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.
*To release this pose, simply come back into the center 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.
Strengthens the arms
Strengthens and tones the core
Tones the legs
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)