Side Plank
Vasisthasana
Side Plank (Vasisthasana, named after the revered Vedic sage Vasistha) is the lateral companion to Plank Pose and one of the most effective builders of oblique strength in the entire yoga repertoire. Balancing on one hand and the outer edge of one foot, the body forms a single diagonal line that demands engagement from every muscle group to maintain. The obliques and lateral stabilisers, which tend to be undertrained in forward-facing exercises, work hard to prevent the hips from sagging, making Side Plank a uniquely direct challenge for the lateral core. It also builds significant wrist and shoulder stability, making it valuable preparation for arm balances and transitions in flow sequences.
Benefits
- Strengthens the obliques, deep core, and lateral stabilisers
- Tones and strengthens the arms and wrists
- Improves balance and spatial awareness
- Strengthens the legs
- Builds concentration
Step-by-Step Instructions
- 1
Begin in Plank Pose.
- 2
Shift your weight onto your right palm and outer edge of the right foot.
- 3
Stack the left foot on top of the right (or stagger for balance).
- 4
Extend your left arm toward the ceiling, creating a long line from wrist to wrist.
- 5
Engage the core and press the hips up toward the ceiling.
- 6
Hold for 3–5 breaths, then return to Plank and switch sides.
Common Mistakes to Avoid
Hips sagging: lift them actively
Collapsing the supporting shoulder: press the floor away
Modifications & Variations
Lower the bottom knee to the mat for support
Practice against a wall for balance reference
Safety Notes
⚠Wrist injury: practice on the forearm
⚠Shoulder injury
