Side Plank
Vasisthasana is named after the sage Vasistha. It strengthens the obliques and shoulders.
- Level
- Intermediate
- Family
- Core
- Hold
- 3–5 breaths per side
- Works
- Obliques, shoulders, wrists
- Lift the hips
- Stack the shoulders
Step by step
How to do Side Plank
Begin Begin in Plank.
- 01
From Plank, shift weight into the right hand.
- 02
Roll onto the outer edge of the right foot.
- 03
Stack the left foot on the right, or stagger it in front.
- 04
Lift the hips and extend the left arm up.
- 05
Form a straight line from head to heels.
- ↩
Coming out. Return to Plank and switch sides.
Breath
Steady breaths.
Focus
Lateral core strength
Why practise it
Strengthens obliques, arms and shoulders; builds balance.
Alignment & cues
Hand slightly ahead of shoulder; hips lifted.
Teacher’s cues
- “Lift the hips”
- “Stack the shoulders”
Common mistakes
Hips sagging; hand directly under shoulder causing strain.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Lower knee (Knee-Supported Side Plank); stagger feet.
Variations
- Tree leg variation
Props
- Yoga mat
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Modify with wrist or shoulder injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Honours the sage Vasistha.
Questions
Where should my bottom hand be?
Slightly in front of the shoulder to protect the joint.