Vasisthasana

Side Plank

Side Plank supports the body sideways on one hand and the feet or a bent knee.

Type: Balance & Core
Focus: Core
Intermediate · 6/10

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How to do this pose

  1. Begin on hands and knees; extend one leg sideways behind you and turn the chest toward that side.
  2. Keep the lower knee grounded for support, or extend both legs only if stable.
  3. Press the supporting hand down, then return to hands and knees before switching sides.

Before you begin

Avoid loading a painful wrist or unstable shoulder.

What you should feel

Work through the supporting shoulder, side waist and hips.

Benefits

Builds lateral trunk and shoulder endurance.

Common mistakes

Hanging into the supporting shoulder or letting the pelvis drop.

Modifications

Keep the lower knee down and the top hand on the hip.

Prep Poses

Knee-supported Plank

Follow-Up Poses

Neutral tabletop; Child’s Pose

Related Content

Keep the lower knee down and the top hand on the hip.