Why do I feel unstable in Side Plank?

Instability in Vasisthasana usually comes from weak obliques or incorrect hand placement. Ensure the supporting hand is directly under the shoulder and engage the side core by drawing the bottom ribs toward the hip.

How can I strengthen my wrists for Side Plank?

Practise Plank, Downward Dog, and wrist mobility exercises regularly. Gradually increase your time in Side Plank, and use the knee-down variation if the wrist feels stressed.

Should I stack my feet or place them apart?

Stacking the feet creates the full expression, but placing the top foot slightly in front of the bottom foot is acceptable and provides more stability while learning.

Why does one side feel much harder than the other?

Asymmetry is normal and expected. Most people have a dominant side with stronger obliques and better balance. Consistent practice on both sides will gradually reduce the difference.

Vasisthasana — Side Plank Pose

Vasisthasana is a lateral arm balance where the body is supported on one hand and the side of one foot, with the other arm extended toward the ceiling. Named after the sage Vasistha, this pose builds exceptional lateral strength in the arms, core, and legs while opening the chest and shoulders.

गायत्री से बात करें गायत्री से बात करें

IntermediateBalance Asanas

SanskritVasisthasana

EnglishSide Plank Pose

CategoryBalance Asanas

DifficultyIntermediate

Suitable ForIntermediate practitioners

Duration20–40 seconds per side

Focus Areas

ArmsCoreShouldersWristsLegs

Quick Overview

Vasisthasana is a fundamental side arm balance that challenges the body in the lateral plane. From a Plank position, the practitioner rotates to one side, supporting the body on one hand and the outer edge of the bottom foot, with the other arm reaching toward the ceiling. The pose develops strength in the obliques, shoulder stabilisers, and supporting arm, while the lifted arm opens the chest and improves thoracic mobility. Named after the revered sage Vasistha, the pose represents steadiness and wisdom.

Benefits of Vasisthasana

Strengthens the Obliques & Core

Maintaining the side-body position requires intense engagement of the oblique muscles and the entire lateral core chain.

Builds Shoulder Stability

The supporting arm and shoulder must stabilise the entire body weight, building strength in the rotator cuff and deltoids.

Strengthens the Wrists & Arms

The single-arm support builds strength in the wrist extensors, triceps, and forearm muscles under an asymmetric load.

Opens the Chest & Shoulders

The lifted arm reaching upward creates a lateral opening in the chest and stretches the shoulder of the rotating arm.

Improves Lateral Balance

Balancing on the side trains neuromuscular coordination in the frontal plane, which is often neglected in sagittal-dominant training.

Body Focus

Obliques & Transverse Abdominis

Engaged intensely to maintain the side-body position and prevent hip drooping

Supporting Shoulder

Stabilises the entire body weight and builds rotator cuff strength

Supporting Wrist & Arm

Bears full body weight in an extended position

Chest & Upper Back

The lifted arm opens the pectorals and stretches the latissimus dorsi

Legs

Both legs engage to maintain length and support the lateral balance

Who Should Practice Vasisthasana

Intermediate Yoga Practitioners

Those comfortable with Plank, Downward Dog, and basic arm balances will find Vasisthasana a natural progression.

Athletes Needing Lateral Strength

Side Plank builds the lateral core strength essential for rotational sports, throwing, and side-to-side movements.

Practitioners with Weak Wrists

While challenging, the single-arm support can build balanced wrist strength when practised gradually.

Anyone Working on Shoulder Stability

The asymmetric load of Vasisthasana challenges shoulder stabilisers in a unique way, benefiting overall shoulder health.

Who Should Avoid Vasisthasana

Acute Wrist Injuries

The single-arm weight-bearing can aggravate acute wrist conditions such as sprains or fractures.

Shoulder Impingement

The compressed position of the bottom shoulder may aggravate shoulder impingement or rotator cuff issues.

Elbow Hyperextension

Those who hyperextend the elbow should keep a micro-bend in the supporting arm to protect the joint.

Preparation Tips

Strengthen your Plank pose to build the baseline core and arm strength needed for Side Plank

Practise against a wall initially by placing the bottom foot against the wall for added stability

Warm up the wrists with circles and stretches before bearing weight on one arm

Start with the bottom knee on the ground to reduce the load while learning the alignment

Step-by-Step Instructions

Begin in Plank Pose

Start in a full Plank with hands shoulder-width apart, shoulders stacked over the wrists, and body in a straight line from head to heels.

Shift weight onto the right hand

Walk the left hand slightly toward the centre line and shift your weight fully onto the right hand. Stack the right shoulder directly over the right wrist.

Rotate the body to the left side

Rotate the torso to the left, stacking the left foot on top of the right foot. The outer edge of the right foot presses into the mat.

Lift the left arm toward the ceiling

Extend the left arm straight up, stacking the left shoulder over the right. The gaze can follow the left hand or remain forward.

Engage the core and lift the hips

Press the right hand firmly into the mat and lift the hips upward. The body should form a straight line from the crown of the head to the heels.

Extend through the legs

Press through both feet actively — the bottom foot through the outer edge and the top foot through the inner edge. Keep the quads engaged.

Breathe and hold

Hold for 4–6 breaths, maintaining length through the body and steady breath. Avoid letting the hips sink or the bottom shoulder collapse.

Release and switch sides

Exhale and lower the top arm, return to Plank, and repeat on the other side. Notice any differences between sides.

Breathing Guidance

In Vasisthasana, the side-body opening naturally supports deeper breathing as the chest expands on the lifted side. Inhale to lengthen through the body and lift the hips higher. Exhale to engage the core and stabilise the pose. If you find the breath restricted on the bottom side, soften slightly in the supporting shoulder and focus on slow, even breaths through the nose.

Common Mistakes

Dropping the hips

Correction: The most common issue is letting the hips sag toward the ground. Engage the obliques and glutes to lift the hips into a straight lateral line.