The Side Plank pose, or Vasisthasana, is an advanced pose. However, yogis can build skill in this pose gradually. The root of vasisthasana, vasistha, means "most excellent" in Sanskrit. This name is attributed to many ancient yogi sages.
About Side Plank Pose
Aside from the exhilaration of mastering the pose itself, many yogis experience the following benefits:
- Greatly improved balance
- Stronger core
- Increased tone in the legs
Step into the Pose
To Perform Side Plank Pose
- Begin in Downward-Facing Dog.
- Tilt the side of your right foot to rest on the floor, then lift your left foot and place it atop your right.
- Put your left hand on your left hip, shifting your torso in the same direction. Make sure to turn the torso from the hip.
- At this point, your body is supported by the extension of the straight right arm and your two legs, with the weight of the body in the right hand and right foot.
- Draw the shoulder blades down, and firm up the backs of the leg to strengthen the pose.
- If possible, lift the left arm straight into the air.
- Breathe through all motions. Hold one side for approximately 15 seconds, descend into Downward-Facing Dog again, and repeat on the other side.
Do not perform Side Plank if you have wrist or shoulder problems.
For more instructions on Side Plank pose, visit Yoga Journal.
Practice this pose against a wall for better balance. Also, use the modification of supporting the arm on the floor.
Extend the top leg up and out, away from the supporting leg.