Side Plank (Vasisthasana)
Pose Overview
| Common Name | Side Plank |
| Traditional Sanskrit Name | Vasisthasana |
| Sanskrit Name Pronunciation | vah-sheesh-TAHS-uh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Side Plank Pose (Vasisthasana) is a yoga pose that is said to be beneficial for strengthening the arms, shoulders, and core muscles, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it resembles a plank, with the body in a side position and the arms and legs supporting the body. The pose is said to be helpful for increasing strength and stability in the arms, shoulders, and core muscles, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. In traditional yoga practice, this pose is said to be associated with the element of fire, and is said to increase energy, power and strength in the body. It is also said to be beneficial for reducing the symptoms of anxiety and depression by releasing tension in the body and promoting a sense of grounding and balance.
Benefits of Side Plank
Strengthens the arms, wrists, and shoulders Tones the abdominal muscles and improves core strength Improves balance and stability Enhances focus and concentration
How to Enter Side Plank
Start in a plank position with your hands placed directly under your shoulders and your feet hip-width apart. Shift your weight onto your right hand and rotate your left foot so that the sole faces the ceiling. Stack your left hip on top of your right. Keep your left arm straight and reach your left hand towards the ceiling. Keep your shoulders stacked on top of each other and engage your core. Keep your gaze forward or up towards your left hand.
How to Exit Side Plank
Carefully release your left hand and foot back to the starting plank position. Repeat the pose on the other side.
Common Side Plank Modifications & Variations
To make the pose easier, you can drop your left knee to the floor before stacking your left hip on top of your right. To make the pose more challenging, you can add a leg lift, lifting your left leg off the floor.
Common Mistakes with Side Plank
Collapsing in the lower back or letting the hips sag towards the floor Not stacking the shoulders on top of each other Placing the hand too far forward or too far back on the mat
Safety Guidance
If you have shoulder or wrist injury, avoid this pose or modify it with a block under the hand. Be careful not to overuse the shoulder and elbow joints.
