Vasisthasana: How To Practice Side Plank Pose

Introduction

As modernization is increasing and we are moving away from traditional lifestyles and working styles, we often work less with the body and more with the mind. Nowadays, most of our work is done while sitting, which is why many of our muscles remain inactive, and many health problems start arising with time. Knowing about these issues early and being aware of your body is essential. At such times, incorporating yoga into your life can help deal with these issues by promoting physical activity, flexibility, and overall well-being.

One beneficial yoga pose worth practicing is the Side Plank pose, or Vasisthasana. This pose works on multiple muscles and strengthens the core, shoulders, arms, and legs while improving balance and focus. This article explains the benefits of the Side Plank Pose, the steps to practice it, and the modifications one can make to it to make it easier to practice.

Side Plank Pose or Vasisthasana

Side Plank is a yoga pose that helps strengthen the practitioner’s core, arms, shoulders, and legs. It is also called Vasisthasana and is named in honor of one of the great seven Sages (Saptarishis), Sage Vashishth.  Side Plank Pose is very effective in stretching and strengthening the upper body and the legs. It improves balance and builds strength by balancing your body on either side. This pose is excellent for building strong abdominal muscles, enhancing posture, and protecting the spine over time.

How to practice Side Plank Pose or Vashistha Asana

Below is the step-by-step guide that helps you understand how to perform Side Plank Pose correctly, making it suitable for Yoga enthusiasts. However, if you’re a beginner, consider enrolling in our 200 Hour Yoga Teacher Training in Rishikesh at our prestigious Yoga School in Rishikesh, the city called Devbhoomi or Yoga Capital of the world. The 200-hour beginner’s course will teach you Side Plank Pose, as well as many other yoga asanas that promote holistic well-being.

• Start with the downward-facing dog Pose (Adho Mukha Svanasana). The downward pose helps lengthen the spine, stretch the hamstrings, and prepare the body for the plank pose. Hold this position for a few breaths to warm your muscles and align your body.
• Next, come into plank pose by extending your torso forward, balancing on your toes and palms, and keeping the rest of your body above the ground.  Hold the plank pose for a few breaths, keeping your shoulders over your wrists and your hips aligned with your shoulders and chest.
• Now, inhale and shift your hand on one hand by slowly lifting your left arm off the floor and extending it straight upward towards the ceiling. Make sure your right wrist is directly placed below your right shoulder.
• Place your left foot over the right foot and roll onto the outside edge of your right foot, ensuring that your body is in a straight line.
• Tighten your abdominal muscles to maintain balance and stability. Make sure to keep your hips lifted and not drooping, and keep your body in a straight line. Keep your gaze either straight ahead or up at your left hand.
• Hold the pose for 5-10 breaths while maintaining steady breathing and stable posture.
• To come out of the pose, slowly bring your left hand back to the mat and return to the plank position. Repeat on the other side.

Benefits of Side Plank Pose

Strengthens the Core

Side Plank Pose engages the abdominal muscles, obliques, and lower back, helping to build a strong core. A strong core supports better posture and improves stability and balance, making everyday activities easier and reducing the risk of injuries.

Promotes Flexibility

Vasisthasana engages many muscle groups of the body, including the shoulders, arms, legs, core, and back. It allows the muscles to stretch well, promoting overall flexibility. Regular practice of this pose can increase the range of motion in the joints and improve the elasticity of the muscles.

Improve balance

Side Plank Pose helps improve balance by challenging your body to remain stable on one arm and leg. This pose strengthens your core and increases your overall stability, making it easier to maintain balance in daily activities.

Tones arms and shoulders

Vasisthasana helps to tone the arms and shoulders by engaging and strengthening these muscles as you support your body weight in the pose. This increases muscle definition and improves upper body strength.

Improves focus and concentration

Side Plank Pose requires the practitioner to concentrate on keeping the body properly aligned and maintaining balance and stability. It engages the mind, enhances mental clarity, and improves focus and concentration.

Contraindications

While Vasisthasana has many benefits, it may not be suitable for everyone. Here are some contraindications to keep in mind before practicing Side Plank Pose:

• People with wrist, elbow, shoulder, neck, hips, back, or knee injuries should avoid this pose or practice with caution and modifications.
• Pregnant women should consult with their healthcare provider before practicing the Side Plank pose.
• People with problems like high blood pressure, migraine, or vertigo should avoid practicing Side Plank Pose.
• Beginners should practice Vasisthasana carefully, as they are still learning to control their bodies and balance. It is recommended that they practice this asana under the guidance of a yoga teacher.

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Modifications to Make Side Plank Pose Easier

• People who struggle with balancing can bend their lower knees on the ground for additional support instead of keeping their feet together.
• Beginners can practice Side Plank Pose with their back against a wall to help improve balance.
• If placing your left foot over your right foot seems too challenging, you can put one foot in front of the other for more stability.

Conclusion

Side Plank Pose (Vasisthasana) is a powerful yoga asana that improves balance, builds muscular strength, stretches the body, and provides many other benefits. It helps enhance both strength and flexibility, so it is commonly incorporated into many styles of yoga. However, this pose requires proper alignment and balance to enjoy its benefits to the fullest without risk of injury. So, remember to listen to your body and practice under the guidance of a qualified yoga teacher, especially if you are new to yoga.

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