full side plank and modifications

Full Side Plank With Modifications

STEP BY STEP VASHISTHASANA BREAKDOWN

FULL SIDE PLANK

pFULL SIDE PLANK & MODIFICATIONS: VASHISTHASANA

USING THE WALL AS A PROP

Full Side Plank (Vashisthasana) has many modification options and variations to help make it more accessible or more challenging. I personally love teaching this posture with a foot on the wall to increase stability and provide a frame of reference for shifting the weight out of the hand and into the foot. 

Some people avoid the use of props thinking that they are a “crutch.” For sure, they could be used as a way to avoid challenges if that is your intention, but they could also be used as a way to increase body awareness and help you develop techniques. Props are neither good nor bad; it’s just a matter of how and why you are using them. Is it that you want to avoid challenges, or that you want to face the challenge intelligently and appropriately?

In the video tutorial below, I show how to modify side plank by placing a foot on the wall. This reduces the required balance and will allow you to focus on the foundations of the posture, like the strength of your hand and wrist: press thumb and pinky fingers into the ground. You can focus on the foot on the wall: attempt to press the instep of your foot into the wall. Eventually, you will be able to place the whole foot on the ground which will give you strength and power to lift the hips up. Lastly, keep your shoulder externally rotating, as indicated in the video.

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Full Side Plank & Modifications • Vashisthasana At the Wall

This Side Plank tutorial footage is taken from the July 2021 Immersion, titled BALANCE

Full Side Plank Set Up

What I don’t discuss in this particular clip is how the setup of this posture is exactly like Wild Thing. This means your pelvis is more open toward the sky as opposed to the standard side plank where your feet are stacked. The spine is in a backbend as well, unlike the standard variation where the spine is neutral.

There are other alignments you could explore, but these will tend to give you the greatest access to the full side plank variation where you grab the top foot and extend the leg. If you want to practice the full class, be sure to check out class #9 of the July 2021 Immersion, called Balance

 

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Three Full Side Plank Modifications and Variations

  1. Foot on The Wall: Once you rise up to wild thing, place the back foot on the wall – push your weight toward the wall, even if it means both knees are bent. This is not only okay but an indication that you are doing it properly.
  2. Tree Pose: The next step is infinitely more challenging because it requires greater balance and flexibility. Take the foot off the wall, similar to tree pose but without placing the foot on your inner thigh (though that is also another variation). I suggest pushing your knee into your hand to get your hip flexors active. Hip flexor strength becomes key when you attempt to straighten the leg. Often the tension of the hamstrings is too much and people have to let go of the foot. If your hip flexors are strong and used to engaging in this position, then they can help out by keeping the top leg closer to your upper body, lessening the chances that you’ll have to let go of the foot when extending the leg up to the sky.
  3. Full Side Plank or “Extended Vashisthasana”: Pull your knee in as tight as possible in order to grab your foot. Either stay as a modification or begin to kick the foot to the sky, straightening the top leg. Pro tip: it’s helpful to keep the bottom weight baring leg bent while extending the top leg upward. 
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  • GUIDED MEDITATIONS TO DESTRESS, INCREASE FOCUS, & GAIN MENTAL CLARITY

Can’t Straighten Your Legs?

This is normal and it really shouldn’t be your focus. This is an incredibly physically demanding posture that requires extreme flexibility. Even with slightly bent knees, the posture is still visually stunning, and I would argue it’s even more bio-mechanically sound because bent knees typically trigger more muscle engagement.

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#1 Tip To Advance Your Practice

Dharana: The Mastery Approach

#1 Tip to Advance Your Yoga Practice

Dharana Leads to Mastery 

There are multiple reasons why we practice asana (the physical practice of yoga), but most of us would agree that the primary one is that we feel better afterward. Asana offers us an opportunity to get to know our body on a deeper level because it demands the full attention of our mind. You can’t mentally check out while holding a balance posture; you must stay present. It’s that type of absolute focus that allows us to advance in anything we do. In the yoga sutras, the harnessing of our mind’s attention to focus on one thing is referred to as Dharana. We can get to the state of Dharana on and off the mat. It’s a skill that can permeate every aspect of our life. To become masterful at anything we do, we must practice this single-pointed focus. So how do we do it in our asana practice?

The challenge most of us face is that our only measure of progress in the asana practice is the attainment of postures. I say asana specifically because the yoga practice includes far more than the study of the physical body, and for this discussion, I want to target the development of our physical awareness. If the postures are our only measurement, then we subconsciously will strive for the ability to achieve more of them so long as we feel safe enough. On the other hand, if we don’t feel safe then we will likely hold ourselves back from our potential. I’d like to invite you to focus your attention on something more specific in your physical practice: targeted, intentional muscle activation and the sensations you experience while doing so. Instead of practicing many postures, focus on fewer postures with several muscle activations. The body has a tremendous amount of muscles, so limit your options by focusing on one area of your body i.e. the hips, shoulders, spine, ankles, core, etc. This is how I structure my Elements of Mastery immersion, I take you through simple postures while targeting each area of the body throughout the weekend or online course. In the video below, I give the example of how to activate 3 different muscle groups in the “hips” category for one single posture, lunge pose.

What Does it mean to be advanced?

The practice of yoga is always about developing some form of awareness through intentional actions. Advanced in the physical practice of asana means heightened proprioception of the body or “Body Awareness.” Understanding how to activate the various muscles of the body in order to move your bones/joints and be able to feel the sensations of these actions is what qualifies an advanced practitioner. For some, that may result in complex postures that require flexibility and strength, and for others, it might be living a more pain-free life. In any case, “advanced” is not aesthetic, it’s functional, which may or may not be visually pleasing to someone watching. The recent interest in fascia, the connective tissue of the body, has revealed many findings in modern research. While researchers are just a few years into the study of connective tissue, studies are showing the correlation between proprioception and chronic pain – those that are less aware of and capable of moving or activating certain areas of their body also experience chronic pain in these areas. What that means for us practicing yoga is to use the practice to develop greater body awareness if we want to decrease chronic pain. Watch the video below to see how I explore different muscle groups within a simple lunge posture

4 KEY MOVEMENTS

To simplify your adventure, let’s look at one way of breaking down potential engagement into 4 directional movements.

  1. Squeeze in: This can be any movement where the extremities are moving or are trying to move toward each other, or more specifically toward the midline of the body. It can also mean the front body contracting inward toward the center of our core – a full tuck position or balasana-child’s pose. In anatomy terms, I am referring to Adduction and Flexion of the body.
  2. Push Out: This is the opposite engagement or movement- away from the midline or when the front body expands like you are stretching out after a good night’s sleep. Anatomically speaking, this is Abduction and Extension of the body.
  3. Turn in: When the Extremities Rotate toward the midline of the body
  4. Turn out: When the Extremities rotate outward and away from the midline.

In addition, you have side bending and twisting. Side Bending is a push out on one side and a squeeze in on the opposite, while twisting the spine is a rotation along the central axis. My suggestion is to start with the four key movements as they will provide a strong platform to work with.

ELEMENTS

Another approach toward simplification of the complexity of the body is using the elements of nature (Earth, Water, Fire, Air). This is the basis that I use for the Elements of Mastery both the online version and live immersions. With the elements, you can still refer back to the 4 Key Movements.

Earth: The way I structure the earth practice in EOM is we look at the foundations of our postures – the two main connectors to the earth are the feet and the hands. There are 4 main directions of the ankles and if you practice these joint articulations throughout your standing postures, you will gain mastery over the feet and ankles; the same is true for the hands.

Water: The Element of Motion and Emotion appropriately relates to the hips which are the main area of our body that initiates movement from one place to another. The video above is a great example of hip activation in one posture. To really dive deep into developing awareness of the hips check out Hips: Rock Em and Unlock Em

Fire: Relates to the Core. The four directions of core activation are Flexion, Extension, Rotation, and Lateral flexion. Of these, Flexion and Rotation are most accurate to the element of Fire. To get to know these best you will want to practice Parts 3 and 4 of Elements of Mastery.

Air: Air relates to lateral flexion and extension of the spine along with thoracic diaphragmatic breathing. Practice Parts 4 and 5 of Elements of Mastery.

4 KEY MOVEMENTS

By exploring the multiple options within just a few postures, you will gain tremendous insight into your body.  When you focus your attention in this way, more advanced postures will likely become accessible simply because of your increased ability to activate muscles and move your joints. This masterful approach done over the course of time will increase the health of your muscle tissue leading to an increased range of motion and greater strength.

Dharana is the practice of focusing your attention or harnessing the full power of your mind. Now you know how to apply it to your body, but you can also apply this skill to anything you do.

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