I see people look at postures and go -“I’ll never do that”. But what if we stop looking at the end product and start seeing it as a vessel to help our body experience sensation. Then it doesn’t matter what you LOOK like but what you FEEL. .
Visvamatrasana side plank variation is an advanced posture - for both strength & mobility. It opens your shoulders, hips, side body, hamstrings & chest while strengthening your shoulders, arms & core. BUT what people forget is you don’t have to do the FULL pose to feel these benefits. Your Visvamatrasana may be bending & lifting the front leg. You may bend the supporting leg - or you may just stay in side angle to fully open the side body and hips. .
As long as you feel these areas working your doing the pose for YOU & where your body needs. Click HERE see how I get into these different variations & don’t forget to always warm up first! .
1. Side angle is a great prep for this pose without needing as much upper body and core strength. Aim to open the chest to the sky hole staying long in both sides to stay engaged and build openness in the shoulder and side body. .
(Extra tip! Combine 2 and 3 together until both are comfortable before moving onto 4!) .
2. Begin to hover the foot & bend leg towards your chest. Take hold of foot with you free arm and begin to focus on lifting the leg as high up your arm as possible to engage your core. .
3. Placing the knee down flake hold of the foot and begin to open the leg out to the side. This helps improve your hamstring & hips flexion as well as your shoulder mobility. .
4. Bending the supporting leg into a goddess squat, begin to extend the leg (as in 3). This doesn’t require as much side engagement or flexibility but helps open the hips more in the supporting leg. Try to lift the hips as much as possible & work towards straightening the leg. .
5. If your wrist is feeling sensitive or you haven’t got quite enough arm strength to hold the position in full side plank, try lowering onto the forearm. This focuses HUGELY on your core strength & engagement as well as isolates your shoulder stability of the supporting arm!