Side Plank (Vasisthasana)

Begin on your hands and knees with the hands shoulder width apart and the knees hip width apart. Spread the fingers wide. Extend your left leg behind you and place the left sole of the foot on the floor. The left leg is straight and the foot is in line with the right leg. Press the top of the right foot and shin into the ground. On a strong inhalation connect to your center as you reach the left arm straight overhead. Open the fingers and reach for the sky. Keep your cervical spine aligned with the rest of your spine as you gaze up at the left hand. Breathe. Repeat on the other side.

Modified Version: Place your left hand on your hip, and roll your left shoulder towards your back. Repeat on the other side.

Kapha Focus:

Opening and extending the side body towards the sky creates space in your chest, shoulders, and spine.

Benefits:

Strengthens the abdomen, arms, and legs, and improves balance.