Side Plank

The Side Plank (Vasisthasana) might seem like just another core workout, but don’t be deceived by its straightforward appearance—this pose is a powerhouse of strength and stability.

It’s all about that perfect blend of balance and muscle engagement, making it a staple in the yoga world.

Pose details

How to do the Side Plank pose

Before attempting Side Plank, it’s beneficial to warm up with poses that engage your core and strengthen your arms, such as Plank Pose, Downward-Facing Dog, and Boat Pose.

Once you’re ready, follow these steps:

1. Begin in Plank Pose. Position your body in a straight line from head to heels, with your wrists directly under your shoulders and your feet hip-width apart.
2. Shift your weight onto your right hand. Rotate your body to the right, stacking your left foot on top of your right foot. Your right hand should be directly under your right shoulder.
3. Extend your left arm toward the ceiling. Keep your left hand in line with your shoulder, and your gaze can follow your left hand or look straight ahead, depending on your balance.
4. Engage your core and lift your hips. Ensure your body forms a straight line from your head to your heels. Press firmly into the floor with your right hand and the outer edge of your right foot.
5. Hold the pose for five to ten breaths or as long as comfortable. Keep breathing deeply and maintain your balance.
6. To release, slowly lower your left hand back to the mat and return to Plank Pose. Repeat on the other side by shifting your weight onto your left hand and stacking your right foot on top of your left foot.

Modifications

If Side Plank feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use your bottom knee: Drop your bottom knee to the mat for extra support. This can help you build strength in your core and upper body without compromising your balance.
• Place your top foot in front: Instead of stacking your feet, place your top foot in front of your bottom foot on the mat. This wider base can make the pose more stable and accessible.
• Use a wall: Practice Side Plank with your back against a wall. This can help you maintain proper alignment and give you a sense of security as you build strength.
• Start with Forearm Side Plank: If balancing on one hand feels too intense, try coming down onto your forearm. This variation can be easier on your wrists and shoulders while still engaging your core.
• Focus on alignment: Keep your body in a straight line from head to heels. Engage your core and press through your supporting hand to lift your hips. This can help you find stability and strength in the pose.

Safety tips

• Warm up properly with poses like Downward Dog or Plank Pose to prepare your body.
• Engage your core muscles. This will help stabilize your body and protect your lower back.
• Stack your shoulders. Ensure your supporting shoulder is directly above your wrist to avoid strain.
• Keep your hips lifted. This will help maintain proper alignment and prevent sagging in the lower back.
• Breathe steadily throughout the pose, and exit slowly to maintain balance and avoid dizziness.

Similar yoga poses

Half Moon Pose (Ardha Chandrasana)

Similar to Warrior III, this pose also requires balance and strength. It opens the chest and hips while engaging the core and legs.

Standing Split (Urdhva Prasarita Eka Padasana)

This pose involves balancing on one leg while lifting the other leg high, similar to the leg lift in Warrior III. It also stretches the hamstrings and strengthens the standing leg.

Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

This balancing pose strengthens the legs and core while improving focus and stability, much like Warrior III. It also stretches the hamstrings and opens the hips.

Eagle Pose (Garudasana)

While not a direct backbend, this pose requires balance and concentration, similar to Warrior III. It strengthens the legs and improves focus while opening the shoulders and upper back.