Side Plank Pose (Vasisthasana): Video Tutorial & Yoga Guide
| Workout | Side Plank Pose (Vasisthasana) |
| Primary Muscle Group | Obliques |
| Secondary Muscle Group | Shoulders, Abs |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Balance and Strength |
| Exercise Type | Yoga |
| Difficulty | Intermediate |
Side Plank Pose (Vasisthasana): Video Tutorial & Yoga Guide
Side Plank Pose (Vasisthasana): Step-by-Step Guide
- Step 1: Start in a high plank position with your hands directly under your shoulders. Engage your core and keep your legs straight.
- Step 2: Shift your weight onto your right hand and rotate your body to the right. Stack your left foot on top of your right foot or place it slightly in front for better balance.
- Step 3: Extend your left arm straight up toward the ceiling. Keep your gaze forward or look up at your top hand for an added challenge.
- Step 4: Engage your core, lift your hips, and keep your body in a straight line from your head to your feet. Avoid letting your hips sag.
- Step 5: Hold the pose for a few breaths. Lower back to plank position and switch sides, balancing on your left hand. Great job—feel your strength and balance improving!
Side Plank Pose (Vasisthasana): Overview
Side Plank Pose (Vasisthasana) strengthens your core, arms, and shoulders while improving balance and stability. This pose builds strength in your obliques and lower body while enhancing focus and coordination. It’s a dynamic way to engage multiple muscle groups at once.
Side Plank Pose (Vasisthasana): Benefits
Side Plank Pose strengthens your core, shoulders, and arms. It tones your obliques, improves balance, and increases overall body stability. Practicing this pose also enhances focus and body awareness.
Side Plank Pose (Vasisthasana): Pro Tips & Advanced Techniques
- Engage Your Core: Tighten your abdominal muscles to keep your body stable and aligned.
- Press Through Your Hand: Push firmly into the floor with your supporting hand to lift your body.
- Stack Your Feet: Keep your feet stacked for balance, or place your top foot slightly in front for better stability.
- Lift Your Hips: Actively lift your hips to avoid sagging and maintain proper alignment.
Side Plank Pose (Vasisthasana): Progression Plan
Beginner
Intermediate
Advanced
Side Plank Pose (Vasisthasana): Frequently Asked Questions (FAQs)
What muscles does Side Plank Pose work?
+It strengthens your core, obliques, shoulders, arms, and legs.
Can beginners try this pose?
+Yes! Modify by lowering your bottom knee to the ground for extra stability.
How does Side Plank Pose improve balance?
+It challenges your body to stabilize using your core, shoulders, and legs.
How often should I practice Side Plank Pose?
+Include it in your routine 2-3 times a week to build core strength and balance.
What mistakes should I avoid?
+Don’t let your hips sag or your shoulders collapse. Focus on engaging your core and keeping your body in a straight line.
