Side Plank (Vasisthasana)
Side plank is a yoga posture that targets the obliques and lateral core stabilizers. It involves balancing on one hand and the outer edge of one foot with the body forming a straight diagonal line, building lateral core strength and shoulder stability.
How to do it
- Begin in a standard plank position with your hands directly under your shoulders.
- Shift your weight onto your right hand and rotate your entire body to the right, stacking your left foot on top of your right.
- Extend your left arm straight toward the ceiling, keeping your body in a straight diagonal line from head to heels.
- Engage your obliques and lift your hips to prevent them from sagging toward the floor.
- Hold for 20-30 seconds, then return to plank and repeat on the other side.
Form cues
- Stack your shoulders and hips vertically
- Press the floor away with your bottom hand
- Keep your head in line with your spine
- Lift your hips toward the ceiling
- Engage your glutes to stay steady
Breathing: Maintain a slow, steady rhythm; avoid holding your breath to keep your core stable and your blood pressure consistent.
Common mistakes
- Sagging hips toward the floor, which puts strain on the lower back
- Rolling the top shoulder forward, which reduces core activation
- Holding your breath, which prevents proper core stabilization
- Looking down at your feet, which can misalign your neck
Muscles worked
Primary: obliques. Secondary: abs, shoulders, glutes.
Suggested sets & reps
Get fitter
3 sets × 30–60 s per side, rest 45 s
Lose weight
3 sets × 30–45 s per side, rest 30 s
Build muscle
3–4 sets × 45–60 s per side, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have shoulder discomfort, choose a forearm variation to reduce pressure.
- If you feel sharp pain in your lower back, ease off and focus on keeping your hips lifted.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the tension along the side of your waist (obliques) and in your shoulder stabilizer muscles.
My shoulder hurts—what should I do?
If you feel sharp pain, stop immediately. Try a forearm variation to reduce the angle and load on the shoulder joint.
How often should I practice side planks?
For beginners, 2–3 times per week is a great way to build strength without overtaxing your core muscles.