Top arm reaches upGaze up, neck longKnee opens, foot on the thighHand under the shoulderSide Plank with Tree Leg
Vasiṣṭhāsana (tree leg)
Read what the gnome says
Side Plank with tree leg! From side plank, bend the top knee and place the foot on the inner thigh of the lower leg. Hips lifted, shoulder stacked. Breathe, steady, then switch sides. Treelike gnome on its side.
Works on Obliques · Shoulders · Hip rotators
How to do it
- Come into Side Plank with the top arm reaching up.
- Bend the top knee and place the foot on the inner thigh or in front of the shin.
- Open the knee, keep the hips lifted and hold; switch sides.
Common mistakes
- Don’t let the hips sag.
- Don’t place the foot on the knee.
- 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
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