Transform Your Core: Side Plank Hacks You Need (Vasisthasana)

Side Plank Pose

What is the pose common name?

Side Plank Pose

What is its Sanskrit name?

Vasisthasana (वसिष्ठासन)

How do you pronounce it?

vah-sish-TAH-suh-nuh

What does it mean?

The name “Vasisthasana” comes from “Vasistha,” a sage in Hindu mythology known for his wisdom and asceticism.

What is the significance of this pose?

Vasistha, a revered sage, symbolizes wisdom and strength. The pose embodies these qualities, encouraging practitioners to find stability and balance within themselves.

Which chakras are activated by Side Plank Pose?

• 
  The Heart Chakra: Keeping the chest open helps balance the heart chakra.
• 
  The Solar Plexus Chakra: Engaging the core enhances energy and boosts confidence.
• 
  The Root Chakra: The pose provides a strong foundation and grounding.

How does Side Plank Pose help in balancing the chakras?

Side Plank Pose activates and aligns the Root, Solar Plexus, and Heart chakras by strengthening the core, stabilizing the body, and promoting an open and balanced chest. This enhances both physical and emotional stability.

Which categories is this pose in?

• Balances
• Arm Balances
• Core Strengthening

What level is this pose?

• Intermediate

What groups is this pose for?

• For Intermediate Practitioners
• For Advanced Practitioners

Are there any ailments it’s good at helping with?

• Back Pain: Strengthens the muscles supporting the spine, potentially alleviating back pain.
• Weak Core: Enhances core strength, improving overall stability.
• Poor Balance: Improves balance and coordination.
• Weak Shoulders: Strengthens shoulder muscles, improving stability.

What muscle groups are activated during this pose?

• Core: Abdominals, Obliques
• Arms: Shoulders, Triceps
• Legs: Glutes, Quadriceps
• Back: Erector Spinae, Latissimus Dorsi

What are its benefits?

• Enhances core strength
• Improves balance and stability
• Strengthens arms and shoulders
• Engages leg muscles for stability
• Promotes concentration and focus

What are step-by-step instructions?

1. Start in Plank Pose.
2. Shift your weight onto your right hand and the outer edge of your right foot.
3. Stack your left foot on top of your right foot.
4. Extend your left arm toward the ceiling, forming a straight line from your head to your heels.
5. Hold the pose, engaging your core and keeping your body in a straight line.
6. Return to Plank Pose and switch sides.

Are there modifications and variations?

• Beginner-Friendly: Place your bottom knee on the ground for support.
• Advanced: Lift the top leg and extend it towards the ceiling.
• With Props: Use a block under the supporting hand to reduce wrist strain.

What are your recommendations for this pose?

• General: Warm up properly before attempting the pose. Focus on maintaining a straight line from head to heels.
• For Beginners: Keep the bottom knee on the ground for support. Gradually work towards lifting both legs.
• For Seniors: Use a wall for support or keep the bottom knee on the ground.
• For Children: Make it fun by challenging them to hold the pose while balancing a toy on their top hand.
• For Pregnant Women: Avoid this pose in the later stages of pregnancy.
• For Teachers: Emphasize the importance of core engagement and proper alignment. Encourage students to breathe steadily throughout the pose.

What are common mistakes and how to correct them?

• Common Mistake: Hips sagging.
  • Correction: Engage the core and lift the hips to maintain a straight line.
• Common Mistake: Shoulder collapsing.
  • Correction: Press firmly through the supporting hand and engage the shoulder muscles.
• Common Mistake: Elbow locking.
  • Correction: Keep a slight bend in the elbow to avoid strain.

What poses can be sequenced with this pose?

Preparatory Poses:

• Plank Pose (Phalakasana)
• Downward Facing Dog (Adho Mukha Svanasana)

Counter Poses:

• Child’s Pose (Balasana)
• Seated Forward Bend (Paschimottanasana)

Example sequences with this pose:

For Beginners:

1. Mountain Pose (Tadasana)
2. Downward Facing Dog (Adho Mukha Svanasana)
3. Plank Pose (Phalakasana)
4. Side Plank Pose (Vasisthasana)
5. Child’s Pose (Balasana)

For Intermediates:

1. Downward Facing Dog (Adho Mukha Svanasana)
2. Plank Pose (Phalakasana)
3. Side Plank Pose (Vasisthasana)
4. Warrior II (Virabhadrasana II)
5. Triangle Pose (Trikonasana)

For Advanced:

1. Sun Salutation (Surya Namaskar)
2. Plank Pose (Phalakasana)
3. Side Plank Pose (Vasisthasana)
4. Reverse Warrior (Viparita Virabhadrasana)
5. Wheel Pose (Urdhva Dhanurasana)

FAQs

• How long should I hold Side Plank Pose?
  Aim for 5-10 breaths or about 30 seconds to 1 minute on each side.
• Can I do this pose if I have wrist pain?
  Yes, consider using a block under the supporting hand or practicing a forearm side plank.
• Is it normal to feel shaky in this pose?
  Yes, it indicates your muscles are working. With practice, the shakiness should decrease.
• What should I do if I can’t balance?
  Place your bottom knee on the ground for extra stability.
• How do I prevent my shoulder from collapsing?
  Engage your shoulder muscles and press firmly through your supporting hand.
• Can this pose help with back pain?
  Yes, it strengthens the muscles supporting the spine, which can alleviate back pain.
• What are the benefits of this pose?
  It improves balance, strengthens the core, arms, and legs, and enhances focus.
• How can I make this pose more challenging?
  Lift your top leg and extend it towards the ceiling.
• Is Side Plank Pose good for beginners?
  Yes, with modifications such as placing the bottom knee on the ground.
• What should I focus on while in Side Plank Pose?
  Focus on maintaining a straight line from head to heels and engaging your core muscles.

Conclusion

Side Plank Pose (Vasisthasana) is an excellent pose for building core strength and improving balance.

Practice regularly to experience its full benefits.

For more yoga poses and detailed guides, visit our yoga poses library.

Namaste