वसिष्ठासन

Side Plank

Vasisthasana

Vasisthasana is named after the sage Vasistha. It strengthens the obliques and shoulders.

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Hold: 3–5 breaths per side
Level: Intermediate
Family: Core, prone
Focus: Lateral core strength
Works: Obliques
Shoulders
Wrists
You’ll need: Yoga mat
Found in: Hatha

“Lift the hips”
“Stack the shoulders”

Step by step

How to do Side Plank

StartBegin in Plank.

1
From Plank, shift weight into the right hand.
2
Roll onto the outer edge of the right foot.
3
Stack the left foot on the right, or stagger it in front.
4
Lift the hips and extend the left arm up.
5
Form a straight line from head to heels.
Out
Coming out. Return to Plank and switch sides.

Breath

Steady breaths.

Focus

Lateral core strength

Why practise it

Strengthens the obliques and the deep muscles along the side of the trunk, as well as the shoulders, wrists, glutes and outer hips. It trains the body to resist bending sideways, which supports a stable spine, and it builds balance and focus.

Go deeper

Side Plank: what to know

Setting up the base

Place the bottom hand slightly in front of the shoulder, fingers spread, and press the floor away
Keep the bottom shoulder away from the ear so you are not hanging in the joint
Stack the feet for the full pose, or stagger the top foot in front for a wider, steadier base
Lift the hips until the body forms one straight line from head to heels
Reach the top arm up, or rest the top hand on the hip if the shoulder is tired

Knee-down and forearm versions

Knee-Supported Side Plank, with the bottom knee on the mat and the lower leg angled back, keeps the same line through the trunk with much less load. It is the best place to start if a full side plank is shaky or uncomfortable. The forearm version, with the elbow under the shoulder, takes the wrist out of the pose and is a common choice in strength and back-care routines.

How long to hold

Start with 3 to 5 steady breaths per side, or about 10 to 20 seconds. Build towards 30 to 60 seconds over a few weeks. Several shorter holds with good form are more useful than one long hold where the hips drop. Always work both sides, and expect one to feel harder.

Variations to progress

Tree leg: place the top foot on the inner thigh or calf of the bottom leg
Top leg lift: raise the top leg towards hip height
Hip dips: lower the hips a few centimetres and lift them back up, slowly
Hand-to-big-toe (Vasisthasana proper): hold the top big toe and extend the leg upwards; advanced

Alignment

Cues & common mistakes

Aim for Hand slightly ahead of shoulder; hips lifted.

Teacher’s cues

“Lift the hips”
“Stack the shoulders”

Watch out for

Letting the hips sag towards the floor, piking the hips back behind the line of the body, sinking into the bottom shoulder, and placing the hand directly under or behind the shoulder so the joint takes the strain.

Make it yours

Easier, harder, supported

Easier

Lower knee (Knee-Supported Side Plank); stagger feet.

Variations

Tree leg variation

Props

Yoga mat

In a sequence

Where it fits in a flow

Good to know

Questions

How long should I hold a side plank?

Start with 10 to 20 seconds per side and build towards 30 to 60 seconds, keeping the hips lifted throughout.

What muscles does Side Plank work?

Mainly the obliques and other muscles along the side of the trunk, plus the shoulders, wrists, glutes and outer hips.

Why does side plank hurt my wrist?

Often because the hand is under or behind the shoulder, or the shoulder is sinking. Move the hand slightly forward and press the floor away, or switch to the forearm version.

Is side plank better than a regular plank?

They train different things. A regular plank resists the back arching; a side plank resists bending sideways. Doing both gives a more complete core routine.

Is Side Plank good for back pain?

It is often included in back-stability routines because it trains the trunk with little load on the spine. If you have back pain, start with the knee-down version and follow a professional’s advice.

In the tradition

Honours the sage Vasistha.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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