How To Do Side Plank Pose (Vasisthasana)

Come experience the world of yoga, where every single pose holds a unique and powerful transformation. Today we are delving into Vasisthasana or Side Plank Pose, my personal favorite!

Not only is this an advanced twist on traditional plank exercises. But it also challenges you mentally while improving arm strength and core stability.

Let’s explore how each position brings us closer to self-discovery as we journey together. Through calming breaths in search for something bigger than ourselves. Let’s learn about the magical power of Side Plank Pose!


Here are the steps to perform Side Plank Pose (Vasisthasana):

  1. Start by coming into a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Shift your weight onto your right hand and the outer edge of your right foot.
  3. Lift your left arm up towards the ceiling and stack your left foot on top of your right foot.
  4. Engage your core, glutes, and thighs, and lift your hips up towards the ceiling to create a straight line from your head to your heels.
  5. Reach your left arm towards the ceiling, with your bicep near your ear.
  6. Gaze up towards your left hand, or look straight ahead to keep your neck in line with your spine.
  7. Hold the pose for 30-60 seconds, or as long as you feel comfortable.
  8. To come out of the pose, lower your left hand back down to the mat and return to a high plank position.
  9. Repeat the pose on the opposite side, starting by shifting your weight onto your left hand and the outer edge of your left foot.


  • Keep your shoulders, hips, and ankles stacked on top of each other.
  • Engage your core and don’t let your hips drop towards the floor.
  • Keep your gaze steady to help with balance.
  • If you’re having trouble balancing, you can modify the pose by lowering your bottom knee to the mat.

The Benefits Of Side Plank Pose

By performing side plank pose, you’re taking steps towards improved balance and enhanced stability in your upper body.

Reduce the risk of injury while toning muscles with this all-encompassing posture that engages every major muscle group throughout your torso.

Not only will building strength be beneficial to physical health.

But it also comes along with a centered state of mind as mastering side plank requires intense concentration for success. Helping cultivate focus beyond what is achieved on the mat!

How To Properly Perform The Pose

Are you brave enough to take on the challenge of vasisthasana?

This powerful yoga pose may appear straightforward.

But it takes intense strength and determination to successfully perform.

Enhancing your alignment and mastering proper breathing techniques can help unlock this amazing posture. So get ready for an exhilarating journey!

Get ready to up the intensity in your next yoga session! Start by focusing on alignment. It’s key for creating balance and stability.

Move into plank position with wrists beneath shoulder blades. Then shift onto left foot as you stack right one over top of that.

Activate core muscles to lift hips while extending the arm towards skyward and hold this pose.

Whilst keeping gaze upwards toward hand for several breaths before alternating sides… let’s go!

Here are some arm variations to try out:

  • Half bind: Bring your top arm behind your back and clasp onto your bottom thigh.
  • Full bind: Take both arms into a bind by clasping hands together behind your back.
  • Extended leg: Lift the top leg parallel to the ground while holding the pose.
  • Knee-to-elbow: Bring the top knee towards the elbow of the supporting arm.
  • Thread-the-needle: Wrap the top arm underneath the torso and reach towards opposite hip.

Become a pro at vasisthasana with consistent practice and core engagement!

Work on the deeper layers of muscles. Rectus abdominis, transverse abdominis, et cetera. To create space between each vertebrae as you lift into side plank.

Keep your focus and take it one step further by incorporating preparatory poses.

Like chaturanga dandasana or dolphin plank for extra strength training.

Get ready for impressive results when all these elements come together in harmony. Keep practicing then feel exhilirated from mastering this challenging posture!

Before you tweak and tailor this posture to fit your needs, it is essential that we perfect the basics.

That being said, no matter if you are looking for a challenge or need to make things more manageable. There are numerous variations available!

Take some time today to try out these modifications so that in the future when trying new poses. Yours will be especially suited just for you.

Modifications For Different Skill Levels

Whether you’re a pro or just starting out. Add some variation to your side plank with this handy modification!

Beginners can start by placing the bottom knee on the ground and lifting the top leg in line with their hip.

This gently boosts strength in both core muscles and upper body without any extra strain on wrists. Perfect for working up towards mastering vasisthasana!

Ready to take your vasisthasana practice up a notch?

Try advanced variations such as high-lifting the top leg, reaching for the ceiling with your arm, or transitioning into a side plank tree pose.

Even add in yoga blocks and ankle weights if you’re feeling bold.

But don’t forget: comfort comes first! For injuries or pregnancy modifications opt for one-legged tabletop instead of side planks and use walls when needed.

To stay safe while practicing this pose join us next time where we’ll discuss common mistakes that should be avoided during each session.

Yoga Side Plank Pose / Canva
Yoga Side Plank Pose

Common Mistakes To Avoid

Take your side plank pose practice to the next level with helpful alignment tips and breathing techniques!

Be aware of any potential injuries or limitations, as modifications are always available for a more comfortable experience.

For an extra challenge, try lifting one leg or arm off the floor towards the ceiling.

This variation utilizes different muscles that will help build strength and endurance.

Incorporating side plank into your fitness routine can lead to improved physical health while also deepening mental wellness too. So let’s explore how it works its wonders now!

Incorporating Side Plank Pose Into Your Fitness Routine

Strengthen and balance your body from head to toe with side plank pose.

An effective yoga posture that provides the perfect combination of core stability and agility.

Start off simple by transitioning between poses. Or making slight adjustments on how you hold yourself in this pose, before testing more advanced variations.

Like lowering down onto the elbow, lifting a leg off the ground while holding position, or even flitting seamlessly between one side plank to another.

While maintaining lifted hips! Integrate vasisthasana into your workout routine as part of a challenging sequence designed.

Specifically for building strength and balancing skills. Feel reinvigorated after every session both mentally and physically. Thanks to mastering these powerful postures!

Frequently Asked Questions

Can Side Plank Pose Help With Back Pain?

If you have back pain,talk to your doctor first and find out if yoga suits your situation.

This powerful posture helps release built-up tension in the body. While strengthening muscles and creating a sense of stability throughout with proper alignment cues.

Is It Safe To Practice Side Plank Pose During Pregnancy?

If you are pregnant, talk to your doctor first and find out if yoga suits your situation.

In general, yoga during pregnancy can be an excellent way to stay active and build strength, but it’s important to do so with caution.

To ensure both mother and baby are safe while still getting the benefits of exercise.

Enlist the help of a qualified instructor who can provide modifications or alternatives that honor your body’s needs.

Don’t forget: listen closely. You’ll have peace of mind knowing that each move is tailored exactly for you!

How Long Should I Hold Side Plank Pose For Maximum Benefits?

Balance and core strength become your allies as you challenge yourself for at least 30 seconds. Keeping in time with deeply nourishing breaths to ignite the mind-body connection.

Consistent practice will tap hidden reserves within. Freeing up physical limitations while unlocking inner wisdom that can last far beyond mat time.

Can Side Plank Pose Help Improve Balance And Stability?

With each repetition, this empowering pose enhances your arm strength and balance.

As well as shoulder stability while engaging core muscles for improved hip alignment.

Connecting deeply to breath in each movement further reinforces an unbreakable bond between mind and body.

Creating space within towards feeling more grounded, centered, and free during any yoga session. Experience the power!

How To Do Side Plank Pose / Canva
How To Do Side Plank Pose


Before you head off to the gym or yoga studio.

It’s time to learn about an essential pose that will help take your practice and fitness routine up a notch – Side Plank Pose (Vasisthasana).

Not only is this posture great for building core strength, improving balance, and increasing stability.

But according to research published in the International Journal of Yoga Therapy, regular practice can also reduce lower back pain by 56%.

For those looking for even more challenge from specialized sessions there are variations such as Extended Leg Side Plank or Arm Balance Side Plan.

No matter what level of intensity you choose however. Always remember when doing any new poses including Vasisthasana. Listen intently to your body and modify if needed!

With discipline gets rewarded with transformative power both mentally & physically- so why not try adding some energy into those workouts? Namaste!