Side Plank Pose Variation: Vasisthasana

Side Plank Pose (Vasisthasana) is a core-strengthening powerhouse. But the core muscles are not the only ones to engage in the pose. Practicing Side Plank can improve knee, back, shoulder and glute strength as well.

The lore behind many of yoga’s asanas is fascinating, and can give you insight into how to approach each pose. Vasisthasana is named for a sage named Vasistha. This link tells the story of Vasisthasana, named for the sage Vasistha and his “cow of plenty.”

Side Plank Pose Benefits

Side Plank Pose is one of yoga’s “all over” poses. When we practice with care and attention to alignment, the entire body can benefit. Here are some of the benefits:

• Core strength: Vasisthasana supports balance and posture by strengthening your core.
• Oblique strength: Side planks are one of a handful of poses that strengthen the obliques.
• Glute strength: Strengthening your glutes helps to stabilize your hip joints. 
• Spinal stability: Side planks activate your abdominal muscles, back, hips, legs, and shoulders, which can stabilize your spine.  
• Adductor muscle strength: Strengthening your adductors can help stabilize your knees and hips.
• Knee stability: Side planks strengthen the gluteus medius and gluteus minimus, which help stabilize the knees.

Side Plank Pose Cautions

Like all yoga poses, Side Plank Pose it’s important to avoid Side Plank Pose in certain circumstances. Here are a few:

• Active hand and wrist injuries or conditions such as carpal tunnel syndrome
• Medical conditions such as hernia, heart conditions or unmedicated high blood pressure
• Recent surgery to your knees, hips, spine, abdomen, shoulders or wrists
• Avoid practicing Side Plank Pose if you are pregnant, especially in the first trimester.
• It is rare for this to happen, but if your body has a tendency to displace ribs, Side Plank Pose is not recommended.

As always, with every yoga pose, if you feel pain in Vasisthasana, leave the pose immediately.

Side Plank Variation

Practicing the Side Plank variation I’m offering today can help alleviate some of the challenges that come with practicing the traditional pose. The additional support of your front foot helps take some of the weight off the hands, wrists and back foot. I’d still advise practicing with caution—or not at all—if you are experiencing any of the above conditions. But if the traditional pose feels too challenging or out of reach, this variation will give you an opportunity to reap the same benefits without the potential stress.

How to Practice Side Plank Variation

1. Spread a nonskid Yoga Mat onto the floor.
2. Sit sideways on your Yoga Mat, placing your left hand on the floor with your arm straight, right beneath your shoulder. Your torso should be mostly vertical with your legs horizontal.
3. With your the outside of your left leg stretched out on your mat, place your right leg on top.
4. Now step your right foot forward so that your foot is at a 90-degree angle to your left leg. Your heel should be about a foot in front of your left thigh.
5. Now press down through your left hand, right foot and the outside of your left foot to lift the body up into a plank.
6. Raise your right arm up toward the sky or feel free to place your hand on your right hip.
7. Stay for three to five deep breaths before releasing back down to the floor.
8. Repeat on the other side.

If this feels too taxing for your supporting hand and wrist, feel free to practice on your forearm, like this:

About Charlotte Bell

Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice and Yoga for Meditators, both published by Rodmell Press. Her third book is titled Hip-Healthy Asana: The Yoga Practitioner’s Guide to Protecting the Hips and Avoiding SI Joint Pain (Shambhala Publications). She writes a monthly column for CATALYST Magazine and serves as editor for Yoga U Online. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and folk sextet Red Rock Rondo, whose DVD won two Emmy awards.