Chapters (4)

Side Plank (Vasisthasana) - Yoga Asana Tutorial

Inside Online · 1:10

asana pranayama

In this practice

Key teachings

Developing body awareness and intelligence through precise alignment
Cultivating mindful focus and a calm mind to maintain stability
Building core strength, self-confidence, and a sense of accomplishment

Ideal for

Individuals learning or refining the Side Plank pose
Practitioners seeking to build core and upper body strength
Anyone looking to enhance body awareness and mental focus

Lesson

Instructions

💖 Want to learn Inside Flow from scratch? Click here: 💖 . Learn the yoga pose Side Plank (Vasisthasana) from Inside Yoga founder Young Ho Kim❗️More here:

Side Plank is a great strengthening and lengthening exercise for the obliques: While on the bottom side, the external obliques get a nice stretch and the inner obliques have to work, it’s the exact opposite on the top side. Here, the external obliques are active while the inner obliques are lengthening.

As the spinal extensors and flexors have to alternate between concentric and eccentric contraction, this pose also strengthens the back body. Apart from that, Side Plank helps you build strength in the arms, shoulders, and legs.

Focusing on the different actions around your spine increases body awareness and trains body intelligence.

As you have to focus and stay calm to maintain the pose it also helps you to calm your mind and let go of unnecessary thoughts.

Once you have managed to hold Side Plank for a couple of breaths, it leaves you with a great feeling of accomplishment and strength, which certainly boosts your self-confidence and brightens your mood.

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Steps

Detailed instruction for Side Plank (Vasisthasana)
Transitioning into Side Plank from High Plank
Engaging core muscles, arms, shoulders, and legs for stability

Benefits

Strengthens and lengthens obliques, back body, arms, shoulders, and legs
Increases body awareness and trains body intelligence
Helps to calm the mind and let go of unnecessary thoughts
Boosts self-confidence and brightens mood

Asana Vasisthasana

Transcript

foreign [Music] from the high plank position move both heels to the right side place your left hand to your hip and place your left foot first in the midline of your mat right hand push away lift your buttocks a little bit higher and additionally the inner Edge and your big toe of your right foot you want to push it down in order to lift your buttocks even higher from here slowly lift your left knee up engage your foot lift your left arm up and slowly straighten your leg engage your lip both legs and Center your legs so you can turn your chest a little bit more to the left side plank pose vajistasana

Practice summary

Level: intermediate
Duration: 2 minutes
Equipment: yoga mat
Target areas: obliquesback bodyarmsshoulderslegsspine
Energy: balancing

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