How to do Vasisthasana (Side Plank Pose)

Transcript

[Music] Namaste welcome to yoga and you I'm kitna from dland gate [Music] studio today we'll be seeing how to get into vishas first go to a mountain posture place your palms on the mat drop your head down stretch your tailbone up now inhale push your shoulders forward such that you go to a plank posture don't drop in your shoulders lift your shoulders away from your ears your nose parallel to the ground and push your shoulders in front of the wrist this is a proper PL to do Vrain now engage your core bre from the sides of your abdomen now gently drop your right hand down and then take your left palm up try to press PR the right palm from your armpit don't drop your hip down lift your hip up engage your glute muscles pull the navel inside push your pelvic bone up gently take your left palm up and then turn your neck look at your left palm keep lifting your hip up stay here for four to five breaths if you're not able to do a proper plank it's okay you can take your leg one leg out and then lift your hip up look at your palm after gaining your stability here you can gently shift your leg up over the other leg and then stay keep lifting your hip up don't drop your hip down and then exhale come down repeat the same with your other [Music] sidey