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How to Do Vasisthasana (Side Plank Pose)
Vasisthasana, also known as Side Plank Pose, is a yoga posture that focuses on balance, core stability, coordination, and strength. Follow these steps to practise Vasisthasana correctly:
Steps to Perform Vasisthasana
- Stand upright in an erect position with your palms facing forward.
- Take a deep breath and spread your legs approximately 3-4 feet apart, or as comfortably as possible.
- Bend the right leg at the knee, while keeping the left leg straight and firmly grounded on the floor.
- Raise both arms to shoulder level, keeping them at a right angle to the body.
- Bend your waist to the right side and lower your right hand toward your right foot.
- Raise the left arm straight above the head and turn your face upward towards the sky.
- In the final position, keep the spine straight, with the right leg bent at the knee and the left leg extended straight.
- Keep the right hand close to the right leg and extend the left hand above the head towards the right side.
- Maintain the posture for a few breaths while keeping your balance and breathing comfortably.
- Slowly exhale and raise the right hand and upper body back to the upright standing position.
- Relax your arms and legs and return to the starting position.
- Repeat the posture on the opposite side 3-4 times.
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Benefits of Vasisthasana (Side Plank Pose)
Support toning of the waist, thighs, and abdominal region.
Improve flexibility in the arms and shoulders.
Support balance and stability of the spine and legs.
Support healthy metabolism as part of an active lifestyle.
Strengthen and tone the muscles around the abdomen and waist.
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Indications
Vasisthasana may be practised to support:
Strengthening of the calf and thigh muscles.
Balance and coordination, including support for mild back discomfort when appropriately practised.
Improved coordination, concentration, and body awareness.
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Contraindications and Precautions
Avoid or seek professional guidance before practising Vasisthasana if you have:
Head or neck injuries.
Arthritis or muscle injuries that may be aggravated by the posture.
Spinal injuries or severe back pain.
Spondylolysis or bone/joint dislocation.
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Who Can Practice Vasisthasana?
Vasisthasana may be suitable for individuals above 14 years of age up to around 50 years, depending on their physical condition and yoga experience.
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Who Should Avoid Vasisthasana?
Older adults, particularly those above 60-70 years, should avoid the asana or practise only under appropriate guidance.
Pregnant women should avoid this posture unless specifically advised and supervised by a qualified yoga professional.
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Final Pose Picture
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