How To Do The Yoga Side Plank Pose (Vasisthasana)

By Alex Assoune Mar 16, 2021

The yoga Side Plank pose (Vasisthasana) is a very powerful posture. It promotes, flexibility, strength, endurance, stability, and balance. It is great for the legs, arms, shoulders, abdominals and back.

The Side Plank is also amazing to treat scoliosis. It strengthens the spine and back muscles effectively, lowering the spinal curvature. You will get numerous benefits with regular practice.

This pose needs good preparation before you attempt it. Bearing lots of weight on the wrists, arms and keeping balance at the same time is difficult for beginners.

You will learn focus, control and discipline while practicing this yoga posture. It is definitely a very challenging pose but it will take your yoga practice to the next level.

This pose is not a simple one. But it is a great exercise to prepare yourself for more difficult arm balances. Strength and stability are required to practice it correctly.

The benefits of this pose are tremendous. You will acquire the ability to maintain calm and focus under difficulties. Stress and anxiety relief, inner strength, peace and harmony are added bonuses.

Here is how to make the most out of the yoga Side Plank pose (Vasisthasana).

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Benefits of The Yoga Side Plank Pose (Vasisthasana).

Here are some of the many benefits of the yoga Side Plank pose (Vasisthasana).

Strengthen and tone the arms, legs, core and shoulders.
Improve balance and stability.
Increase focus and concentration.
Strengthen the wrists, spine and back.
Stretch the wrists, back and legs.
Relieve stress, anxiety and depression.
Improve coordination and inner strength.

Tips To Do The Yoga Side Plank Pose (Vasisthasana).

Avoid the yoga Side Plank pose (Vasisthasana) if you had a recent injury. You need strength in your wrists, arms, core and shoulders to do this pose correctly.

Always listen to your body closely. Do not push yourself too hard in the beginning. Do what feels right for you. Work within range of your own abilities.

Use modifications of the pose to help you build strength before attempting the complete posture. Use props if you need to, such as blocks, blankets, straps, cushions.

Keep your legs and core engaged. This is a full body and very active pose. Use your muscles and stay strong to protect your joints. Especially your elbows and knees.

I highly recommend you master the Plank pose before moving on to this posture.

How To Do The Yoga Side Plank Pose (Vasisthasana).

Here are step by step instructions to practice the yoga Side Plank pose (Vasisthasana).

Begin on all four.
Align your wrists under your shoulders.
Keep your arms straight.
Extend your legs behind you.
Straighten your legs.
Squeeze your legs together.
Keep your body in a straight line.
Align head, shoulders, hips, knees and ankles.
Engage your core and leg muscles.
Roll the heels to the side.
Place the outer edge of the foot down.
Press on one hand and lift the other.
Reach with your hand as high as you can.
Keep your hands, arms and shoulders aligned.
Turn your head and look up at your hand.
Repeat on the other side.

Summing up:

Practice the yoga Side Plank pose (Vasisthasana) to increase strength in your arms, wrists, back, core and legs. It is a good preparation for more challenging arm balances.

Make sure you work your way up to this pose if you are a beginner. It is not an easy posture. This posture requires lots of strength, focus and balance. Listen to your body closely and adjust accordingly.

Inspirations:

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About the Author: Alex Assoune

Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.

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