Yoga - Side Plank Advanced - part of the women's fitness video series by GeoBeats. Today I am going to show you an advanced variation of the side plank pose. It is called vasisthasana, as taught by Dharma Mittra. So, we will come into the plank position, legs straight out behind the body. Bring the right hand a little bit toward the center of the mat and turn the body. Bring the left toe all the way back. Turn the sole of the right foot at a 45 degree angle down toward your mat, so you have extra strength for balance and extra platform. Right. Lift the hips all the way up, looking up toward the left thumb. If you can, you start to lift the left leg up, taking hold of the knee and lifting the hips. From there, you are free to grab the foot. Stretch the leg all the way up and start to lift and open the hips. To come out, release the leg gracefully. Return back to the plank pose and you may go to the other side, or come down and rest for a moment before practicing on the other side. This posture helps to strengthen the whole body, create flexibility in the shoulders and the spine, and the core of the body.