Utthita Vasisthasana - Extended Side Plank

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STEPS :

1. Stand straight in tadasana, place your palms on the mat, and keep your legs back. 
2. Now assume the plank pose, lift your left hand, and place it a little ahead of the left shoulder. 
3. Now press your left palm on the ground and turn your body to your left. 
4. While making this move, the outer edge of your left foot should be touching the mat while your right foot should be stacked over the left one. 
5. Keep your right hand in the air and rest your body on the right hip. 
6. At this point, you have to balance your body using your left foot and left hand. 
7. Breathe out, stretch your right leg, bend your upper body so that you can reach your right big toe. 
8. Grab the right big toe using your right hand’s thumb, index finger, and middle finger. 
9. Now, lift your right leg up, straighten your right arm, rotate your head to the left and gaze at the ceiling. 
10. This is the Vasisthasana yoga pose, you have to pause here for about 20 to 30 seconds taking deep breaths. 
11. While exiting the Vasisthasana pose, you have to first release your big toe, bring your right foot on the left one, and your right hand on your hips. 
12. Breathe out and turn your whole body to the center. 
13. You can repeat the Vasisthasana sequence pose to the other side just by changing your legs and hands. 

Benefits

• It strengthens and tones the arms, core, and legs.
• It will improve focus and concentration.
• This will stretch the back of the legs.
• This will help stretch your wrists and makes them stronger.
• This will improve the mental and emotional balance.
• This will boost up your confidence and self-esteem.

Who Can Do

Consult a doctor before beginning an exercise regime.