Side Plank Pose, VasisthasanaSide Plank Pose, Vasisthasana, is a powerful arm balance yoga pose.
In this post I'll give you detailed instructions on how to perform it correctly, the common mistakes to avoid and a few variations you can experiment!
I usually incorporate this pose to my practice because it’s great to strengthen your shoulders, arms and oblique muscles. It's known as one of the best core-strengthening pose and if you have ever come to one of my power or core classes you know that's true 🙂
Among its benefits...
- It strengthens the arms, abs and legs
- It stretches and strengthens the wrists
- t stretches the backs of the legs
- It improves the sense of balance
Dos and don'ts:
- Keep your hips lifted and don’t sink them towards the mat!
- Keep your top arm long and straight, fingers spread and activated
- Stack your feet together
- Keep your shoulders far from the ears
- Align your entire body into one long diagonal line from the heels to the crown and don't look down
A couple of variations...
- Forearm Side Plank: people with wrist pain often have a hard time doing side plank since it puts a lot of weight on one arm. Take the pressure out of your wrist by placing your forearm on the mat!
- Supported Side Plank: great for beginners or if you have trouble stacking the legs. Bend your upper leg and step the foot in front to support you and help you balancing.
Caution: if you have serious wrist, elbow, or shoulder injuries you should avoid this pose!
If not...enjoy, resist, have fun and try to hold it for 5 breaths!