Side Plank
Vasiṣṭhāsana
वसिष्ठासन
Vasiṣṭhāsana is named after the ancient sage Vasistha.
Also known asSage Pose / Sage Vasistha's Pose
Vasiṣṭhāsana is named after the ancient sage Vasistha. It is a balancing pose that strongly strengthens the core, where the entire body is supported by one arm, forming a straight diagonal line.
This pose powerfully strengthens the obliques, shoulders, arms, wrists, and outer leg muscles, enhancing core stability. It cultivates balance and concentration, and is believed to foster mental strength and determination.
From a Plank position, shift weight onto one arm and the outer edge of one foot, extending the other arm towards the ceiling. Focus on keeping the body in a straight line, engaging the abdomen, and gazing upwards or forwards. If balance is difficult, modifications include placing the lower knee on the floor or stacking the feet.
Emphasize "drawing the shoulder blade down the back" and "engaging the core" to prevent the supporting shoulder from shrugging and to protect the shoulder joint. If wrist strain occurs, suggest pressing firmly through the entire palm or supporting on a fist.