Arm BalanceIntermediate
Side Plank Hold
Vasisthasana Hold
www.yoga-sequencing.com
About This Pose
Side Plank Hold emphasizes the sustained, static holding of Vasisthasana to build muscular endurance alongside strength. Longer holds develop the mental focus and breath control needed to maintain challenging positions. This approach builds the sustained strength required for advanced arm balances and one-armed variations.
Step-by-Step Instructions
- 1
Set up in Side Plank position
- 2
Ensure proper alignment before committing
- 3
Engage all muscles of the side body
- 4
Set your gaze on a fixed point
- 5
Hold with steady breathing
- 6
Build from 30 seconds toward 1 minute
- 7
Lower with control
Alignment Cues
- Keep hips lifted throughout
- Engage the side body actively
- Breathe into the top lung
- Keep the supporting shoulder stable
Benefits
- Builds muscular endurance
- Develops mental focus
- Requires breath control
- Prepares for advanced poses
- Sustains challenging position
- Builds patience
Modifications
- Lower bottom knee
- Use wall for back support
Variations
- Close eyes for added challenge
Cautions & Contraindications
Cautions
- Avoid collapsing at the waist
- Maintain active engagement
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
coreSecondary Focus
shoulderships
Suggested Hold
45 seconds
Tags
side plankholdcoreendurance
Equipment
yoga mat
