Side Plank Pose

Build your strength, concentration, stability.  Reach up high to the sky.


  1. To begin Vasisthana, start from Plank Pose (Plankasana). You can also start from Audho Mukha Svanasana.

  2. Now, shift your weight on the right side and press firmly your right arms as you roll onto the outside of your right foot.

  3. Move the left foot and keep on the right foot. press your heels toward the floor. (In this position, your legs should be kept straight.)

  4. Your shoulders, hips, and ankles should perpendicular on top of each other.

  5. Slowly shift your left hand on the hip.

  6. Inhale as you pressing down through the right hand and try to raise your left hand from the hip. your fingers point towards the sky.

  7. And now, your entire body into one long line from the bottom to the top.

  8. If you feel comfortable, look at the fingertips.

  9. As you exhale, bring your arm down to on the hip.

  10. Maintain this position for 20 to 30 seconds.

  11. To Come back Inhale, and as you exhale, repeat this pose on your left side.


  1. The practice of Vasisthasana (Side Plank Pose) is Builds arm, wrist and shoulder strength

  2. Its describe as a total body pose where every muscle needs to work.

  3. It also build strengthen the core muscles in the abdomen, inner thighs, and hamstrings.

  4. Vasisthasana (Side Plank Pose) is mainly done to improve the pressure on the wrists and feet.

  5. Vasisthasana helps boost energy in the body.

  6. It provide a good sense of balance.

  7. It not only stretches the body but also makes strong too.

  8. It also improve focus and concentration.

  1. People has glaucoma suspect should avoid this posture.

  2. If you suffering from Carpal tunnel syndrome must be avoided practicing this asana.

  3. High blood pressure patient cannot practices this asana.

  4. If you have any kind of elbow, wrist, or shoulder injury, you must avoid this pose.

Jump to another asana page:

  • Vedic Yoga Facebok Group
  • Vedic Yoga Channel
  • Black Twitter Icon

"Give. Love. Serve."
--Swami Chinmayananda

Vedic Yoga is part of Vedic Health Inc, a registered 501(c)3 nonprofit organization whose members  provide information and education in Yoga and Ayurveda, and other holistic and natural health subjects.  Our members are not trained in Western medical diagnosis or treatments, are not physicians, nor licensed health care professionals. No medical advice, diagnosis, or treatment is given.  You should be evaluated by a physician if you are suffering from a disease or symptom. 


This site will remain ad-free.

© 2020 Vedic Yoga.  All rights reserved.

Vedic Health Inc | 50 W Edmonston Dr, Suite 405, Rockville, MD 20852 | 240-753-0151