The Sanctuary

Balance · Intermediate

Side Plank

Vasishthasana·वसिष्ठासन·vasiṣṭhāsana

Also called: Side Plank, Sage Vasishtha's Pose

Side Plank (Vasishthasana) demonstrated

Side Plank is the side-body's counterpart to Plank — equally fundamental but more demanding. The hip-sag is the universal mistake; lifting through the hips is what makes the pose work. Use the knee-down variant freely; the strength still builds.

Benefits

  • Strengthens the obliques — the often-neglected side-body core
  • Trains shoulder stability under load on one arm
  • Decent wrist conditioning for arm-balance progressions
  • Asymmetry training — one side at a time

How to practise Side Plank

  1. From plank, shift the weight onto the right hand.
  2. Roll onto the outer edge of the right foot, stacking the left foot on top of the right.
  3. Stack the right shoulder over the right wrist. Keep the right arm straight.
  4. Extend the left arm straight up toward the ceiling. The body forms one straight line.
  5. Gaze either straight ahead or up at the top hand.
  6. Hold steady. The hips lift — don't let them sag.
  7. Switch sides. To exit: lower back to plank.

Suggested hold: 30s · Breath: Natural

How Side Plank affects your doshas

In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.

Effect of Side Plank on each dosha
DoshaEffectNotes
Vata Neutral broadly neutral
Pitta Neutral broadly neutral
Kapha Balancing a good fit — helps settle this dosha

Body focus: Core, Obliques, Shoulders, Wrists, Glutes

Who should avoid or modify this pose

  • Don't practice with wrist, elbow, or shoulder injury
  • Skip with carpal tunnel syndrome
  • Pregnant women in the second/third trimester should modify (knee-down variant)
  • Avoid with severe neck pain — the gaze adds load

If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.

Modifications

  • Drop the bottom knee to the floor for a knee-down variant
  • Press the bottom forearm down instead of the hand for less wrist load
  • Use a wall behind you to feel the alignment
  • Place the top foot on the floor in front of the bottom foot (kickstand) for stability

Traditional source: Modern hatha — Modern asana, named for the sage Vasishtha — one of the seven sages of Hindu tradition. Not in HYP Ch. 1.

Related poses