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Ecstatic Yoga Immersions
Immersions Directory
Asana II
EY Asana II Analytics, Side Plank, Vasisthasana
Analytics Directory
Steps
Begin; On floor laying on your side
#1 Lay on your right side legs straight, ankles stacked
#2 Bring right elbow under rt. shoulder with forarm pointing away from body
#3 Engage abs by bringing navel toward the spine
#4 Lift the hips and knees off the earth with hips stacked
#5 Body is in straight line from ankles to shoulder to head
#6 Hand on hip, along body or raised to sky
#7Engage bandhas and breath, gaze upon a dristi (point that isn't moving for balance)
#8 Repeat on the other side
Coming Out;
Relax the body down to the earth gently
Analytics: Side Plank, Vasisthasana
Balance
Benefits: Balance & Concentration
- Strengthen oblique abdomen, glute and spinal muscles
- Core stabilization
- Posture
- Good for pregnancy
Contraindications:
-Injury or recent surgery in shoulder, arm, elbow or ankle
Modifications/Variations:
- Rest on forearms, knees, or single knee
- Hand on hip, along body or raised
- Drop to knee or knees
- Twist or curl the body for more core strength
- Leg lifts, hip dips or side crunch's
Foundation: Outer edge of foot
& hand or forearm.
Alignment:
- Forearm or hand on mat under shoulder
- Navel in toward spine
- Body in straight line ankle to head
- Hips stacked
- Avoid dropping into shoulder, sagging
hips, rolling forward or back.
Intention: Balance
Rapture
Rapture
Rapture
Analytics
Bandhas
Foundations
Pranayama analytic
Asana/Prana/Med
Foundations
Pranayama Practice
Foundations
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