Side plank - Vasisthasana

Vasisthasana or side plank is a great arm strengthening pose which also helps tone the abdomen and the buttocks. It improves concentration and focus, and it has an energising effect on the body and the mind.
 
Start in original plank, with legs parallel to one another, and extended, resting on your tip toes. Hands are on the mat and your arms are extended.

1. Inhale and turn your body to the right, balancing your body weight onto your right hand and leg
2. Exhale and stack your left foot on top of your right foot on the mat and keep your legs together
3. Inhale and engage your abdomen and lift your left arm up, in a straight angle with your right arm
4. Exhale keep your neck facing forward or looking at your left hand
5. Hold for a few deep breaths then release pose.

 
*To release this pose, simply come back into the centre to full plank pose and continue by repeating the same movements on your left hand and leg.
 
*If you have weak/sore wrists, balance your weight on your forearms instead of your hand. If you are having trouble keeping your balance with your legs extended, bend your right knee on the mat and extend the left leg forward with the left foot onto the mat.

Physical benefits:
Strengthens the arms
Strengthens and tones the core
Tones the legs
 
Mental benefits:
Energizing effect on the mind
Improves focus and concentration
Helps in bringing balance to the overall body
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Weak wrists (use forearms)
High blood pressure (keep neck neutral and rest on your knee)