Top arm reaches upChest openHand under the shoulderHips liftedFeet stackedSide Plank
Vasiṣṭhāsana
Read what the gnome says
Side Plank! From plank, roll onto the outer edge of one foot, stack the feet, and lift the other arm up. Hips lifted, body in one line. Shoulder over the wrist. Breathe, then switch. Steady gnome on the edge.
Works on Obliques · Deltoids · Gluteus medius
How to do it
- Start in plank, then roll onto the outer edge of one foot and stack the feet.
- Press the lower hand down and lift the hips into one long line.
- Reach the top arm up, gaze up, hold and breathe; switch sides.
Common mistakes
- Don’t let the hips sag.
- Don’t collapse the shoulder into the ear.
- 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.
In ready-made sequences
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 Plank with Top Leg LiftedIntermediate
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