Side plank pose (Vasisthasana in Sanskrit) is an advanced beginner to intermediate level arm balance pose that requires strength and balance. Beginners often find this asana difficult to master, but it will improve with practice and patience.
Side plank pose strengthens and stretches many areas of the body, including the arms, shoulders, legs, abdomen and wrists. This asana tones the abdomen, waist and leg muscles.
To move into side plank pose, you will begin in downward facing dog or plank pose. From here, begin to shift the weight to the left and turn the body, so the left foot is turned with the outer edge of the foot on your yoga mat. The right leg and foot will be placed on top of the left leg and foot. As you move into the pose, lengthen and elongate the body.
The left hand should be in front of the shoulder and pressing down into the mat with a straight arm. The right arm can be placed in several positions, depending on the comfort level of the individual. Place the right arm to the side or reach it toward the sky.
The advanced modification of this pose involves lifting the top leg, so it is perpendicular with the floor. This is an advanced pose that requires flexibility and balance. If you are comfortable in side plank pose and feel ready to try the advanced modification, take it slow and raise the outer leg toward the ceiling until it is perpendicular with the floor.
You will move out of this pose and return to downward facing dog or plank pose. From downward facing dog, you will move into this position again on the right side of the body with the left leg and arm on top. One word of caution about side plank pose: if you have any condition that causes pain in the wrist, this pose may be uncomfortable and you may need to modify it or skip it until the pain or injury is healed.