Side Plank Pose

Side Plank Pose, Vasisthasana’s full version, as educated by BKS Iyengar, with the leading leg lifted perpendicular for the floor, is beyond the capability of all beginners. The cause explained here is a modified version suited to all levels of students.


Vasistha = literally means “most superb, best, richest.” Vasistha may be the title of many well-known sages while in the yoga tradition. He’s also said to be the owner of the wonderful “cow of lots,” Nandini (“delight”), which allows his every hope and accounts for his endless wealth.

Side Plank Pose : Step-by-Step Instructions

  1. Side Plank Pose

    Side Plank Pose

    Conduct Adho Mukha Svanasana. Switch onto the exterior fringe of your left base, and stack your right foot on top of the left. Now swing your right hand onto your right hip, convert your body for the right as you do, and assist one’s body’s weight around the exterior left foot and hand.

  2. Make certain that the supporting palm isn’t immediately below its shoulder; location the hand slightly facing its shoulder, hence the supporting supply is angled a bit in accordance with the ground. Straighten the supply by toning the triceps muscle, and press the bottom of the index finger tightly from the floor.
  3. Firm sacrum and the scapulas against the back body. Strengthen the thighs, and press-through the heels toward the floor. Align your whole body towards the crown into one long diagonal point in the pumps.
  4. Parallel for the type of the shoulders if you’d such as you could extend the most effective arm toward the threshold. Keep the pinnacle in a natural location, or transform it to stare up at the very hand.
  5. Remain in this situation for 15 to 30 seconds. Come back to Adho Mukha Svanasana, have a few breaths, and repeat for the right side for the same period of time. Subsequently go back into Balasana to Adho Mukha Svanasana for a couple more breaths, and lastly release.
Side Plank Pose Information
Sanskrit Name of Side Plank Pose
Side Plank Pose Level
Contraindications and Cautions of Side Plank Pose
Students with serious wrist, elbow, or shoulder injuries should avoid this pose.
Modifications and Props of Side Plank Pose
To be able to raise the energy and balance with this present, it really is useful to function it together with your soles pressing against a wall. Execute Adho Mukha Svanasana with your heels up the legs on the floor’s balls, on a wall. Push on the only real contrary to the wall if you move onto the surface of your left foot. Likewise, if you stack your right foot along with the left, click that sole to the wall. Subsequently in the cause, force on your pumps actively into the wall.
Preparatory Poses of Side Plank Pose
  • Adho Mukha Svanasana
  • Ardha Chandrasana
  • Plank Pose
  • Prasarita Padottanasana
  • Supta Padangusthasana (for the full version)
  • Supta Virasana
Follow-up Poses of Side Plank Pose
Vasisthasana is usually (in the Iyengar system) the initial in a number of three “one-supply” balancing roles. Within this series are usually beyond the start student’s level of skill the two spouse poses. You could follow this version of Vasisthasana with any of the position poses that media underneath hand towards the ground (like Utthita Trikonasana and Utthita Parsvakonasana) or:

  • Adho Mukha Vrksasana
  • Adho Mukha Svanasana
  • Chaturanga Dandasana
  • Pincha Mayurasana
  • Salamba Sirsasana
  • Virabhadrasana II
Side Plank Pose Beginner’s Tip
Beginners frequently have an arduous period supporting this present, despite having the soles forced to some wall. Perform Adho Mukha Svanasana with your heels through to a wall. Assess the range between your right-foot and right hand, then step the foot nearly towards the hand. Retain the right foot on the ground for help and change the feet out to the right. Then transfer onto the surface of the left-foot, push on the sole contrary to the wall, and turn onto the lefthand as described above. Within this location some extra service will be provided by the bent leg. Move back again to Adho Mukha Svanasana at the conclusion of your stay, then repeat for the side.
Benefits of Side Plank Pose
  • Strengthens the arms, belly, and legs
  • Stretches and strengthens the wrists
  • Stretches the backs of the legs (in the full version described below)
  • Improves sense of balance
Variations of Side Plank Pose
This pose, as shown by B’s full version. E. S. Iyengar, improves the very best leg perpendicular to the ground. Conduct the altered version as backed defined above, either or unsupported from the wall. Exhale, extend the top knee, and draw on the leg in to the torso. Reach within the bent leg and make use of the middle and directory fingers of the most effective palm to seize the big foot. By covering them using the thumb secure these palms,. By having an inhalation, expand the leg perpendicularly toward the limit. Store for 15 to 30 seconds launch the grasp on the bottom, and return the most effective base to its unique position. Repeat to the second side.

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