Vasisthasana (Side Plank)

Learned: Asana Lab

See Manual Pages: 97, A-116, A-120

Where this can show up in class: Peak Pada, Connecting Vinyasa

This pose can be done in the following orientations: Arm Balance.

Blueprint Pose: Tadasana

Hip and Knee Information
  Hip Position Knee Position Significant Weight Bearing
Open Closed Bent Straight
Front/Leading Leg  X X 
Back/Second Leg XXXX 

Movements of Prana
Prana Apana Vyana Samana
Top arm
Hips (push up)
Big toe (if caught)
 Standing hand
Feet touching ground
Belly (maybe excessive)
Pelvis (maybe excessive)
Legs (maybe excessive)
 Head
Feet
Big toe (if caught)
 Inner thighs
Serratus
Lats

Relevant Asanas
Kramas Related Asanas Pratikryasanas
Hips on ground
One knee down
One foot down (front or behind, prefer front for shoulder)
Staggered feet
Stacked feet
Top leg lifted
Vrksasana legs (raise top leg, don't set on bottom leg)
Hand to top leg big toe
 Tadasana
Trikonasana / Utthita Trikonasana (for Prasarita version)
Vrksasana (for Vrksasana legs version)
Phalakasana
Chaturanga Dandasana
Prasarita Padottanasana (for Prasarita version)
(Prasarita) Utthita Hasta Padangusthasana (for Prasarita version)
Supta Utthita Hasta Padangusthasana / Supta Padangusthasana (w/ Prasarita legs)
Utthita Tadasana (for Prasarita version)
Anantasana (for Prasarita version)
Ardha Chandrasana (for Prasarita version)
Parighasana
Visvamitrasana

Physical Key Actions
Joint Mobilizations Muscle Stretching Muscle Engagement
Bottom side serratus
Bottom side lats
Bottom side obliques

Common Misalignments
Mixalignments Cues to help
Chin to chest Neutral spine through neck; Gaze at floor/wall/up
Hanging in shoulder Come in from Phalakasana, lift and arch up lower side waist to take pressure off shoulder; Krama down
Hip flexion Neutral spine, almost into extension but not quite
Hips too low Engage glutes and core