Side Plank, or Vasisthasana, is a powerful balancing pose that strengthens the arms, shoulders, and core while improving overall stability. Named after the sage Vasistha, this posture emphasizes muscular control, mental focus, and alignment along a single plane.

Often integrated into Vinyasa flows or core-strengthening sequences, Side Plank teaches how to stabilize the body through deep engagement and precise positioning.

Benefits of Side Plank

• Strengthens the Core: Especially targets obliques and transverse abdominals
• Builds Upper Body Strength: Engages shoulders, arms, wrists, and chest
• Improves Balance & Coordination: Sharpens body awareness and focus
• Stabilizes the Spine: Reinforces spinal alignment under load
• Enhances Mental Focus: Requires presence and precision to maintain form
• Prepares for Advanced Arm Balances: Builds the foundation for more complex postures

How to Practice Side Plank

1. Begin in Plank Pose, with wrists under shoulders and legs extended.
2. Shift your weight onto your right hand and the outer edge of your right foot.
3. Stack your left foot on top of your right foot.
4. Extend your left arm straight up toward the ceiling.
5. Keep both legs straight and engage the thighs and core.
6. Lift your hips so your body forms one long line from heels to crown.
7. Gaze can be straight ahead, upward toward your hand, or down for balance.
8. Hold for 3–5 breaths, then return to Plank and switch sides.

Contraindications

1. Wrist or Shoulder Injury: Avoid or modify using forearm version
2. Weak Core or Glutes: Use knee-down modification to build strength gradually
3. Balance Issues: Practice near a wall or with support
4. High Blood Pressure: Use caution when lifting the arm overhead
5. Neck Sensitivity: Keep gaze neutral and don’t drop the head

Modifications & Variations of Side Plank

Modifications:

• Lower Knee to the Mat: Keep the bottom knee down to reduce intensity

• Use a Block Under Supporting Hand: Helps with wrist or shoulder discomfort

• Practice Near a Wall: Build confidence with the back body supported

• Forearm Side Plank: Takes pressure off the wrist while still strengthening the core

Variations:

• Tree Pose Leg: Place top foot on the inner thigh of the bottom leg

• Star Side Plank: Lift the top leg and arm to form a star shape

• Grabbing the Big Toe (Vasisthasana B): Extend the top leg up and hold the toe with top hand

• Side Plank Crunches: Add core activation by bringing top knee to top elbow

• Wild Thing Transition: Flow from Side Plank into a backbend variation

Common Mistakes to Avoid

1. Collapsing Hips: Keep lifting through the bottom side to stay aligned
2. Sinking into the Shoulder: Press the floor away and engage the serratus anterior
3. Feet Not Stacked Properly: Misaligned feet can cause imbalance—stack or stagger
4. Lack of Core Engagement: Without core activation, the pose becomes unstable
5. Turning the Head Too Far: Keep the neck neutral if there’s any discomfort

When to Avoid or Modify Side Plank

• Wrist or Shoulder Injury: Use forearm version or skip the pose
• New to Core Work: Start with knees down and shorter holds
• Feeling Dizzy or Off-Balance: Practice near a wall or keep the gaze down
• During Pregnancy (Late Stages): Modify or choose side-lying strengthening poses
• Neck Strain: Gaze down and keep the head aligned with the spine

Why Practice Side Plank?

Side Plank is an empowering pose that blends strength, stability, and stillness. It challenges you to support yourself with integrity—both physically and mentally. As you balance on one arm and one foot, you learn to trust your body’s capacity to lift, stabilize, and align under pressure.

With regular practice, Side Plank builds confidence and strength from the inside out—making it a valuable addition to any yoga sequence.