Intermediatestanding

Side Plank Pose

Vasisthasana · वसिष्ठासन

Also known as: Vasisthasana · Side Plank · Wild Thing Prep

VasisthaSage Vasishtha·AsanaPose

Side Plank Pose, also called Vasisthasana is a classical yoga posture. Its Sanskrit name Vasisthasana translates word-for-word as: Vasistha (Sage Vasishtha) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and engage the obliques. Improves balance and coordination. Tones the abdominal muscles. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes. Practitioners with pregnancy and low blood pressure should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

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

4

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Move slowly between positions, keep eyes open, and rest against a wall if dizziness arises.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

arm balancebalancecore strengthener

Body Focus

coreupper bodyshoulders

Focus Areas

strengthbalanceendurance

Best For

athletes

Yoga Styles

vinyasapowerhatha

When to Practice

peak pose

Position

standing

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Begin in Adho Mukha Svanasana (Downward-Facing Dog).

2

2. Shift your weight onto your right hand and rotate your body to the right.

3

3. Stack your left foot on top of your right foot, keeping the edges of the feet aligned.

4

4. Extend your left arm towards the ceiling, fingers pointing upwards.

5

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 Side Plank Pose?

Side Plank Pose, also called Vasisthasana is a classical yoga posture. Its Sanskrit name Vasisthasana translates word-for-word as: Vasistha (Sage Vasishtha) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and engage the obliques. Improves balance and coordination. Tones the abdominal muscles. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for athletes. Practitioners with pregnancy and low blood pressure should approach with care or consult a qualified teacher.

What are the benefits of Side Plank Pose?

Strengthens the arms, wrists, and core. Improves balance and coordination. Tones the abdominal muscles. Opens the chest and shoulders. Increases endurance.

Who should avoid Side Plank Pose?

Avoid this pose if you have: Wrist injury, Shoulder injury, Low blood pressure, Pregnancy.

How many steps are in Side Plank Pose?

Side Plank Pose is practiced in 9 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).

Is Side Plank Pose suitable for beginners?

Side Plank Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What poses should I do before Side Plank Pose?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.