Master the Side Plank in Yoga

Side Plank in Yoga

The Vasisthasana is also known as the pose or posture of Vasistha who was one of the great erudite of the Vedic age. It is also known simply as a lateral stance. It is a position that, although it seems difficult at first glance, is suitable for beginners. It develops great strength in the arm and improves body balance, so it is ideal that it be one of the first poses or positions to be learned.

Posture Type: Core Yoga Posture, Balancing Yoga Posture, Arm Balancing Yoga Posture.

Side Plank Benefits

There are many benefits that we can name:

  • Strengthens the arm muscles, since one supports the weight of the front of the body, and the other is in tension to maintain the posture properly.
  • Strengthen your legs by keeping them extended.
  • Strengthens the abdomen and lower back due to the tension it maintains.
  • Develops and improves the sense of balance.
  • Strengthens the shoulder, elbow, and wrist joints.
  • Helps improve posture due to stretching of the back.
  • It helps to develop our concentration and mental strength.
  • Increases the strength and mobility of the body.
  • Stretches the muscles of the legs, mainly the hamstrings.
The Side Plank Pose in Yoga
Yogis performing the Side Plank Pose in Yoga

Side Plank Step by Step

These are the steps you must follow to do the Side Plank Pose correctly:

  • Start in all fours on your yoga mat, placing your knees under your hips and your shoulders above your wrists.
  • Inhale deeply and straighten your legs so that you can lift your knees off the ground into a Plank Pose.
  • Turn your body and your right foot inward, until the edge of the little toe is on the ground.
  • Now, turn your whole body to the right side, and put your left foot on the right.
  • Support the weight of your body with the outside of your right foot and with your right hand fully extended.
  • Your supporting hand should not be directly below the shoulder, but slightly in front of it.
  • Bring your coccyx forward.
  • Raise your left arm so it’s pointing up. At this point, you have to try to get both arms to form a line perpendicular to the mat.
  • Keep your head in a neutral position, or facing your left hand.
  • Stay on the final pose for 15 to 30 seconds.
  • Return to the starting position and breathe.
  • Slowly go down, touch the mat with your body to rest.
  • Repeat the same sequence on your other side.

Modified Side Plank Pose

The following is a Modified Side Plank Pose you could also try, it will help you work balance much more than your traditional Plank Pose. We suggest trying this pose on both sides for 10 seconds on each side. You could start with 5 seconds then increase them as you get better.


  • If you have problems maintaining the posture, you can help yourself with a wall, pressing the soles of your feet on it, or supporting the knee of the hand that you have on the floor.
  • It is not recommended to practice Vasisthasana if you suffer from any type of serious injury to any part of the body, mainly the shoulders, elbows, and wrists.
  • Take your time to practice step by step
  • Start by maintaining the pose for 5 seconds and then increase the seconds
  • As you get better you can do 3 repetitions of 12 seconds
  • Always practice on a flat secure surface such as a gym studio, garden, or beach
  • Wear clothes that make you feel comfortable
  • Lastly, get your water with you because you need to stay hydrated when you exercise
The Side Plank Pose in Yoga
The Side Plank Pose in Yoga

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Peter A Soto is a Black Belt with more than 20 years of experience, athlete, teacher and webmaster. Based in the city of San Diego, California.