Vasisthasana (Side Plank Pose): How to Do, Variations, & Benefits

Image supply: Shutterstock

Struggling to search out your steadiness whereas leaving your consolation zone? Or is it about discovering energy and alignment within the physique? For no matter motive Vasisthasana aka Side Plank Pose is your name proper now.

To get into this posture, the practitioner shifts the physique weight to at least one facet from the plank posture by rotating the physique and balancing on the corresponding hand and foot. The various leg is pulled vertically upwards by hand.

The problem and energy of this pose make it a complicated asana. It focuses on strengthening the arms, shoulders, and core muscle groups. In addition, it goals to enhance the alignment of the backbone and the steadiness of the physique.

Read this step-by-step information to carry out vasisthasana and discover bodily and psychological steadiness.

Vasisthasana that means

In Sanskrit, "Vasistha" refers to "rich" and "Asana" means "pose". It is known as appropriately because it gives ample advantages to the yogi. It enriches well being by offering stability in psychological and bodily well being.

It is commonly identified by the English title of the Side Plank Pose. As the yogi performs the plank on one facet of the physique and opens the chest, therefore the title.

Mythological side that results in Vasisthasana

This asana is known as after the nice Indian sage. Vasistha Who Was the Family Priest of the Ikshwaku Dynasty? Lord Rama was one among his disciples who as soon as felt depressed after visiting the widespread individuals of his kingdom and their sorrows.

This incident prompted Vasistha to guide his disciple Rama into the fact of life. He instructed him to not get caught up within the outer sufferings by taking management of the thoughts with a purpose to really feel liberated and himself (the soul).

It leads Lord Rama to reopen his coronary heart after the darkish and miserable interval he went by way of. That is what Vasisthasana is all about.

It opens the practitioner's coronary heart (anahata chakra) when he alters from the low plank to the facet plank place, opens the chest and finds steadiness within the physique.

Vasisthasana train guide

Vasisthasana (Side Plank Pose) Exercise InstructionsImage supply: Shutterstock

Precautions and Contraindications

  • Avoid this posture you probably have accidents to your arms, legs, neck and again.
  • Skip this train in case you are recovering from a latest surgical procedure.
  • People with chest, chest, or shoulder issues ought to chorus from this posture.
  • If you have got a herniated disc or rheumatoid arthritis, don't strive the facet plank place.
  • It is just not an appropriate pose for issues like carpal tunnel syndrome, tendonitis, bursitis, and so forth.
  • Pregnant girls ought to solely do it with the assistance of props and with correct warning.

Preparatory poses

How To Do Vasisthasana (Steps)

  1. Stand in Tadasana.
  2. Then carry your palms to the ground and legs about Four to five toes again, assuming the plank place.
  3. Raise your proper hand barely to position it in entrance of your proper shoulder.
  4. Press the fitting palm on the ground and switch the physique sideways to the fitting.
  5. The exterior fringe of the fitting foot is positioned on the ground and the left foot is stacked over the fitting. The left hand can be lifted off the ground and rests on the left hip.
  6. Balance your entire physique weight in your proper hand and foot.
  7. Exhale, bend your left leg on the knee, and bend your torso barely to succeed in your left large toe.
  8. Wrap the thumb, index finger, and center finger of the left hand across the left large toe.
  9. Pull your left leg straight up, straighten your left arm, and switch your head to the fitting to safe the blanket in place.
  10. Hold the pose for about 20-30 seconds with deep respiration.
  11. Then launch your large toe to carry your left foot again on prime of proper foot and left hand on hip.
  12. Exhale and twist your physique to the middle after which to the left.
  13. Repeat the pose, balancing the physique solely on the left foot and hand.
  14. Come again to the center of the downward dealing with canine and at last loosen up in balasana.

Follow up poses

Props and modifications

The facet plank posture might be modified utilizing the next props.

  • Chair – While holding the facet plank, take away assist from the chair to assist the facet physique. It makes the pose simpler and requires much less drive.
  • Ball – You may use a ball as a substitute of a chair. Just roll up the ball from the plank pose and place the facet on it.
  • Yoga strap – If you have got bother greedy your toes within the facet plank, tie a strap round your raised large toe. Then you’ll be able to maintain the harness to straighten your leg alongside together with your arm.
  • Against a wall – Beginners discover a wall one of the best prop. Run the plank close to a wall whereas rolling to at least one facet, urgent your again and heel in the direction of the wall. This provides assist to assist maintain the pose.


Vasisthasana lift one leg (one-legged side plank pose)Image supply: Shutterstock

  • Vasisthasana Twist – From the stacked place, bend your left knee to position your left foot on the ground. The legs are crossed in order that the left foot is subsequent to the fitting thigh and the fitting leg is stored straight as in Vasisthasana. Raise your left arm and focus your gaze on the raised hand.
  • Vasisthasana Variation Tree Leg – After stacking your left foot over your proper, slide your left foot over your proper thigh. Raise your left arm towards the ceiling and look to your left hand.
  • Forearm facet plank – Start with the forearm plank pose. Take your proper forearm and place it parallel to the entrance fringe of the mat. Stack the left leg over the fitting with the skin fringe of the fitting foot on the ground. Lift your left arm off the ground and stretch it towards the ceiling to open your chest to the left.
  • Vasisthasana variation raised leg – From the desk place, straighten your left leg together with your toes on the ground. Bring your left hand in your hip. Balance in your proper hand and slowly elevate your proper foot off the ground to straighten your knee. Extend your proper leg ahead and your proper hand as much as the ceiling.
  • Vasisthasana Crunch – From Vasisthasana, elevate your left leg over your proper leg and bend your knee. Place your left elbow on prime of your left knee with a forearm prolonged upward.

Therapeutic makes use of

  • Vasisthasana is probably the most appropriate pose for individuals to eliminate scoliosis. The facet plank reduces the curvature of the backbone and strengthens the muscle groups.
  • Another use of Vasisthasana is in treating individuals affected by stress. The balancing posture improves the practitioner's focus by eradicating the psychological blocks.

Vasisthasana advantages

1. Tones the arms, shoulders, legs

When holding the facet plank, the goal is to steadiness on one facet at a time. The total physique is balanced on arm and leg on the identical time. It places stress on the muscle groups of your arms, shoulders, and legs. This will strengthen and strengthen the muscle groups concerned.

2. Improves the core energy

The balanced arm posture engages the core muscle groups to search out steadiness. It builds endurance and strengthens the core muscle groups. One examine reveals that training this pose ultimately strengthens core muscle groups.

3. Improves steadiness and focus

With vasisthasana on all sides, the backbone is stretched equally on each side. This results in higher mind functioning and stability.

The energy of the backbone and the development of the nervous system result in a greater steadiness and higher focus of the thoughts.

4. Benefits for the center

The chest is opened to the facet whereas the pose is held. It prompts the center chakra (anahata).

It improves cardiovascular well being and brings self-love, compassion, and forgiveness.

5. Builds confidence

While engaged on the core muscle groups, Vasisthasana stimulates the photo voltaic plexus (Manipura Chakra). It's linked to creating vanity, so posture is a key to instilling dedication and confidence.


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