Side plank pose (Vasisthasana) is one of the best yoga poses for your core because it requires a lot of strength and stability, including from your arms, shoulders, back, and glutes.
It’s important to maintain proper form and alignment when practicing this challenging yoga pose, so ensure you know how to do Vasisthasana before trying it out in class or at home.
Follow these instructions to perform the perfect side plank pose every time.
Read more: The Camel Yoga Pose
What is Side Plank Pose?
Vasisthasana, or side plank pose, provides an excellent stretch for your core, hips, and shoulders. If you’re looking to build strength in those areas, you should definitely incorporate some side plank poses into your routine.
Some people also called it as vashistasana or vashishtha asana. It’s a challenging move, but you’ll find that it builds endurance and adds interest to your yoga routine with practice!
Read more: Dolphin Yoga Pose
How To Do A Side Plank Pose?
Breathing is a crucial component of doing any yoga pose correctly. In order to perform Vasisthasana correctly, you must master your breathing and maintain an even count while holding position. Ensure that you take four deep inhales and exhales during each round of vashistasana.
However, the following are the crucial steps to do the side plank pose apart from breathing.
- Lie down on your right side, extending your legs behind you and stacking them one on top of the other.
- Your right arm’s elbow needs to go underneath your shoulder.
- Then your head remains straight and aligned with your back.
- Align your left arm to the left side of your body.
- Engage your core muscles, drawing your belly button towards the spine.
- As you exhale, lift your knees and hips off the mat.
- Your body is aligned correctly with neither drooping nor bending. Maintain this position.
- After a deep breath, inhale and go back to your original position.
- Try to hold your body in this position for 50 to 60 seconds.
- Repeat the same for the other side of your body.
Read more: Intense Side Stretch Pose
Overview of Side Plank Pose Benefits
- It is said that if you practice vashistasana daily, your stamina and energy will improve significantly.
- Your body will become healthy, and so will your mind. You can also cure several health issues by doing vashistasana, including headaches.
- It also helps maintain proper balance in your body and improves core strength as well.
- By increasing stamina levels, you can also lose weight in a short period.
- You can even maintain an ideal weight if you do it regularly for a few months or more.
- This is one of the best ways to lose fat from your body efficiently and quickly.
- People with high cholesterol levels or hypertension must practice vashistasana to prevent heart disease in them.
Read more: Urdhva Mukha Svanasana
5 Benefits of Side Plank Pose You Didn’t Know About
If you want to increase your strength, flexibility, and balance all at once, the side plank pose may be the perfect yoga move for you. Here are five amazing benefits of the side plank pose that you probably didn’t know about before.
It Builds Core Strength
When you’re on your side, your body is working hard to keep itself level in plank position. This forces your core to work much harder than it would be if you were lying flat on your back or front.
The side plank pose also increases blood flow and helps strengthen ligaments and tendons that support your spine.
Stronger muscles reduce injury risk and help you perform at a higher level for longer periods of time when it counts most.
If you sit at a desk for most of your day, you are probably all too familiar with that slump in your shoulders and rounding in your back.
If you try the side plank pose regularly, however, you will soon notice an improvement in posture. Don’t be surprised if others comment on how straight and strong your posture appears. The better shape you are in, it becomes easier for you to look good!
Helps Relieve Lower Back Pain
One study found that individuals who performed side planks for 30 seconds three times a day for four weeks significantly reduced lower back pain. This is probably because it strengthens your core muscles and improves your posture, which both help support your spine.
If chronic lower back pain irritates you, then you should consider adding a side plank pose to your daily routine after taking the doctor’s advice.
It’s also good to remember that exercise can be used as an alternative to medication when treating some types of chronic pain.
Rejuvenates Your Body
It is a complete workout for your body. It works on your lower back, shoulder, and abdominal muscles.
Even if you don’t perform it daily, you can notice significant changes in your upper body strength by doing it just twice a week. It helps in toning up all parts of your body.
Provide Strength in Arms and Butt
Many people think they don’t need to do extra workouts in their routines. As long as they work out regularly, they can be fit and get in great shape.
However, more than one muscle in your body needs to be strengthened if you want to become stronger overall. Your arms and butt need to be worked if you want your whole body fitness level to improve!
To better understand which types of exercise is best for these two muscles, then side planks are very beneficial for both your arms and your butt.
They will strengthen them without putting too much pressure on them so that you won’t have any injuries or problems when trying it out for yourself.
Read more: Savasana Yoga Pose Benefits
Precautions When Performing This Yoga Asana
On performing vashistasana, you have an intense stretch on your spine which may increase pain during the menstruation cycle or suffer from migraine often.
Tips To Do Vasisthasana Better
While you probably know how to do the side plank pose, there’s always a way to improve your execution. These are the few ways to make sure you’re doing it correctly and that you’re getting maximum results from your workout!
- Make sure your body is stacked as straight as possible—don’t let yourself hunch over or curve to one side.
- The shoulders should be in line with your hips and feet.
- Make sure both arms are straight.
- If you have bad wrists, elevate them on a block.
Preparatory Poses For Side Plank Pose
There are some specific preparatory poses for vasisthasana which you should definitely try. It may also be beneficial to do Phalakasana, Supta Padangusthasana, Supta Virasana, Ardha Chandrasana. These will help loosen up and warm up your hips, hamstrings, and shoulders; these muscles will often be tensed while performing side plank poses.
Which Muscles Worked in Side Plank Pose?
Strong abs are important for many reasons, including injury prevention. Plus, strong abs make for a stronger core and provide more stability to your spine. Overall body health depends on strong core muscles.
That’s why Vasisthasana is so effective; it works your entire core and adds strength to your spine by requiring you to stabilize yourself while upside down!
This exercise targets all of your abdominal muscles and several other muscle groups. Performing Vasisthasana also helps with balance and flexibility.
You’ll work both sides of your body at once, which will help you achieve symmetry and balance while strengthening both sides evenly.
Ans. The side plank pose is a yoga position that strengthens and tones your shoulders, arms, back, and core. It stretches your obliques muscles while strengthening your thighs and glutes. If you’re a beginner to yoga or have never done a side plank before, you should ease into it gradually.
Ans. You may be wondering which is better plank or the side plank? This can depend on your current strength level and personal preferences. Both positions offer similar benefits to your core, but you should determine which works best for you.
Side plank requires more stability than regular plank pose, and stability in side plank pose comes when you have strength in your spine, hips, and shoulders. That’s why the side plank pose gives more benefits than the basic plank pose.
Ans. In yoga, the side plank pose is called Vasisthasana or vashishtha asana. This dynamic exercise tones and sculpts your abdominal muscles while providing a core workout to your lower back and glutes.
Ans. Although side planks are great for engaging and strengthening your core, they definitely slim your waist by some inches.
While doing a side plank, you are targeting your obliques, which run on either side of your midsection, which takes extra fat from your waistline.
With that said, regular practice of doing side planks can make it easier to achieve a more defined waistline by improving muscle tone.