Side plank pose (Vasisthasana in Sanskrit) is an arm balance pose that presents a challenge for many beginning students. Although this pose is used in some beginner level classes, it does require some strength and balance.
In most classes, you will move from either plank pose or downward facing dog into side plank pose. The first step is to turn your foot to rest the outer edge of the right foot on the mat. Place the left foot on top of the right foot and turn your body so the front of your body, or torso, is facing forward.
Keep your body straight and support your body weight with your right hand and feet. The body should be straight and the hand on the mat should be below and slightly in front of the shoulder. Keep the arms straight, fingers spread apart and pressing evenly down into the mat to give your body the support and balance you need in this pose.
In the pose, your body will be a straight, diagonal line from the top of the head to the toes. The top arm can either be resting at your side, placed on your hip or raised above the head. Before raising the arm, make sure your body is balanced and then raise the hand toward the ceiling.
You can either look forward or gaze softly up at the raised hand in this pose. Once you have achieved the full pose, you will stay in it for anywhere from ten to thirty seconds or a little more.
To move out of the pose, lower the raised hand and support the body with both hands as you are moving out of the asana. With the breath, move back into downward facing dog or plank pose and then repeat the sequence on the other side.
Advanced students who have mastered side plank pose may be ready to attempt the full pose, as created by BKS Iyengar. From side plank pose, to deepen into the full pose, raise the top leg, so it is perpendicular with the floor.