Side Plank Pose
VasisthasanaThe straight-arm yoga side plank, held on one hand with the top arm extended. Loads the underside obliques and shoulder while training wrist and scapular control.
- 01From Plank, shift onto the outer edge of one foot and stack the top foot over the bottom.
- 02Roll onto the supporting hand, with the wrist slightly forward of the shoulder.
- 03Press the floor away and lift the bottom hip so the body forms one straight line.
- 04Extend the top arm to the ceiling and turn the head to look up if the neck is comfortable.
- 05Hold five to ten breaths, return to Plank, and repeat on the other side.
- 01Push the floor away to lift the bottom shoulder up out of the joint.
- 02Lift the bottom waist toward the ceiling.
- 03Stack the shoulders and hips in one plane — no leaning back.
- 01Letting the bottom hip drop, which hangs the body on the shoulder capsule rather than the obliques.
- 02Rolling the chest toward the floor, which turns it into a front plank on one arm.
- 03Placing the hand directly under the shoulder, which crowds the wrist and reduces the stable base.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.