Arm BalanceIntermediate
Forearm Side Plank
Vasisthasana on Forearm
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About This Pose
Forearm Side Plank brings the benefits of lateral strengthening to those who need to avoid wrist pressure. By resting on the forearm rather than the hand, this variation makes side plank accessible to more practitioners while still building oblique strength and shoulder stability. It's an excellent modification and a pose in its own right.
Step-by-Step Instructions
- 1
Lie on your right side with forearm on the mat
- 2
Stack feet or stagger for stability
- 3
Press into forearm and lift hips
- 4
Create a straight line from head to feet
- 5
Extend left arm toward ceiling
- 6
Hold for 5-8 breaths
- 7
Lower and switch sides
Alignment Cues
- Elbow directly under shoulder
- Lift the waist away from the floor
- Engage the entire side body
- Stack or stagger feet
Benefits
- Reduces wrist strain
- Builds lateral strength
- Accessible modification
- Strengthens obliques
- Develops shoulders
- Inclusive option
Modifications
- Lower bottom knee to floor
- Keep top hand on hip
Variations
- Add leg lifts for more challenge
Cautions & Contraindications
Cautions
- Avoid collapsing into the shoulder
- Stack hips directly over each other
Avoid this pose if you have:
- Shoulder injury
- Elbow pain
Quick Facts
Primary Focus
coreSecondary Focus
shoulderships
Suggested Hold
30 seconds
Tags
side plankcorebalanceforearm
Equipment
yoga mat
