vah-sish-TAHS-ah-nah
A powerful lateral arm balance that builds unwavering core stability and upper body strength. It challenges equilibrium while forging a resilient, integrated connection from the hand to the feet.
Stack your top foot over the bottom foot.
Press the floor away to lift the hips toward the sky.
Extend the top arm vertically, stacking the shoulders.
Spread the fingers of the supporting hand wide, rooting into the knuckles.
Firmly seal the outer edge of the bottom foot into the mat.
Engage the obliques to prevent the hips from sagging toward the floor.
Draw the supporting shoulder blade down the back to stabilize the joint.
Builds significant strength in the obliques and transverse abdominis
Stabilizes the rotator cuff and strengthens the supporting wrist
Develops determination and sharp mental concentration
Place the soles of the feet against a wall to provide a grounding force and ensure the legs stay fully engaged.
Place a block under the supporting hand if the floor feels too far away in modified versions, or to change the angle of the wrist.
Stand behind the student. Place hands on the sides of the waist and gently guide the hips upward to ensure they are in line with the shoulders and heels.
Avoid lifting too abruptly; ensure the student's supporting shoulder is stable.
Lightly touch the top shoulder to encourage it to roll back, ensuring the chest stays open and the shoulders are vertically aligned.
Do not pull the top arm back; focus on the rotation of the torso.
Lift your hips.
Lift your hips high to engage your deep core muscles.
Straighten your arm.
Engage your triceps and keep a tiny bend in your elbow to protect the joint.