Vasishtasana (Side Plank Pose)

What is Vasishtasana?

Vasishtasana (Side Plank Pose) is a strengthening and balancing yoga pose that targets the arms, shoulders, core, and legs. Named after the sage Vasishta, this pose improves stability, enhances body awareness, and builds endurance. It’s often practiced to develop core strength and improve balance.

Typically, one enters Vasishthsana from a plank position with their arms straight. The yogi then rotates the body to face directly ahead and raises one arm toward the sky. The body should be angled like a cross in this position. In English, Vasishtasana is even described as the side plank position.

Ram became one of the most important and well-liked monarchs in Indian history. He even makes an appearance as the main figure in the Ramayana, an epic from India. It is said that Vasistha’s teachings are true to Ram’s remarkable achievements and life success.

The pose itself demonstrates Vasishtasana’s symbolic meaning. The stance requires specific balance on one hand and focuses on the essentials. Although clouded fiction frequently starts that way, maintaining the posture requires a clear concentration. Only a portion of the complete truth is seen while the body is oriented in a single direction.

To see an alternate point of view, one must bend to finish the asana on the opposite side. This aspect of the pose symbolizes the difficulty King Ram suffered upon seeing Vasistha.

How to Do Vasishtasana? (A Step-by-step)

The following basic, step-by-step instructions will help you perform Vasishtasana yoga correctly:

• Place your palms on the mat, keep your legs back, and stand straight in tadasana.
• Raise your left hand and place it in front of your left shoulder as you see yourself in the plank posture.
• Now move your body to your left and press your left palm on the floor.
• Your right foot should be stacked on top of your left foot while the outside edge of your left foot touches the mat to create this action.
• Relax on your right hip while keeping your right hand in the air.
• You have to use your left foot and left hand to balance your body.
• Exhale, turn your upper body to reach your right big toe, and stretch your right leg.
• Using the thumb, index finger, and middle finger of your right hand, grasp the right big toe.
• Turn your head to the left, raise your right leg, straighten your right arm, and look up at the ceiling.
• This is the yoga pose known as Vasishtasana, and it requires you to hold it for twenty to thirty seconds while taking deep breaths.
• You must first release your great toe, place your right foot on your left, and place your right hand on your hips to exit the Vasishtasana pose.
• Flex your entire body to the center and release your breath.

The Vasishthasana series stance can be performed on the opposite side by changing up your hands and legs.

Vasishtasana Pose Video

Beginner’s Tips

• You can feel unstable while you learn how to perform Side Planks. Keeping both feet on the ground will increase your stability (see the first two variants below).
• Move your top hand to your hip or place your top arm next to your body to begin. This helps you find your balance and maintains a lower center of gravity.
• It’s typical to sway while performing the position. Looking directly at a stable place on the wall in front of you or lowering your eyes to your hand on the ground can be beneficial.

Benefits of Vasishtasana:

Many medical advantages can be achieved by practicing the side plank position; a few of these are described below:

Benefits for the muscular system

The use of Vasisthasana to strengthen the core muscles is supported by literature.

Additionally, improving digestion might be supported by the activity of abdominal muscles. As a result, the muscular system may benefit from yoga poses like Vasisthasana.

In any case, the side plank position is not an alternate for appropriate treatment. For appropriate management of any musculoskeletal conditions, kindly get medical advice. Additionally, it is advised to practice this pose while being watched by a certified trainer.

Benefit for scoliosis

The spine’s abnormal curvature is known as scoliosis. The results of this study showed that practicing the side plank pose or asana for six to eight months improved spinal curvature. The muscles’ increased strength could be the cause of this effect.

As a result, while practicing poses like the side plank position may help those with scoliosis, it shouldn’t be used as an alternative to conventional therapy. Please see your doctor to determine the best course of action for treating scoliosis. Furthermore, practicing this position under the supervision of a certified trainer is advised.

Benefit for depression

The practice of yoga may help one achieve mental and physical peace. According to literature evaluations, yoga positions can help manage depression and have a beneficial effect on one’s life.

Practicing positions like Vasisthasana for six weeks had a beneficial effect on depression. For the proper treatment of depression, it is advised to see a doctor rather than depending entirely on this pose.

A trained coach should also be consulted when practicing this pose.

Benefits of cardiovascular endurance

The performance of your heart during low to medium-intensity activities is known as cardiovascular endurance. Yoga poses such as the side plank pose improved heart rate and cardiovascular endurance after twelve weeks of practice.

As a result, whilst this pose may improve cardiovascular endurance, it shouldn’t be used as an alternative to traditional therapy.

Therefore, try not to depend completely on this asana and consult medical advice for appropriate treatment. This position should also be practiced under the guidance of a certified trainer.

Benefit for obesity

Excess body fat and a body mass index (BMI) of more than thirty kilograms per square meter are the true definition of obesity. Investigations of articles support the idea that yoga helps reduce body fat, which in turn helps to lower obesity.

This suggested that side plank yoga could help with weight management. For proper heavyweight management, it is recommended to speak with a doctor rather than depend just on this position.

It is also advised to perform this position under the guidance of a certified trainer.

Other Benefits of Vasishtasana

• Asanas that can relieve weakness include Vasisthasana.
• The benefits of Vasisthasana that have been observed are either based on a literature search or are conducted in a small population. Consequently, these advantages should not be generalized; work focusing on wider groups needs to confirm them more consistently.
• Yoga is still not an alternative therapy, even though it may help with body and mental expansion. As a result, yoga cannot be used entirely to treat any disease. Rather, please speak with a trained medical professional who can fully assess your condition and provide appropriate advice. To prevent any, it is also crucial to learn and practice yoga under the guidance of a qualified yoga instructor.

Preparatory and Counter Poses

Preparatory Poses

• Parighasana (Gate Pose)
• Plank Pose
• Adho Mukha Svanasana (Downward-Facing Dog Pose)
• Utthita Parsvokanasana (Extended Side Angle Pose)
• Paripurna Navasana (Boat Pose)
• Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

Counter Poses

• Adho Mukha Svanasana (Downward-Facing Dog)
• Balasana (Child’s Pose)
• Sphinx Pose

Modifications & Props

The side plank position is the most beneficial because you may use the support that follows and adjust the pose based on your body’s comfort level:

Yoga Strap:

It may be a little difficult for beginners to touch their toes when performing this pose because their bodies are not flexible enough. This step is readily created by wrapping a yoga strap around the extended leg’s big toe. Instead of contacting the toe, you can keep this yoga strap in place after binding it. You can stretch your arm to your comfort level in addition to using it to support your leg stretches.

Chair:

If you want to change up your side plank position, you can also use a chair as support. You must use a chair to support your side body throughout this transition so that you can believe in the Vasisthasana position. Compared to the daily Vasisthasana position, this variation is simpler and requires less effort.

Variations of Vasishtasana

You can use the following list of side plank yoga position variations in your at-home workouts:

The side plank pose Crunch:

After performing the previously described side plank yoga position, you must elevate your right leg and turn your knee to complete this variation. Raise your right knee and right elbow. When performing the side plank position Crunch, keep your forearms raised upward.

The side plank pose Twist:

Once you are in the stacked pose, you must place your right foot on the floor and bend your right knee to perform this interpretation. Keep your right foot next to your left thigh and your left leg straight when crossing your legs. Next, lift your right arm and turn to face this extended arm.

The side plank poses Variation Tree Leg:

Once you are in the stacked position, you must slide your right foot over the left thigh to complete the change. Next, extend your right arm and turn to face this extended arm.

Vasishtasana Contraindications:

• Injury and Surgery: The side plank pose must not be performed by investigators who have had surgery or injuries to their shoulders, elbows, wrists, hips, knees, or ankles. Researchers ought to stay away from injuring the arms, legs, or back muscles as these are contraindications. After undergoing abdominal surgery, students should avoid the practice of Vasisthasana Pose, support the trainer, and take measures.
• Weakness of Body-Breath Connections: Teachers need to pay attention to several subtle body-breath aspects to care for their pupils when they are in this side plank pose. To get the most out of this great arm balance pose, you need to have control over your body, pay attention to your breathing, have core and hip stability, and know how to switch from abdominal to chest breathing when you drive into and out of the pose. Preventing harm is one of the main reasons for this. Researchers must avoid the pose if a teacher believes the researcher lacks the necessary strength or is unable to develop this body-breath connection.
• Physical Strength and Weakness: Problems with the shoulders, rib cage, and chest, as well as those with a herniated disc, are contraindications to this pose since it places stress on the upper body and shoulder girdle. The investigators should limit this position until it has completely healed. Side plank pose should be avoided if you have a migraine, high blood pressure, vertigo, dizziness, metaphalangeal arthritis, carpal tunnel syndrome (compression of the middle nerve), tendinitis, bursitis, etc. Students who are still developing their body awareness and balance skills are advised to use wall support, particularly for their ankles, during practice.
• Others: Seniors need to stay from taking this position. This pose should only be performed by healthy pregnant women in their first trimester.

Conclusion:

The Sanskrit words “vasistha,” which means wealthy, and “asana,” which means yoga or posture, are the origins of the side plank position. The Side Plank Posture is therefore thought to be a stance that can improve your physical and mental well-being.

This pose can help improve depression, scoliosis, the muscular system, obesity, and cardiovascular endurance. Furthermore, this position may help with improving body postures, reducing fatigue, and improving cognitive function.

FAQs

References

• Yoga Journal. (2025f, March 21). Side plank pose. https://www.yogajournal.com/poses/side-plank-pose/
• Vasisthasana (Side Plank Pose) Yoga – Benefits, steps & types | Tata AIG. (n.d.). https://www.tataaig.com/knowledge-center/health-insurance/health-benefits-of-vasisthasana
• Smith, E. N. (2023, June 25). 7 Variations of Yoga’s Side Plank to Build Shoulder and Core Strength. YogaUOnline. https://yogauonline.com/yoga-practice-teaching-tips/yoga-practice-tips/7-variations-of-yogas-side-plank-to-gradually-build-shoulder-and-core-strength/
• Maze, N., & Maze, N. (2021, October 15). Challenge pose: One-legged side plank pose. Yoga Journal. https://www.yogajournal.com/poses/types/arm-balances/challenge-pose-one-legged-side-plank-pose/