense of accomplishment along every step!

Take your plank game to the next level by mastering two variations – one against a wall for clear positioning and another lift with bent legs! With these side planks, you’ll use both support from the wall and an efficient top leg press into the floor. You can achieve optimal alignment while also pushing yourself further.