KneelingBeginner
Modified Side Plank
Vasisthasana Modified
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About This Pose
Modified Side Plank with bent bottom knee provides an accessible entry point to lateral strengthening. By placing the bottom knee on the floor, this variation reduces the balance challenge and strength demand while still building oblique and shoulder strength. It's perfect for beginners or as a gentle option when fatigued.
Step-by-Step Instructions
- 1
Lie on your right side with right forearm down
- 2
Bend the right knee and place it on the floor
- 3
Stack the left leg on top or in front
- 4
Press into forearm and knee to lift hips
- 5
Extend left arm up or place on hip
- 6
Hold for 5-8 breaths
- 7
Lower and switch sides
Alignment Cues
- Keep hips lifted
- Lengthen through the side body
- Engage the core
- Stack shoulders over elbow
Benefits
- Accessible for beginners
- Reduces balance demand
- Still builds strength
- Gentle fatigue option
- Entry to side plank
- Progressive modification
Modifications
- Keep top hand on floor in front
- Use less hip height
Variations
- Straighten top leg only
Cautions & Contraindications
Cautions
- Avoid sinking into the hip
- Align shoulder over elbow
Avoid this pose if you have:
- Shoulder pain
- Knee pain
Quick Facts
Primary Focus
coreSecondary Focus
shoulderships
Suggested Hold
30 seconds
Tags
side plankmodifiedcorebeginner
Equipment
yoga mat
