Category: Arm balances
Level: intermediate
Hold: 3–5 breaths per side, building to 30 seconds
Type: Asana
Breath: Keep a steady, even breath; exhale to firm the side waist and lift the hips.

Side Plank

Vasisthasana — "posture of the sage Vasistha"

Balance on one hand and the edge of one foot, body in a single tilted line. It asks a lot of one shoulder and the side waist, so build up with the supported versions first.

Step by step

1Start in Plank Pose with your wrists under your shoulders.
2Shift your weight onto your right hand and roll onto the outer edge of your right foot.
3Stack your left foot on top of your right, or stagger it just in front for a wider base.
4Press the floor away with your right hand so the shoulder doesn't collapse toward the ear.
5Lift your hips so your body forms one straight line, and reach your left arm to the ceiling.
6Gaze forward or up at your top hand, hold, then return to Plank and change sides.

Benefits

✓ Strengthens the obliques and side waist
✓ Builds single-arm shoulder and wrist strength
✓ Improves balance and full-body coordination
✓ Strengthens the outer hip of the bottom leg

Make it yours

· Drop your bottom knee to the mat and keep the top leg extended
· Take the pose on your forearm instead of your hand
· Rest your top hand on your hip until the balance feels steady, or practice with your back near a wall

Take care

Take care with wrist, elbow, or shoulder injuries — the bottom arm carries most of your weight
If you have carpal tunnel symptoms, try the forearm variation instead of a flat palm

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
Wrist wedge — Reduces the wrist angle in plank, chaturanga, and arm balances. Worth trying before concluding your wrists can't do this. find one

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