Yoga Tips: Side Plank & YogaClub Box

 
almonds and asana forearm side plank.jpg

Based on my Instagram polls it sounds like you guys want to know more about yoga poses - tips, breakdowns, modifications, etc and today I also wanted to share a bit more about my partnership with YogaClub Box for those that are new to the blog or my IG community!

YogaClub Box

I started working with this amazing company back in August and it has not only been a thrill to get a new box of surprise yoga clothes each month but the connections I've made with other people in the community online have been incredible.

How It Works:

When you sign up for a box (obvi using my 20% code Almonds20) you'll be prompted to fill out a style quiz. In there you can put preferences like I prefer tanks over T's or full length pants over capris. You can even customize favorite color schemes and patterns so that each month your stylist curates a box that is tailored to your body and your preferences. Of course you can change the style quiz at anytime in case you feel like mixing it up!

Next you'll sit back and wait for your box of clothes to arrive every month. Seriously how great is that? No trying on, no shlepping to 5 stores, you just get a perfectly curated box of clothes (~50% off mind you) full of name brand athletic wear sent right to your door.

BONUS: for every subscription sold YogaClub donates a yoga class to kids in underserved communities which is honestly my favorite part of why I support this company. Oh and the name brand yoga clothes at massively discounted prices doesn't hurt - seriously most of my boxes, which all have the tags still attached to the items, add up to about $175 worth of clothes when my box only costs $75 per month (seasonal is $89), yall that is less than 1 pair of pants from Lululemon. By a long shot!

Anyways, YogaClub Box-loving rant over, now on to side plank, wearing of course all items from my boxes!!

So today we are talking all about side plank

In sanskrit the term for the side plank in yoga that we all know and love is Vasisthasana. As I have mentioned in previous posts, a lot of times the sanskrit names have direct translations, but not so much with this one. Vasistha is the name of a number of well known sages in the yoga tradition, and it's meaning is:

 "most excellent, best, richest"

To get into it, I like to start from two places.

  1. From a regular high plank, shift your weight into the right arm. Make sure your right hand is slightly further forward than your shoulder on the mat. Begin to stack your left leg on top of your right leg. Bump your hips up high and reach your left arm towards the ceiling. For more, keep your toes together but create a little space in your heels so that your hips face slightly down while still keeping your chest open to the sky. Engage your legs!
  2. From an easy twist (low lunge with the left leg forward and right hand down), just step the left foot back to meet the right and follow the same steps as above.

Variations & Modifications

  1. You can always drop the bottom knee down, and kick that foot off the mat behind you like a kick stand. I often offer this modified side plank early in my classes as a nice way to stretch the side bodies, reaching your top arm to the front of the room and sealing your back foot down on the ground.
  2. Another modification is to take the whole thing on your forearm if it's too much on the wrist.
  3. For more intensity, try lifting your top leg. Either to a hover, or bend the knee and wrap your peace sign fingers around your big toe then extend the leg up. 
  4. For even more, my favorite transition, keep that lifted leg in your hand and go to full splits! Stretch those hammies first though! Photos below!!
 Knee down modified side plank variation

Knee down modified side plank variation

 Forearm side plank variation - could leave leg down

Forearm side plank variation - could leave leg down

 Toes together, hips facing down, chest opened up. See my hand slightly in front of my shoulder?

Toes together, hips facing down, chest opened up. See my hand slightly in front of my shoulder?

 Full side plank with a big toe hold - notice my foot on the ground is almost completely turned down with the sole on the mat, more balance and easier to lift the hips

Full side plank with a big toe hold - notice my foot on the ground is almost completely turned down with the sole on the mat, more balance and easier to lift the hips

And the grand finale, my favorite transition....

 

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