Side Plank Pose
Vasisthasana
Variation: Forearm Side Plank Pose
Side Plank Pose aka Vasisthasana is a beginner-to-intermediate arm balance that fires up the core and upper body muscles.
Side Plank Pose aka Vasisthasana is a beginner-to-intermediate arm balance that fires up the core and upper body muscles. With several variations available, this pose is an excellent foundational balancing asana that prepares yogis for more challenging poses.
Side Plank Pose Steps
Variation: Side Plank Pose with Leg Extended
Step 1
Start in Plank Pose. Shoulders are stacked over your wrists. Your body should create a long, straight line from your heels to the top of your head. Make sure your hips are not lifted or sunken down. If this feels like too much, you come come down onto your forearms. Again, make sure your shoulders are stacked over your elbows. Arms should be parallel with the long sides of your mat.
Step 2
On an exhale, place your right hand towards the center of your mat and start to roll over onto the outside edge of your right foot. You can either stack the left foot on top of the right, or place the inside edge of the left foot down on the mat in front of your right foot for more balance. If you need more support, you can place the right knee down. Just make sure your right knee is still stacked under the left.
Variation: Side Plank Pose with Leg Extended
Step 3
On the inhale, start to peel open your hips towards the longside of your mat and reach up towards the ceiling with your left hand. You can stay here, or you can reach the left arm towards the top of your mat, lining it up by your left ear. Keep pushing the hips up towards the sky and engaging the core.
Step 4
You can stay here, or if you'd like more of a challenge, you can start to float the left foot off of the right, coming into Star Plank Pose. Continue pressing into the outer edge of your right foot and lifting your hips up.
Step 5
Hold for a few deep breaths. To exit the pose, roll back to plank and repeat on the other side.
Modifications
If your core doesn’t feel strong enough to perform the full pose, you can come down onto your forearms instead of your palms.
When in the side plank position, you can also place the bottom knee down for support. Just make sure the bottom knee is aligned with the top knee.
Benefits
• Strengthens the core, arms, shoulders, and legs.
• Improves balance and focus.
Cautions
• Wrist, shoulder, or elbow injuries.
• Seniors may wish to avoid this pose as there is a risk of falling over.
• Avoid during second and third trimester of pregnancy.
