Side Plank Pose

 

(Vasisthasana)

Level: Moderate

Benefits: Strengthens the arms, shoulders and core.

Cautions: Wrist and shoulder problems. Heart or blood pressure problems.

How To

side-plank-pose
Fig. 1 Fig. 2 Fig. 3
  1. Come into a Plank Pose with the body in a straight line from the heels up to the shoulders and into the crown of the head. (fig 1)
  2. Shift your weight onto your right hand and swivel so that your whole body is facing the left side of your mat. Your right leg is on top of your left leg. Lift your right arm perpendicular to the floor (fig 2). Lift up out of your shoulder and engage your abdominal muscles and pelvic floor. Keep your trunk lifted and maintain the straight line of your body from your feet to your shoulders and head.
  3. Stay for 5 breaths or as long as you are comfortable, then return to the Plank Pose and repeat to the left.
  4. Rest in the Child Pose when finished.
Modifications
  • If you would like to work at an easier level keep your right knee on the floor with the foot behind you, but still keep lengthening through your whole body. (fig 3)
  • For more stability you can work with your feet flat against a wall.
To Deepen
  • If you would like to deepen the pose bend your top knee and rotate it upwards, take hold of your foot. Straighten out your leg perpendicular to the floor. This now adds to the core strengthening effect as you need to use core support for balancing.