1
Start in Plank
Begin in Plank Pose with your hands under your shoulders and your body in a straight line.
How to do Side Plank (Vasisthasana)
2
Roll onto One Hand
Shift your weight onto your right hand and roll onto the outer edge of your right foot.
3
Stack the Feet
Stack your left foot on top of your right.
4
Lift the Hips
Press firmly into the bottom hand and lift your hips so the body forms one line from head to heels.
5
Reach Up
Inhale and reach your left arm straight up towards the ceiling. Hold for 30–60 seconds, breathing steadily, then return to Plank and switch sides.
✅ Benefits
- Strengthens the wrists, arms and shoulders
- Strengthens the side of the body and core
- Improves balance and stability
- Builds strength in the legs and hips
🌿 Wellness Support
- May help build shoulder stability
- Many people find it builds whole-body strength and focus
⚠️ Precautions
- Stop if you feel pain in the wrists or shoulders
- Lower the bottom knee to the mat for support
- Stagger the feet, one in front of the other, for a wider base
- Keep the bottom hand slightly in front of the shoulder
🩺 Check With a Healthcare Professional First If You Have
- A wrist, elbow or shoulder injury
- Carpal tunnel syndrome
- A recent abdominal injury or surgery
- Pregnancy — use the kneeling variation, and check with your doctor or midwife
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