Full Vashistasana, or side plank, is a pose that encapsulates the give and take of the yoga practice. It requires an embracing of strength and stretch and finding the balance in the pose comes from both effort and ease. With too much focus on strength and effort, it becomes difficult to lift the leg and open the heart. But, if all the focus is on the lengthening then holding the pose on one arm and one leg become impossible.
Creating a sequence for this class should focus on helping students to build familiarity with integrating the muscles of the body in towards the center line and also opening the shoulders and the hamstrings to allow for the lift of the leg.
The key is making sure that you visit side plank a few times in class while also not doing it so often that students become exhausted before you have a chance to teach your peak. Replacing chaturanga a few times with side plank in between your rounds of standing poses is a good way to achieve this.
As with any peak pose, itâs also important to offer steps along the wayâ staying with the top leg in a tree pose position in side plank or simply lifting the leg without reaching for the foot are great options for this.
The use of a strap can also be helpful ifâ and this is a big ifâ you are able to successfully demo how to use it. Sometimes that can get a little clunky and actually be more hurtful than helpful. In that case, staying with a tree pose leg is the way to go.
Puttering/Warm-Up:
- Supta Padhagustasana
- Supported Side Plank
- Low Lunge Twist
- Prasarita Padattonasana
Sun Salutations:
- 3-4 Rounds
Standing Poses:
- Warrior 2
- Triangle Pose
- Ardha Chandrasana
- Warrior 3
Balance Pose:
- Tree Pose
- Padaghustasana B
Twist Pose:
Revolved Triangle Pose
Peak Pose: Vashisthasana (Side Plank)
Wind Down Poses:
- Uppavistha Konasana
- Paschimottanasana
- Bridge
- Recline Spinal Twist
Savasana
Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @kate.lombardo and @yogarenewteachertraining on Instagram.
And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:
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