Top arm reaches upGaze upForearm presses downFeet stackedForearm Side Plank
Vasiṣṭhāsana (forearm)
Read what the gnome says
Forearm Side Plank! Rest on the forearm, elbow under the shoulder, and stack the feet. Lift the hips and make one long line. Top arm up or on the hip. Breathe steadily, then switch. Strong, steady gnome.
Works on Obliques · Shoulders · Glutes
How to do it
- Lie on one side, forearm on the floor and the elbow under the shoulder.
- Stack the feet and lift the hips into one long line.
- Reach the top arm up, gaze up and hold; switch sides.
Common mistakes
- Don’t let the hips sag.
- Don’t let the elbow slide forward.
- Don’t hold the breath.
Benefits
- Strengthens the abdominals and deep core.
- Supports the lower back and posture.
- Makes other poses feel steadier.
Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.
Not medical advice. Ease off if anything feels sharp or wrong.
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