Side Plank Pose - Vasisthasana

Side Plank Pose - YanvaYoga


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.

Pose Detail

Step-by-Step Instructions

Step 1
Start in Plank Pose, pressing firmly through your hands with your shoulders aligned over your wrists.
Step 2
Keeping your core muscles and legs engaged, roll both your heels to the right.
Step 3
Stack your left foot on top of the right.
Step 4
Draw your legs together and push out through the feet.
Step 5
Press down through the right hand and raise your left hand. Keep your lower belly engaged and your tailbone long.
Step 6
Look up to your hand, or ahead of you.
Step 7
Build up to stay in the pose for 5 breaths.
Step 8
To come out, exhale as you lower your left hand and pivot your feet back to Plank position.
Step 9
Repeat on the other 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.

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.