Side Plank
Vasisthasana
Side Plank is an arm balance in which you hold your body in one long line on a single hand and the edge of one foot. People practise it to build strength in the shoulders, waist and hips, and to train steady balance.
- Hold
- 3-5 slow breaths on each side
- Breathing
- Breathe slowly through your nose and keep the breath steady, even when the muscles start to work. Try to let the exhale lift your waist a little higher.
Side Plank looks like a plank that has been turned onto its side. One hand presses into the floor, the feet are stacked, and the body forms a straight diagonal from head to heels, with the top arm reaching to the ceiling. It is usually practised after Plank or Downward-Facing Dog, and it often appears in flowing sequences as a strong, steady pause.
The pose suits you if you already feel comfortable in a basic plank and want to challenge your core from a new angle. Focus on pressing the floor away and lifting the waist rather than sinking into the shoulder. If it feels like too much, the bent-knee version gives you the same lesson with far less load.
In this guide
How to do it, step by step
- Start in Plank or on all fours, with your hands under your shoulders and your fingers spread wide.
- Walk your feet back until your body forms one straight line from head to heels.
- Shift your weight onto your right hand and roll onto the outer edge of your right foot, stacking your left foot on top.
- Keep your right hand directly under your right shoulder and press the floor away so that your shoulder does not sink.
- Lift your hips so that your body makes a straight line, and draw your belly gently in towards your spine.
- Reach your left arm up towards the ceiling, with your gaze forward or up at your hand if your neck feels comfortable.
- Hold for a few breaths, then lower your left hand and return to Plank, and repeat on the other side.
Benefits
- May help to strengthen your wrists, arms and shoulders.
- Works the deep side muscles of the waist, which can support a steadier posture.
- Can build core stability and the strength of the hips.
- Encourages balance and focus, as you have to stay present to hold it.
Common mistakes
- Sinking into the supporting shoulder: press firmly through the hand and lift the ribs away from the floor.
- Letting the hips drop: squeeze your thighs together and lift the waist so the body forms a straight line.
- Hand too far in front of the shoulder: place it directly under the shoulder to protect the wrist.
- Holding your breath: slow down, shorten the hold and keep breathing evenly.
Make it easier
- Bring the bottom knee to the floor and keep the top leg long, or bend the top knee and place the foot in front.
- Practise with your feet against a wall, or with the bottom forearm on the floor.
- Place one foot in front of the other instead of stacking them, for a wider and steadier base.
Go further
- Lift your top leg a few centimetres and hold for two or three breaths.
- Reach the top arm over your head to lengthen the whole side body.
Questions people ask
How long should I hold Side Plank?
Beginners can start with three to five slow breaths on each side. Quality matters more than time, so come out as soon as your hips drop or your shoulder sinks. Over a few weeks you can add a breath or two, always keeping the body in one long line.
Is Side Plank hard on the wrists?
It can be, because the whole weight rests on one hand. Keep the hand directly under the shoulder, spread the fingers and press through the whole palm. If your wrists complain, try the forearm version, or lower the bottom knee to take some load away.
What muscles does Side Plank work?
It mainly works the obliques along the sides of your waist, plus the shoulders, arms and hips. The deep core muscles help to hold the line of the body, so you may feel the effort in your abdomen as well.
Be careful
Skip or modify the pose if you have wrist, elbow or shoulder injuries, or if you are pregnant, and try the bent-knee version or a forearm variation instead. Take care with high blood pressure and avoid holding your breath. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
