Top arm reaches upGaze up, neck longTop leg lifted, foot flexedHand under the shoulderSide Plank with Top Leg Lifted
Vasiṣṭhāsana (top leg lifted)
Read what the gnome says
Side Plank with top leg lifted! From side plank, lift the top leg toward the ceiling. Hips lifted, shoulder over the wrist, body in one line. Don't let the hips sag. Breathe, then switch. Strong, steady gnome.
Works on Obliques · Shoulders · Glutes
How to do it
- Come into Side Plank with the feet stacked and the top arm reaching up.
- Lift the top leg to hip height, foot flexed.
- Keep the hips lifted, 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
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Arm Balance
Baby Grasshopper PoseIntermediate
Crane PoseIntermediate
Crow / Crane PoseIntermediate
Lifted LotusIntermediate
Pendant PoseIntermediate
Side PlankIntermediate
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.