Arm BalanceAdvanced
Side Plank Leg Lift
Vasisthasana Leg Lift
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About This Pose
Side Plank Leg Lift adds a top leg lift to the challenging side plank position, dramatically increasing the demand on the standing-side hip and core. This variation requires the gluteus medius to fire intensely while the obliques work overtime to prevent collapse. It builds the unilateral hip strength essential for standing balance poses.
Step-by-Step Instructions
- 1
Establish Side Plank position
- 2
Find your balance first
- 3
Engage the core strongly
- 4
Lift the top leg toward the ceiling
- 5
Keep the leg straight and active
- 6
Hold for 5 breaths
- 7
Lower leg, then switch sides
Alignment Cues
- Do not let hips drop when lifting leg
- Keep both legs straight
- Control the movement
- Stack hips and shoulders
Benefits
- Intensifies hip work
- Challenges core further
- Builds gluteus medius
- Prevents hip collapse
- Improves balance
- Unilateral hip strength
Modifications
- Keep the lift small
- Lower bottom knee for support
Variations
- Hold big toe with top hand
Cautions & Contraindications
Cautions
- Avoid rocking or swaying
- Control the leg lift
Avoid this pose if you have:
- Hip injury
- Shoulder pain
Quick Facts
Primary Focus
hipsSecondary Focus
coreshoulders
Suggested Hold
30 seconds
Tags
side plankhipsstrengthbalance
Equipment
yoga mat
