Intermediate Core Prone Hatha

Side Plank

Vasisthasana वसिष्ठासन

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

Level: Intermediate
Hold: 3–5 breaths per side
Focus: Lateral core strength
Steps: 5 cues · ~1 min

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Lift the hips
Stack the shoulders

WorksObliques · shoulders · wrists

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.
↩
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 & common mistakes

Aim for Hand slightly ahead of shoulder; hips lifted.

Teacher’s cues

“Lift the hips”
“Stack the shoulders”

Watch out for

Hips sagging; hand directly under shoulder causing 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

Where should my bottom hand be?

Slightly in front of the shoulder to protect the joint.

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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