Yoga · Intermediate
Side plank
Vasisthasana
Side plank balances your body on one hand and the side of one foot, with your hips lifted and your top arm reaching up. It builds strength in the shoulders, core, and the sides of the waist. Stacking your shoulder over your wrist and keeping your hips lifted helps protect the supporting shoulder.
How to do Side plank
- 1Start in plank pose with your wrists under your shoulders.
- 2Shift your weight into your right hand, keeping it under your shoulder.
- 3Roll onto the outer edge of your right foot and stack your left foot on top.
- 4Lift your hips so your body forms one long line from head to heels.
- 5Reach your left arm up toward the ceiling, stacking it over your right shoulder.
- 6Press the floor away so your supporting shoulder stays lifted.
- 7Gaze forward or up at your top hand, and hold for three to five breaths.
- 8Return to plank, lower your knees to rest, and switch sides.
Common mistakes and how to fix them
The hips sag toward the floor.
Press the bottom foot down and lift your hips until they line up with your shoulders and heels. Lower your bottom knee if they keep dropping.
The supporting shoulder sinks toward the ear.
Press the floor away firmly and draw your shoulder blade down your back.
The hand sits too far from the shoulder.
Move your hand so your wrist sits under your shoulder, or just slightly ahead of it.
The hips pike back or the chest rolls toward the floor.
Draw your hips forward into line and turn your chest open toward the side wall.
Modifications
- Lower your bottom knee to the mat with the shin angled back.
- Lower onto your forearm with your elbow under your shoulder.
- Stagger your feet, with the top foot on the floor in front of the bottom foot.
- Keep your top hand on your hip.
Benefits
- Strengthens the shoulders, arms, and wrists.
- Builds strength along the sides of the waist.
- Trains balance and full body control.
- Engages the core and the outer hips.
Breath
Breathe steadily through the nose while you hold. If your breath turns short or held, lower your bottom knee and continue.
Take care
Take care with wrist or shoulder injuries, and use the forearm or knee down option if your supporting arm feels strained. Build strength in plank pose first, and stop if you feel sharp pain.
Side plank questions
How long should I hold side plank?
Start with three to five breaths on each side. Build toward thirty seconds as your shoulders and core get stronger, and rest when your hips start to drop.
Is forearm side plank easier than full side plank?
For many people it is easier on the wrist and shoulder. It still works the core and the sides of the waist.
Why do my wrists hurt in side plank?
Your weight rests on one hand, so that wrist works hard. Spread your fingers, press through your knuckles, or move onto your forearm.
