YogaFold
YOGAFOLD · POSE GUIDE
Side Plank Pose
Vasisthasana
Balance sideways on one hand and the outer edge of the foot, lifting the pelvis.
Named after the sage Vasistha.
Learn basic Side Plank first; add the photographed leg variation with direct guidance.
Movement guidance
Preparation
Check lower-shoulder support with the lower knee grounded.
Entry and alignment
The basic form uses one hand and the side of the foot. The photograph adds a raised-leg variation with less support.
Hold and breathe
Press through the lower shoulder and avoid rolling the pelvis backward. Keep breathing comfortably without holding your breath.
Exit and next movement
Lower the raised leg first, place the upper hand down, then lower both knees.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Basic Side Plank · Feet stacked · Intermediate
Vasisthasana (Basic Side Plank)
Named after the sage Vasistha; this is basic Side Plank.
Omit the raised leg shown in the main photograph. Support the side-facing body on one hand and the outer edge of the lower foot with both feet stacked.
Preparation
From Plank, shift weight onto one palm and the outer edge of the same-side foot.
Entry and alignment
Stack the upper foot on the lower foot and lift the pelvis into a long line. Keep the upper hand on the hip or extend it upward when steady.
Hold and breathe
Press the floor away to avoid compressing the lower shoulder. Keep the pelvis from rolling back or sagging. The upper leg stays stacked. Keep breathing comfortably without holding your breath.
Exit and next movement
Place the upper hand on the floor in front of the chest and turn toward Plank. Lower the knees to rest as needed before changing sides.
Ground the lower knee or stagger the feet for more support.
Vasisthasana · Upper leg raised
Balance on the lower hand and foot with the upper leg raised. This differs from the existing photograph with the lower leg lifted forward.
Easier variations and preparation
Ground the lower knee and place the upper foot on the floor in front.
Difficulty refers to the photographed form. Individual experience may differ.
Phalakasana (Plank Pose)
Caturanga Dandasana (Four-Limbed Staff Pose)
Bakasana (Crane Pose)
Eka Pada Bakasana (One-Legged Crane)