Posture clinic: Side Plank (variations): Vasisthasana (VAHS-ees-THAHS-anna) Vasistha literally means "most excellent, best, richest" and is the name of several well-known sages in the yoga tradition. Several of you have asked about the instructors referring to "Wild Thing" during side plank. This week we explore a variation of Side Plank commonly called "Wild Thing" which challenges not only the "core" (the abdominal muscles and the hip flexors) but also upper body strength. The biggest challenge though is to overcome fear and doubt. This variation is a "heart opener", which means we turn our heart upward to the sky as we "broaden" across the chest. As you practice any variation of these postures, pay attention to your breath as well as your mind, because you will feel challenged in many ways. These are postures that really show us where our fears lie. It places us in a vulnerable position and it is amazing to feel the emotions rise up internally. If you can control your mind and just allow the emotions to rise up and flow outward, great healing occurs almost instantaneously. These postures train the mind to stay in places of difficultly instead of running away and developing protective measures. Wild thing is an advanced posture and should only be attempted after you have developed a strong standard side plank posture practice. This posture improves strength of the wrists, shoulders, core, buttocks and legs. The entire "core" should be fully engaged and the breath steady and regular. As we move from a Plank dropping the heels to the right, stacking the heels, hips and shoulders, it is the "core" engagement that keeps us balanced. Focus on lifting up through the hips, press the hips upward, strengthening and engaging the sides of the torso. Keep the hips lifted and the core engaged as you slowly lift the top leg, bending it at the knee and step the foot behind the torso, landing the ball of the foot onto your mat. Press the hips "upward" immediately and then reach the top arm overhead and back as if reaching for the floor. Feel your chest expand and widen, as you open your heart. Lift the heart along with the hips as you bring your gaze to the sky and keep the breath steady and even. This creates a backbend. Press into the ball of the foot that is behind the torso and continue to lift the hips. Continue to lengthen the raised arm as you feel the shoulders and chest open and stretch. As we compress the lung, you feel your emotions begin to rise up as your breath becomes shallow. Continue to take in little sips of air and hold steady. As we release, it is very important to keep the core engaged and move from the center of your torso. As you engage the oblique muscles to return to side plank, the lower abdominal muscles are very active as you bring the leg from behind the torso to on top of the bottom leg. Stay steady with the breath. Slowly return to a plank posture keeping the entire core and the legs engaged. Hold your plank and take a breath. Become aware of what just transpired within you. Overcoming fear and doubt is what leads to growth. These are the things that you take out of the studio with you into your daily life. This is the place where we break those Samaskaras and Vasanas (repetitive loops of patterns, actions and events that occur over and over). Regular hot yoga practice teaches us how to maintain a balanced state of mind and ultimately break free from these compulsive patterns. Allowing yourself to be in uncomfortable places where learning happens soon reveals that what seems impossible may one day be possible.
Posted on: Fri, 14 Jun 2013 23:43:12 +0000
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