IntermediatestandingVasisthasana
वसिष्ठासन
Vasisthasana, or Side Plank Pose, strengthens the arms, wrists, and core while improving balance and focus. It also stretches the sides of the body and opens the chest.
Anatomy Involved
Benefits
- Strengthens the arms, wrists, and core
- Improves balance and coordination
- Tones the abdominal muscles
- Opens the chest and shoulders
- Increases endurance
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Wrist injury
- Shoulder injury
- Low blood pressure
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Fix the gaze on a steady point (drishti) for balance
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Vasisthasana, or Side Plank Pose, strengthens the arms, wrists, and core while improving balance and focus. It also stretches the sides of the body and opens the chest.
How to Practice
1. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
2. Shift your weight onto your right hand and rotate your body to the right.
3. Stack your left foot on top of your right foot, keeping the edges of the feet aligned.
4. Extend your left arm towards the ceiling, fingers pointing upwards.
5. Keep your body in a straight line from head to heels, engaging your core.
4 more steps remaining
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Frequently Asked Questions
Common questions about Vasisthasana
What is Vasisthasana?
Vasisthasana, or Side Plank Pose, strengthens the arms, wrists, and core while improving balance and focus. It also stretches the sides of the body and opens the chest.
What are the benefits of Vasisthasana?
Strengthens the arms, wrists, and core. Improves balance and coordination. Tones the abdominal muscles. Opens the chest and shoulders. Increases endurance.
Who should avoid Vasisthasana?
Avoid this pose if you have: Wrist injury, Shoulder injury, Low blood pressure, Pregnancy.
How many steps are in Vasisthasana?
Vasisthasana is practiced in 9 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
Is Vasisthasana suitable for beginners?
Vasisthasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What poses should I do before Vasisthasana?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
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