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November 13, 2025 • 2 min read

Side Plank Pose

Ignite your core strength and balance with Side Plank Pose, an empowering advanced posture that challenges stability, tones the entire body, and builds unwavering focus through precise alignment and steady breath.
Side Plank Pose

Pose Type

Arm Balance, Core Strengthening, Side Body Stretch

Sanskrit Meaning

Vasisthasana

Benefits

  • Builds strength in arms, shoulders, and wrists
  • Tones the belly and strengthens the core
  • Improves balance and stability
  • Strengthens legs and glutes
  • Boosts focus and body awareness

Targets

  • Obliques and abdominal muscles
  • Arms and shoulders
  • Wrists and hands
  • Legs and hips
  • Spine

Step for Side Plank Pose:

  1. Start with your body in a single line from head to heels and your shoulders over your wrists in a straight-arm plank. 
  2. Keeping both legs straight, roll onto the outside of your right foot and place your left foot on top of your right. 
  3. Your left arm should be raised straight up toward the ceiling. Your chest should face the side wall. 
  4.  Tighten your belly and keep your hips lifted so your body forms a straight diagonal line. 
  5.  Keep your gaze forward or look up at your top hand if it feels comfortable. 
  6. Stay here for 3–5 breaths, keeping your body strong and steady. 
  7.  Return to Plank Pose by lowering your left hand back to the mat. Repeat on the other side.

Dos

  • Stack your shoulders directly over the supporting wrist.
  • Engage your core and inner thighs for stability.
  • Press firmly into the supporting hand or forearm.
  • If necessary, adjust by bending your knee or forearm.

Don’ts

  • Don’t let your hips drop toward the floor.
  • Don’t lock the elbow of the supporting arm.
  • Don’t collapse into your shoulder joint.
  • Don’t hold your breath; keep it steady and controlled.
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