Chad Erickson Demonstrating the Pose | Photo Mountain Weekly News
It is important to find variety in yoga poses so you don’t get bored and also to recognize that the body’s needs can be different from one day to the next.
1. Begin in high plank position. Stack shoulders over wrists. Engage the core as you reach forward with the crown of your head and back with your heels. Resist the temptation to let the torso sag down. Imagine you are able to draw a straight line from the back of your head to the backs of your heels.
2. Step the left hand just below the center line of your body and roll onto the blade edge of your left foot. Rest right hand on hip and keep your gaze down at the ground.
3. Plant right foot in front of torso, using it as a kickstand. Reach the right hand high, spreading the fingertips and sending prana through the arm.
4. Stack the right foot on the left and continue to reach high with right fingertips.
5. Place the sole of your right foot on the inner left thigh to come into a tree pose version. Point the knee as vertical as your hips will comfortably allow.
6. Strongly engage the core as you raise the right foot with toes pointed out to the side. Without straining, raise the foot toward hip height.
Within the pose: Whichever variation you choose, check in to make sure the shoulder is stacked over wrists and you are not letting the torso sink down. Use the core as your center of energy to make this pose strong and stable. Find a comfortable position for your neck, either looking down, to the side, or up. Breathe for several seconds, repeat on the other side, then rest in child’s pose as your body processes the side plank pose.
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