In side plank the heart region is open as we balance on one arm. We can embrace our strength, our emotions and the perfection of the moment.

Start in plank with the wrist creases right in front of the top of the shoulders. As you keep the waist line up towards the sky and scoop the tail bone, melt the heart towards the ground, allowing the shoulder blades to move onto the back. Shift your weight to the right arm and stack the feet together (the outside right foot will touch the ground). Inhale as you extend the left arm up towards the sky. This is Vashistasana. After about five deep breaths, come back to plank and move to the others side. 

Alignment Points: It’s very important for the safety of the shoulder muscles to keep the hand slightly forward of your shoulder when you move to the side. If you have had a shoulder injury or are weaker in the shoulders, try the side plank pose with the right knee on the ground. This pose is safer and will help build the strength needed to do the final pose.