Side Plank, or Vasisthasana in Sanskrit, is a powerful yoga pose that builds strength, stability, and balance. This pose primarily engages the oblique muscles, shoulders, and arms while also strengthening the legs and improving core stability. For a modification, practitioners can place one foot on the floor.
How do you do Side Plank?
Step 1.
Begin in a tabletop position on all fours. Press into your palms and step your feet back behind you to find a plank pose. Engage your core to keep your body in one long line.
Step 2.
Shift your weight onto your right hand, pressing firmly into the floor with your knuckles and the outer edge of your right foot.
Step 3.
Either stack your left foot on top of your right foot or stagger it in front of your right foot for more stability.
Step 4.
Rotate your torso to face the side wall and and lift your left arm up towards the ceiling, stacking your shoulders and hips.
Step 5.
Keep your body in a straight line, engage your core from glutes to shoulders, and lift your hips, reaching your heels energetically away from the crown of your head.
Step 6.
You can look up at your left hand or straight forward, depending on what feels most comfortable for your neck.
Step 7.
Exit by placing the left hand down and switching sides.
Benefits of Side Plank
Engages the obliques (the muscles on the side of your core) and the transverse abdominis, which are key for stabilizing the spine and building overall core strength
Tones and strengthens upper body: the shoulders, arms, and wrists
Engages the muscles along the outer thighs and glutes to improve muscle tone and strength in the lower body.
Enhances spinal alignment by encouraging a neutral spine. It promotes strength along the sides of the body, which is essential for good posture.
Variations of Side Plank
Supported side plank: place your bottom knee/shin/top of foot down to the mat
Come down to your forearm instead of your hand for a slightly different challenge, but less pressure on your wrist
Place your top foot on your inner thigh or calf, similar to Tree Pose
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