Side Plank (Vasisthasana)
Side Plank is an arm balance where you hold your body in one long line on one hand and the outer edge of one foot, with the hips lifted and the chest turned to the side. Its Sanskrit name comes from Vasistha, a sage in Indian stories, and asana, posture. It asks for steady shoulders and a strong waist.
At a glance
- Sanskrit name
- Vasisthasana
- Pronunciation
- vah-shish-TAHS-uh-nuh. The sh sound comes twice, and the stress falls on TAHS.
- Family
- Arm balances
- Practised in
- Vinyasa yoga
- In pregnancy
- Adapt
- After birth
- Adapt
Side Plank turns a familiar shape onto its edge. Everything that holds you up in a straight-armed Plank still works, but now one arm and the side of the waist carry most of it, and balance joins in.
In Vinyasa lessons that build strength slowly I teach it from the knee first, so the shoulder learns to lift before it carries the full weight.
I like it most as a quiet test of the bottom arm: if you can hold the kneeling version for five easy breaths with the shoulder lifted, the full shape is usually not far away.
How to do Side Plank
Start in Plank Pose with your hands under your shoulders and your body in one line from head to heels.
Shift your weight into your right hand and roll onto the outer edge of your right foot, stacking the left foot on top or placing it on the floor in front.
Press the floor away with the right hand so the shoulder lifts out of the wrist rather than sinking into it.
Lift your hips until the body makes one line again, then reach the left arm up toward the ceiling.
Look forward, or up at the top hand if your neck is happy there. Stay for three to five breaths.
Lower the top hand, come back to Plank and rest on your knees before the second side.
My cues
- Think of pushing the floor away from you. The more the bottom arm works, the lighter the shoulder feels.
- Lift the underside of your waist, as if a string pulled it toward the ceiling. If the hips sag, come down to the knee version.
- Keep the top hip stacked over the bottom one. Rolling forward toward the floor turns it back into a plank on one arm.
Modifications
- Kneeling Side Plank: lower the bottom knee to the mat with the shin angled back, and lift from there.
- Forearm Side Plank: rest on the forearm with the elbow under the shoulder, which takes the weight off the wrist.
- Stagger the feet, top foot in front of the bottom one, so balancing on the edge of the foot is easier.
In pregnancy. Adapt. If it already feels steady, use the kneeling or forearm version and keep the hold short; leave it out if you feel any pulling along the middle of the belly, and most people drop it later in pregnancy. Check with your OB or midwife before you start.
After birth. Adapt. Once your doctor or midwife has cleared you, rebuild with the kneeling forearm version first. If you see the middle of the belly dome or bulge, or feel pressure at the pelvic floor, come down and give it more time.
Common mistakes
- Letting the bottom shoulder collapse toward the ear, which loads the wrist and the shoulder joint.
- Placing the bottom hand too far forward of the shoulder, so the arm leans instead of stacking.
- Letting the hips sink or pike up out of line. Come down to the knee version and keep the line.
Pairs well with
- Plank PosePhalakasana
- Downward-Facing DogAdho Mukha Svanasana
- Boat PoseNavasana