Side Plank (Vasisthasana): Core Strength Tips for Perfect Form

Explore the Side Plank pose yoga and its benefits

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

Today, let’s work on one of the best core movements: the side plank!

Regardless of your fitness level, one of the most effective exercises is the side plank where you can begin to engage muscles such as the obliques while gaining stability. 

And if you need more information on how to develop a washboard stomach and keep your spine aligned you have come to the right place. 

This blog post will explain how to gain optimal performance in the side plank exercise. It is time for me to help you improve your side plank routine to make it effective and safe for your body.

What is a Side Plank?

Side Plank Pose Comes from Sanskrit. In Sanskrit its call Utthita Vasisthasana and sometimes shortened to Vasisthasana.

It is a Modern Balancing pose. Side plank is an effective body weight exercise that targets the muscles of the core, lateral abs, and shoulders. 

Unlike normal stamps and uncertain planks, during every repeat you have to support yourself and rest one hand or elbow, and you’re feeling like a log. 

The side plank workout is useful as it also addresses several muscles at the same time, and it also enhances posture and balance. 

How to Prepare for Side Plank

Like any exercise out there, proper preparation is a must and this is the same for the side plank. 

Here’s how to get ready:

  • The mat is useful while cushioning and also one should avoid using slippery materials.
  • Loose or fitted clothing is most preferred to afford free movement.
  • Otherwise, walk around a bit, and warm up your muscles with some stretching or light exercise.
  • Be sure to concentrate on a correct joint alignment, rather than on the length of the exercise.

Warm-up Exercises for Vasisthasana

Here are some warm-up exercises to prepare for Vasisthasana (Side Plank):

  • Wrist stretches
  • Side stretches
  • Plank pose
  • Downward Dog

How to Perform Side Plank

How to Perform Side Plank
VeryFit Life

Follow these step-by-step instructions to master the side plank exercise:

  1. Start with a plank pose by lying down and lift your body into a plank position.
  2. Keep your shoulders and hands align, your body in a straight line from head to toes.
  3. Shift your weight on the right hand and outer edge of your right foot.
  4. place your left foot on top of the right foot.
  5. Raise your left hand towards the ceiling, try to make a straight line with both arms.
  6. If comfortable, look at your raised hand, otherwise keep your head neutral.
  7. Tighten your body muscles for stability.
  8. Keep your hips lifted.
  9. Hold the pose for 10 to 20 seconds.
  10. Now slowly return to the plank position.
  11. Exit the pose and take deep breaths to regain your strength.

“Here’s a video that explains this yoga pose in more detail.”

Body Parts Movements:

Body Part Movement Type Description
Hands Moving, Static Lower hand stabilizes; upper hand can extend for balance.
Chest Static Open and aligned to maintain posture and balance.
Feet Static Stacked or staggered for support and stability.
Knees Static Remain extended to maintain a straight body line.
Shoulders Moving, Static Lower shoulder supports; both stay steady for balance.

Benefits of Side Plank

Mental Benefits

  • Boosts focus: That makes the holding of the pose enhances concentration.
  • Relieves stress: The process of directing the breathing ensures that your mind is certified.

Physical Benefits

  • Strengthens obliques: Aim at the sides of your core efficiently.
  • Improves posture: Supports your ability to stand tall by toning muscles in your back.
  • Builds stability: Reduces anxiety Improves balance and coordination.

Variations of Side Plank

Here are some side plank variations to add fun and challenge:

Side Plank with Leg Lift: Lift the right leg to tone your glutes.

Forearm Side Plank: Reduces the height to maintain an effective balance.

Weighted Side Plank: Grows endurance with dumbbells.

Modifications for Beginners

If you are new, try these simple adjustments:

Knee Down Side Plank: Make sure that your trailing lower knee is always on the ground.

Use a wall: Put your back against a wall for steadiness.

Shorter holds: It might take a considerable amount of time, so just begin with 5 seconds and gradually increase the time.

Expert Tips

Stay aligned: Your body should be straight, that is, your feet, knees, hips, thighs, torso, and head should be in a straight line.

Safety Precautions

Avoid over-arching your back.

Do not strain your neck. Keep it neutral.

Stop if you feel pain.

Common Mistakes to Avoid

Letting hips sag.

Not engaging the core.

Starting without a warm-up.

Case Study:

My personal experience about this Pose and also search on different forums. Reddit User (hellorosy) Planks are more of a core-strengthening workout than a definition-building one. You will eventually be able to hold planks and side planks for longer because your core will be considerably stronger. For more knowledge Visit Reddit.

VeryFit Life Final Words

The side plank is one basic but highly effective exercise meant for the abdominal muscles. These are some guidelines to improve on your form and to gain advantage of the following.

This article provides the reader with my knowledge and teaching in yoga and my long experience in fitness. 

The beauty of practicing is that you get a long-term benefit when you adhere to practice consistently.

FAQs

Who are the side planks beneficial to?

The side plank involves the part of the body known as the obliques, combined with the shoulder and the muscles of the tummy.

Can beginners do side planks?

Yes! They begin with easier versions such as the knee down the plank.

For how long would the side plank be effective?

Start with 10 seconds and increase gradually as a workout routine progresses.

Source:

The benefits of a side plank and how to do it safely. (2020, November 10). Healthline.

Cpt, A. A. (2024, June 7). Side plank: proper form, variations, and common mistakes. Verywell Fit.

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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