Traditional

Side Plank Pose

Vasisthasana

Balance on one hand or forearm and stack the body on its side.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Side Plank Pose: Start in Plank Pose. Shift the weight into one hand or forearm and roll onto the outer edge of one foot. Stack the hips and lift the top arm toward the ceiling. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Side Plank Pose: Lower the top foot or roll back to Plank. Bring the supporting knee down if needed. Pause in a neutral position for a moment before continuing.