YanvaYoga > Yoga Poses > Supported Side Plank Pose

Supported Side Plank Pose - Salamba Vasisthasana

06.03.202326.05.2023

Supported Side Plank Pose, or Salamba Vasisthasana in Sanskrit, is a modified version of Side Plank Pose. With the top leg bent and foot flat on the floor, the pose is more accessible to those who find it difficult to balance with the feet stacked. This variation still strengthens the legs, core and arms.
Salamba vasisthasana strengthens the entire working side of the body, the foot on the ground acts as training wheels that allow you to focus on the alignment and the very tricky balancing aspect of the pose.

Pose Detail

Body Position: Arm & Leg Support
By Type: Balancing Yoga Poses, Strengthening Yoga Poses
Difficulty: Beginners
By Benefit: Yoga Poses For Stress Relief, Yoga Poses For Weight Loss

Step-by-Step Instructions

Step 1

Begin in Plank Pose, aligning your hands directly under your shoulders and your feet positioned hip-width apart.

Step 2

Shift your weight onto your right hand and roll onto the outer edge of your right foot. Stack your left foot on top of the right foot, creating a side plank position.

Step 3

Bend your left knee and place the foot on the floor, positioning it about halfway up your body.

Step 4

Extend your left arm straight up towards the ceiling, while simultaneously turning your head to gaze up at your left hand.

Step 5

Hold this pose for 5 to 10 breaths, allowing yourself to find stability and balance. Then, gently release the pose and repeat the entire sequence on the other side.

Benefits and Contraindications

Benefits

Builds core strength

Relieves stress and improves concentration

Lengthens the spine

Improves balance

Strengthens the legs, arms, shoulders, and wrists

Stretches the wrists

Develops focus

Contraindications

Carpal tunnel syndrome

Elbow, shoulder, or wrist injury

Tendonitis

Photo poses in different angles

Modifications, Props and Tips

Placing a block under your bottom hand can provide additional support and stability, especially if you’re new to the pose. You can use a lower or higher block depending on your comfort level.
Practicing the pose with your bottom hand against a wall can provide additional support and help you maintain proper alignment.
If you want to challenge yourself, you can lift your top leg higher towards the ceiling, or even lift your top arm towards the ceiling as well.
To maintain stability in the pose, engage your core muscles and draw your navel towards your spine.
To help maintain balance, keep your gaze forward and avoid looking up or down.

Frequently Asked Questions

How often should I practice Side Plank pose?

The frequency of your Side Plank pose practice will depend on your individual needs and goals, as well as your level of experience and comfort with the pose. It can be incorporated into a daily or weekly yoga practice, or used as a warm-up or cool-down for other physical activities. It’s important to listen to your body and practice in a way that feels safe and sustainable for you.

Does Side Plank Pose helps to burn fat?

Side Plank pose can help strengthen and tone the muscles of the core, arms, and legs, which can contribute to an overall increase in muscle mass and a higher metabolic rate. However, it is not a targeted exercise for burning fat, as spot reduction is not possible. In order to lose fat, a combination of regular exercise, a healthy diet, and overall calorie deficit is necessary. Side Plank pose can be a helpful addition to a well-rounded fitness routine, but it should not be relied upon as the sole method of burning fat.