Gallery The Yoga Studio Changing Rooms Shower Room Clare in Plank Becca in Urdhva Dhanurasana (Full Wheel): an intense back bend which stretches the chest. strengthens the arms, wrists, legs, buttocks, abdomen and spine. Ryan in Parsva Bakasana (Side Crow): an advanced and extended version with the upper leg raised. Requires intense focus, upper body and core strength. Paula in Side Plank (Vasisthasana): Strengthens the arms and core, stretches and strengthens the wrists and improves balance.