Side Plank

Side Plank (Vasisthasana) is a lateral arm balance performed on one hand (or forearm) and the outer edge of one foot. It builds lateral core strength, shoulder stability, and balance — and serves as a gateway to more advanced arm balances.

Setting Up Side Plank

From Plank Pose, shift all weight onto the right hand. Stack the right shoulder directly over the right wrist. Roll onto the outer edge of the right foot, stacking the left foot on top of the right (or placing it in front for more stability). Lift the left arm toward the ceiling.

The body forms a straight diagonal line from the crown of the head to the heels. Avoid letting the hips sag toward the floor — the right oblique works hard to maintain alignment.

Modifications

Staggered feet: Left foot steps in front of right for a wider base, making balance easier.

Knee down: The bottom knee drops to the mat, reducing the load on the shoulder and core while maintaining the lateral stretch.

Forearm variation: On the forearm instead of the hand — reduces wrist load.

Tree variation: Top foot placed on inner thigh of the bottom leg — a more challenging balance option.

What It Builds

• Obliques (lateral core) — primary movers maintaining hip height
• Shoulder girdle stability — the supporting shoulder works intensely
• Hip abductors — keeping hips lifted
• Wrist and forearm strength

Mat Considerations

The supporting hand presses hard into the mat laterally — grip failure here means the hand slides and the practitioner falls. Excellent grip and adequate cushioning under the wrist are essential for safe Side Plank practice.