Vasisthasana :: Side Plank 

Bottom hand spread, fingers pressing. 

 Arm strong. 

 Wrist directly under shoulder. 

 Torso open to side. 

 Navel pulled in and up (uddiyana bandha). 

 Hips lifting. 

 Pelvis floor engaged (mula bandha). 

 Bottom leg strong. 

 Side/bottom of foot pressing into the mat. 

 Extension (optional): Top leg lifting. 

 Pressing away with heel. 

 Grabbing toe with fingers. 

 Gaze (dristhi) upwards. 

 B R E A T H E (ujjayi breath). 

 smile.

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