Arm BalanceIntermediate
Side Plank
Vasisthasana
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About This Pose
Side Plank (Vasisthasana) is yoga's primary lateral strengthening pose, balancing on one hand and the edge of the bottom foot. This position builds tremendous strength in the obliques, shoulders, and hips while challenging balance and coordination. It's essential for developing the lateral strength often neglected in forward-facing practices.
Step-by-Step Instructions
- 1
Begin in Plank Pose
- 2
Shift weight to your right hand
- 3
Roll onto the outer edge of your right foot
- 4
Stack your left foot on top of the right
- 5
Lift your left arm toward the ceiling
- 6
Stack shoulders and hips
- 7
Hold for 5 breaths and switch sides
Alignment Cues
- Hips lifted, not sagging
- Stack feet or stagger for stability
- Reach actively through top arm
- Engage the entire side body
Benefits
- Builds oblique strength
- Develops shoulder stability
- Challenges lateral balance
- Strengthens hips
- Improves coordination
- Addresses lateral weakness
Modifications
- Lower bottom knee to floor
- Stagger feet front and back
Variations
- Tree variation with top foot on inner thigh
Cautions & Contraindications
Cautions
- Avoid sinking into the shoulder
- Stack joints properly
Avoid this pose if you have:
- Shoulder injury
- Wrist pain
Quick Facts
Primary Focus
coreSecondary Focus
shoulderships
Suggested Hold
30 seconds
Tags
side plankcorebalancearms
Equipment
yoga mat
