Side Plank Pose



  • Strengthens the arms, abdomen and legs
  • Strengthens the wrists
  • Improves sense of balance
  • Tones and stregthens the core, with a focus on the oblique muscles
  • Tones the inner thigh muscle when top leg is lifted
  • Pose

  • Cautions

  • Modifications

  • Chronic wrist pain 
  • Carpel tunnel syndrome
  • High blood pressure
  • For wrist injuries, the pose can be done with your forearm lowered to the ground.
  • To make the pose easier, you can stack one foot in front of the other, forming one line with your feet a the back of your mat, or place the top foot firmly to the floor in front of you, forming a 90 degree angle with your knee
  • To make the pose more challenging, lift your top leg off of the bottom leg, keeping your top foot firmly flexed
  • Images
  • Step-by-step

Vasisthasana (vah-sish-TAHS-anna)
Vasistha = most excellent, best, richest

  1. Start in Adho Mukha Svanasana (Downward Facing Dog Pose).  Shift onto the outside edge of your right foot, and stack your left foot on top of your right foot.
  2. Walk your right hand slightly forward and bring your left hand to your left hip, stacking your left side body over your right side body so that you face the left side of the room. Your body should form one straight diagonal line from the crown of your head to your feet.
  3. Root into the knuckle of your index finger and thumb on your right hand to relieve pressure on your wrist, then firm your right arm, spinning the bicep of your arm forward and the tricep backwards.
  4. Keep your left hand on your hip, or stretch your hand up towards the ceiling and let your eye gaze turn upwards as well.
  5. Hold here for 15 to 30 seconds, then come back to Downward Facing Dog and repeat on the other side, holding for the same length of time on both sides.
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