Side Plank

Vasisthasana

vah-sish-TAH-sah-nah

A powerful arm balance that builds lateral core strength and balance while strengthening the wrists, arms, and shoulders. Side Plank challenges you to support your entire body weight on one hand and the edge of one foot, developing the oblique and stabilizer muscles often neglected in symmetrical exercises. It builds the unilateral strength needed for advanced arm balances.

How to do Side Plank

1. From Plank Pose, shift your weight onto your right hand and roll onto the outer edge of your right foot. Stack your left foot on top of the right (or stagger the feet for more stability).
2. Extend your left arm straight toward the ceiling, creating one long line from the bottom hand through the top fingertips. Stack the shoulders vertically.
3. Lift your hips high -- the most common mistake is letting the hips sag. Engage your obliques and the entire lateral chain to maintain a straight line from head to heels.
4. Keep your supporting wrist directly under the shoulder and spread the fingers wide for a broad base. Press firmly through the entire palm.
5. Gaze up toward the top hand, or forward for better balance. Hold for five to eight breaths, then return to Plank and repeat on the other side.

Benefits of Side Plank

• Strengthens the obliques, shoulders, and wrists
• Builds lateral core stability and balance
• Tones the arms and legs
• Improves concentration and body awareness
• Prepares the body for more advanced arm balances

Muscles Engaged

Modifications & Variations

• Lower the bottom knee to the floor for added support (Half Side Plank)
• Practice on the forearm instead of the hand to reduce wrist pressure
• Stagger the feet (top foot in front) instead of stacking for more stability

Cautions

• Avoid with wrist, elbow, or shoulder injuries
• Use caution with carpal tunnel syndrome
• Those with balance issues should start with modifications