Side Plank Pose, or Vasisthasana (VAH-shees-THAH-suh-nuh), is named after Vasistha, one of the oldest Vedic sages and the author of a number of Vedic hymns. Side Plank Pose is a very powerful posture that requires a lot of strength and body awareness. This posture is not recommended to those just starting out or yogis who have limited strength.
Begin by assuming the Plank Pose, ensuring that your shoulders are directly over your wrists while pressing down firmly through your hands.
Engage your core muscles and keep your legs activated as you roll both of your heels towards the right.
Place your left foot on top of your right foot, creating a stacked position.
Draw your legs together and extend your feet outward, maintaining a strong push.
Lower your right hand to the ground while simultaneously raising your left hand. Keep your lower abdomen engaged and elongate your tailbone.
Direct your gaze upwards towards your raised hand or maintain a forward gaze.
Gradually work your way up to holding the pose for 5 breaths.
To exit the pose, exhale as you lower your left hand and pivot your feet back into the Plank position.
Repeat the entire sequence on the opposite side.
Benefits and Contraindications
Strengthens the arms, wrists, and legs
Increases wrist flexibility
Tones and strengthens the core
Improves balance, focus, and concentration
Stretches and strengthens the side body
Opens the hips and hamstrings
Wrist, elbow, or shoulder injuries
Carpal tunnel syndrome
High blood pressure
Photo poses in different angles
Modifications, Props and Tips
Side Plank Pose can build arm and core strength quickly. However, it’s vital to ensure you are performing the pose with correct alignment; otherwise, it’s very easy to injure your shoulders, elbows, and wrists. Keep the following information in mind when practicing this pose:
The foundational alignment for this pose is found in both Mountain Pose (Tadasana) and Plank Pose. Thoroughly review the instructions for these poses before practicing Vasisthasana!
Stack your top foot directly on top of your bottom foot, just as if you were standing in Mountain Pose (Tadasana).
To learn the correct weight distribution in the pose, practice it with the soles of your feet pressing against a wall.
A digital marketer in love with yoga and everything that goes along with it.
In 2021, her huge passion for yoga led her to yoga teacher trainings.
After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva.
To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics.
Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga.
At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.