Welcome to the empowering world of Vasisthasana! This is one of those poses that makes us feel so strong and capable. It’s a powerful lateral move that focuses on building stability through your core, shoulders, and legs, all while helping you find your balance in a whole new way.
Whether you’re feeling full of energy or looking to build a bit of inner fire, Side Plank is a beautiful addition to your practice. We love how it challenges the body and mind to work together, reminding us that we are much stronger than we often give ourselves credit for.
In this guide, we’ll walk through how to feel into this pose, with plenty of options to make it work for your unique body today.
How To Do Vasisthasana (Side Plank Pose)
Find your solid base
Start in a high plank position with your hands stacked directly under your shoulders. Take a moment to feel the ground beneath your palms and the length through your spine.
Shift and pivot slowly
Slowly shift your weight onto your right hand and the outer edge of your right foot. As you turn, feel your body open up to the side. If you need a little extra support here, feel free to drop your bottom knee to the mat—it’s a beautiful way to practise.
Stack or stagger feet
Stack your left foot on top of your right, or place it on the floor in front of you for more stability. Keep your legs active and imagine lifting your hips away from the earth to engage your side body.
Reach for the sky
Reach your left arm up toward the sky, opening your chest wide. You can keep your gaze down at the mat if you’re feeling a bit wobbly, or slowly turn your gaze upward to challenge your balance.
Breathe and hold steady
Stay here for a few deep, nourishing breaths. If you’re incorporating this into a Yin Yoga inspired flow, you might hold for less time but focus deeply on the sensation of stability. To come out, gently lower your hand back to the mat and repeat on the other side.
The Benefits of Vasisthasana (and Yoga in General)
Vasisthasana is such a powerhouse for building functional strength. By balancing on one arm, you’re not just toning your shoulders and wrists, but you’re also engaging your entire side body—those obliques and deep core muscles that help support your spine and improve your posture. It’s a wonderful way to feel into your own physical capability and stability.
Beyond the physical, this pose is a beautiful tool for your nervous system. Because it requires a bit of focus to stay balanced, it naturally draws your attention inward, helping to quiet the mental chatter and build a sense of calm resilience. It’s about finding that steady breath even when things feel a little wobbly.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding your inner steady ground so you can meet life’s ups and downs with a little more grace and a lot more confidence.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Kumbhakasana Pose | Plank Pose
- How to Do Navasana Pose | Boat Pose
- How to Do Tadasana Pose | Mountain Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla