Top arm reaches upGaze upHand under the shoulderTop leg longKneeling Side Plank
Vasiṣṭhāsana (kneeling)
Read what the gnome says
Kneeling Side Plank! Rest on one knee and hand, extend the top leg to the side, and lift the hips. Shoulder over the wrist, body long. Breathe, then switch. A gentler gnome side plank, with a knee for support.
Works on Obliques · Shoulders · Glutes
How to do it
- Kneel, place one hand on the floor and extend the opposite leg to the side.
- Lift the hips so the body forms a line from the knee to the crown.
- Reach the top arm up, gaze up and hold; switch sides.
Common mistakes
- Don’t let the hips sag.
- Don’t sink into the supporting shoulder.
- 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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