Side Plank (Vasisthasana)
Category: Arm Balance / Core
Difficulty: Intermediate
Sanskrit/Pronunciation: Vasisthasana (vah-sish-TAHS-uh-nuh)
Main Focus: Core, Arms, Shoulders, Wrists, Obliques
Props: Yoga Mat, Yoga Brick, Blanket
Side Plank (Vasisthasana) is a strengthening arm balance that builds stability through the core, shoulders and arms while challenging balance and coordination. Practised by supporting the body on one hand and the outer edge of one foot, the body forms a strong line as the opposite arm reaches upwards. Props and modifications can provide additional support while you gradually develop the strength and stability needed for the full pose.
- Start in Plank Pose with wrists under shoulders
- Shift your weight onto your right hand and the outer edge of your right foot
- Stack your left foot on top of the right (or place it slightly forward for balance)
- Extend your left arm straight up towards the ceiling, opening the chest
- Engage your core and keep your body in a straight line from head to heels
- Hold for 20–30 seconds, breathing steadily
- Repeat on the other side
- Strengthens wrists, arms, and shoulders
- Tones and engages the core, especially obliques
- Improves balance and body awareness
- Builds endurance and stability
- Lower the bottom knee to the floor for support
- Use a block under the bottom hand for extra height and balance
- Keep the top foot on the floor in front for additional stability
- Avoid if you have wrist or shoulder injuries
Lowering the bottom knee to the mat in Side Plank creates a more stable and accessible variation while still strengthening the core, shoulders, and side body. This modification reduces pressure on the wrists and improves balance, making it easier to focus on proper alignment and controlled engagement without feeling unstable or overloaded.
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You can also choose to rest your bottom hand on a brick in Side Plank while keeping the bottom knee grounded for extra support and stability. Raising the floor slightly helps reduce pressure through the wrist and shoulder, while the lowered knee creates a steadier base for balance. This variation makes it easier to focus on core engagement and alignment, especially if you are building strength or confidence in the pose.
Props to Support Side Plank (Vasisthasana)
Props can provide additional support and help make Side Plank more accessible while building strength and confidence. Place a yoga brick beneath the supporting hand to raise the floor and create additional space through the upper body. A folded blanket or knee pad can be placed beneath the supporting knee in a modified variation to provide extra cushioning and comfort.
