{"id":10085,"date":"2023-03-29T09:58:12","date_gmt":"2023-03-29T09:58:12","guid":{"rendered":"https:\/\/yogamagazine.com\/?p=10085"},"modified":"2023-03-29T09:58:15","modified_gmt":"2023-03-29T09:58:15","slug":"side-plank-with-toe-hold","status":"publish","type":"post","link":"https:\/\/yogamagazine.com\/side-plank-with-toe-hold\/","title":{"rendered":"SIDE PLANK WITH TOE HOLD"},"content":{"rendered":"\n<p><strong>How To Perform&nbsp;<\/strong><\/p>\n\n\n\n<p>\u2022 From the Side Plank variation, take the gaze down to the oor rst as it\u2019s easier to keep your balance.<\/p>\n\n\n\n<p>\u2022 Bend your top (left) knee towards your chest so you can reach down the inside of your leg for the foot. (To do this you may need to bend the right knee a little so that the entire sole of the right foot makes contact with the ground, giving you more to balance on than just the knife-edge of your right foot!)<\/p>\n\n\n\n<p>\u2022 Grasp the left big toe with your left thumb, index nger and middle nger.<br>\u2022 Turn the leg out so that the knee points upwards rather than forwards.<\/p>\n\n\n\n<p>\u2022 Keeping the ankle exed, slowly begin&nbsp;to extend the left foot towards the ceiling and straighten both legs as much as you can.<\/p>\n\n\n\n<p>\u2022 Ground the sole of the right foot into the mat to enable you to lift the hips even higher.<\/p>\n\n\n\n<p>\u2022 Keep rooting into the oor with the right hand and firm the shoulder blade down into the back.<\/p>\n\n\n\n<p>\u2022 Take the gaze up towards your top hand and shine your heart towards the ceiling.<\/p>\n\n\n\n<p>\u2022 Try to stay here for 5 breaths.<\/p>\n\n\n\n<p>\u2022 To come out of the pose, slowly re-bend the left leg and return to Side Plank and then Plank pose before resting in Child\u2019s pose. Repeat on the other side.<\/p>\n\n\n\n<p><strong>Benefits<\/strong><\/p>\n\n\n\n<p>\u2022 Promotes balance and all over body strength.<br>\u2022 Improves focus and concentration.<br>\u2022 Stretches wrist and hamstrings.<br>\u2022 Is a wonderful way to express joy!<\/p>\n\n\n\n<p><a href=\"http:\/\/yogamagazine.com\/wp-content\/uploads\/2019\/08\/Foot-in-Tree.jpg\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How To Perform&nbsp; \u2022 From the Side Plank variation, take the gaze down to the oor rst as it\u2019s easier to keep your balance. \u2022 Bend your top (left) knee towards your chest so you can reach down the inside of your leg for the foot. (To do this you may need to bend the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10086,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_mi_skip_tracking":false,"footnotes":""},"categories":[216,71],"tags":[215],"class_list":["post-10085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advanced-pose","category-yoga","tag-advanced-pose"],"aioseo_notices":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/10085","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/comments?post=10085"}],"version-history":[{"count":1,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/10085\/revisions"}],"predecessor-version":[{"id":10087,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/posts\/10085\/revisions\/10087"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/media\/10086"}],"wp:attachment":[{"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/media?parent=10085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/categories?post=10085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogamagazine.com\/wp-json\/wp\/v2\/tags?post=10085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}