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Side Plank (Vasisthasana)

Updated: 1 day ago

Elisha in Sugar Cane Pose (Ardha Chandra Chapasana), balanced in Half Moon with the back foot held, creating a sweeping arc
Stack and shine, one strong line.

Side Plank is a powerful core and arm-strengthening pose that challenges stability and builds endurance throughout the entire lateral line of the body. Balancing on one hand and the outer edge of one foot, this pose strengthens the wrists, arms, obliques, and glutes. It's a great pose for building the foundation for more advanced arm balances.


How to Practice Side Plank (Vasisthasana)

  1. Begin in a High Plank position with your wrists under your shoulders.

  2. Shift your weight onto your right hand and rotate your body to the left, stacking your left foot on top of your right foot.

  3. Lift your left arm toward the ceiling.

  4. Press the floor away with your right hand and lift your hips so your body forms a straight diagonal line from head to feet.

  5. Engage your core and glutes to keep your hips from dropping.

  6. Gaze forward or up toward your top hand.

  7. Hold for 5 breaths, then switch sides.


Supported Side Plank


From Side Plank, place your top foot flat on the mat in front of your bottom leg, creating a stable tripod base. This variation reduces the balance demand significantly while still building lateral core strength. It also frees your top arm to reach overhead, rest on your hip, or explore different positions. A great stepping stone toward the full one-legged version.





Modifications & Variations

  • Feet staggered: Instead of stacking your feet, place your top foot in front of the bottom foot on the mat for a wider, more stable base.

  • Forearm variation: Lower onto your bottom forearm instead of your hand to reduce wrist strain.



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