Side Plank Pose Vasishthasana

: 3 min

: 64 score

: 10 kcal

Arm-Supported Poses

Static

Favorable effect

Strengthens the arm muscles
Develops arm strength and mobility
Strengthens the forearm muscles
Strengthens the upper back muscles
Boosts energy
Strengthens the abdominal muscles
Tones the abdominal muscles

Contraindications

Pregnancy

Menstruation

High blood pressure

Technique of execution

Come to your knees and place your right palm on the floor beneath your shoulder. Turn onto the outer edge of your right foot, stack your left foot on top and straighten your legs. Raise your left arm and lift your hips. Keep your right palm firmly on the floor, in line with your foot, and take 3–5 steady breaths. Lower your arm and knees, return to Diamond Pose and repeat on the other side.

What to do if it does not work out, as in the video

Lower the knee on the side of your supporting arm to reduce the load.

Where can I meet

Lesson search

Challenges

Side Plank Pose occurs 55 times in ready-made lessons

Theme	Title	Time
Strength	Strength Routine 20 min	20 min
Strength	Strength Routine 25 min	25 min
Strength	Strength Routine 30 min	30 min
Strength	Strength Routine 45 min	45 min
Strength	Strength Routine 60 min	60 min
Strength	Strong Arms 45 min	45 min
Strength	Strong Arms 60 min	60 min
Strength	Strong Arms 90 min	90 min
Waist	Slim Waist 10 min	10 min
Waist	Slim Waist 15 min	15 min
Weight loss	Slim Waist 20 min	20 min
Waist	Slim Waist 25 min	25 min
Weight loss	Slim Waist 30 min	30 min
Waist	Slim Waist 45 min	45 min
Waist	Slim Waist 60 min	60 min
Waist	Slim Waist 90 min	90 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Sexual health	Women's Strength 25 min	25 min
Sexual health	Women's Strength 30 min	30 min
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Core	Toned Abs 90 min	90 min
Back	Good Posture 15 min	15 min
Back	Good Posture 20 min	20 min
Back	Good Posture 25 min	25 min
Back	Good Posture 30 min	30 min
Back	Good Posture 45 min	45 min
Back	Good Posture 60 min	60 min
Back	Good Posture 90 min	90 min
Weight loss	Intensive Weight Loss 90 min	90 min
Habits	Yoga When Giving Up Alcohol 25 min	25 min
Liver	Yoga When Giving Up Alcohol 60 min	60 min
Liver	Yoga When Giving Up Alcohol 90 min	90 min
Lungs	Yoga When Quitting Smoking 45 min	45 min
Lungs	Yoga When Quitting Smoking 90 min	90 min
Energy	Static Routine 45 min	45 min
Flexibility	Swelling Relief 90 min	90 min
Flexibility	Advanced Yoga 90 min	90 min
Weight loss	Slim Body 15 min	15 min
Weight loss	Slim Body 45 min	45 min
Stress relief	Inner Harmony 60 min	60 min
Balance	Better Balance 60 min	60 min
Back	Yoga for Hyperlordosis 25 min	25 min
Back	Yoga for Hyperlordosis 30 min	30 min
Back	Yoga for Hyperlordosis 45 min	45 min
Lower back	Yoga for Hyperlordosis 60 min	60 min
Back	Yoga for Hyperlordosis 90 min	90 min
Stress relief	Yoga for ADHD 30 min	30 min
Stress relief	Yoga for ADHD 45 min	45 min
Stress relief	Yoga for ADHD 60 min	60 min
Health	Yoga for ADHD 90 min	90 min
Whole body	Yoga for Shoulders and Shoulder Blades 60 min	60 min
Whole body	Yoga for Shoulders and Shoulder Blades 90 min	90 min

Side Plank Pose occurs 87 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Flexible Body 4 w. Day: 13, 14, 15, 17	4 w.	13, 14, 15, 17
Weight loss	Weight Loss 4 w. Day: 8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28	4 w.	8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28
Stress relief	Overcoming Depression 4 w. Day: 4, 5, 9, 10, 11, 16, 17, 28	4 w.	4, 5, 9, 10, 11, 16, 17, 28
Weight loss	Awaken Your Strength 4 w. Day: 3, 8, 10, 15, 19, 20	4 w.	3, 8, 10, 15, 19, 20
Beginners	Yoga for Beginners 3 w. Day: 9, 19, 20	3 w.	9, 19, 20
Whole body	Build Your Balance 4 w. Day: 10, 15, 16, 23	4 w.	10, 15, 16, 23
Weight loss	Toned Abs 4 w. Day: 7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28	4 w.	7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28
Weight loss	Weight Loss 2 w. Day: 14	2 w.	14
Weight loss	Weight Loss 1 w. Day: 4, 6	1 w.	4, 6
Weight loss	Weight Loss 3 w. Day: 14, 15, 18, 21	3 w.	14, 15, 18, 21
Confidence	Boost Your Self-Esteem 4 w. Day: 20	4 w.	20
Weight loss	Slim Waist 4 w. Day: 5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26	4 w.	5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26
Whole body	Strong Arms 4 w. Day: 4, 5, 8, 10, 13, 17, 28	4 w.	4, 5, 8, 10, 13, 17, 28
Whole body	Firm Glutes 4 w. Day: 16, 27	4 w.	16, 27
Back	Relief from Lower Back Pain 4 w. Day: 26	4 w.	26
Whole body	Strong Arms 2 w. Day: 10, 14	2 w.	10, 14
Weight loss	Toned Abs 2 w. Day: 4, 14	2 w.	4, 14
Weight loss	Slim Waist 2 w. Day: 1, 2, 6, 9	2 w.	1, 2, 6, 9
Back	Relief from Lower Back Pain 2 w. Day: 8, 13	2 w.	8, 13
Energy	Energizing Morning 2 w. Day: 12, 13	2 w.	12, 13
Whole body	Middle Splits 2 w. Day: 1	2 w.	1
Back	Healthy Back 2 w. Day: 8, 14	2 w.	8, 14
Whole body	Strong Arms 1 w. Day: 4	1 w.	4
Weight loss	Slim Waist 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Weight loss	Toned Abs 1 w. Day: 3, 5	1 w.	3, 5
Stress relief	Stress Relief 1 w. Day: 7	1 w.	7
Weight loss	Awaken Your Strength 2 w. Day: 14	2 w.	14
Whole body	Build Your Balance 2 w. Day: 5, 9, 10, 13	2 w.	5, 9, 10, 13
Confidence	Boost Your Self-Esteem 2 w. Day: 6	2 w.	6
Stress relief	Stress Relief 3 w. Day: 7	3 w.	7
Weight loss	Awaken Your Strength 3 w. Day: 21	3 w.	21
Whole body	Build Your Balance 3 w. Day: 12, 16, 17, 20	3 w.	12, 16, 17, 20
Weight loss	Toned Abs 3 w. Day: 3, 5, 11, 21	3 w.	3, 5, 11, 21
Energy	Energizing Morning 3 w. Day: 19, 20	3 w.	19, 20
Weight loss	Slim Waist 3 w. Day: 1, 2, 7, 8, 9, 13, 16	3 w.	1, 2, 7, 8, 9, 13, 16
Confidence	Boost Your Self-Esteem 3 w. Day: 13	3 w.	13
Whole body	Strong Arms 3 w. Day: 4, 17, 21	3 w.	4, 17, 21
Back	Relief from Lower Back Pain 3 w. Day: 15, 20	3 w.	15, 20
Whole body	Middle Splits 3 w. Day: 8	3 w.	8
Back	Healthy Back 3 w. Day: 14, 21	3 w.	14, 21
Health	Quit Smoking 1 w. Day: 5	1 w.	5
Health	Quit Smoking 2 w. Day: 8, 11	2 w.	8, 11
Health	Quit Smoking 3 w. Day: 1, 3, 19	3 w.	1, 3, 19
Health	Quit Smoking 4 w. Day: 5, 13, 23, 24	4 w.	5, 13, 23, 24
Health	Quit Drinking 1 w. Day: 3	1 w.	3
Health	Quit Drinking 2 w. Day: 4, 5, 6, 7, 14	2 w.	4, 5, 6, 7, 14
Health	Quit Drinking 3 w. Day: 16	3 w.	16
Health	Quit Drinking 4 w. Day: 10, 12, 13	4 w.	10, 12, 13
Whole body	Static Practice 1 w. Day: 3	1 w.	3
Whole body	Static Practice 2 w. Day: 1, 9	2 w.	1, 9
Whole body	Static Practice 3 w. Day: 5, 12, 18	3 w.	5, 12, 18
Whole body	Static Practice 4 w. Day: 12, 17	4 w.	12, 17
Stress relief	Relief from Anxiety 3 w. Day: 2	3 w.	2
Stress relief	Relief from Anxiety 4 w. Day: 10	4 w.	10
Back	Yoga for Scoliosis 2 w. Day: 9, 12	2 w.	9, 12
Back	Yoga for Scoliosis 3 w. Day: 8, 17, 21	3 w.	8, 17, 21
Back	Yoga for Scoliosis 4 w. Day: 2, 24	4 w.	2, 24
Men's health	Prolong Sexual Pleasure 12 w. Day: 11, 45, 78	12 w.	11, 45, 78
Whole body	Middle Splits 5 w. Day: 6, 12	5 w.	6, 12
Health	Reduce Puffiness 3 w. Day: 9, 19	3 w.	9, 19
Health	Reduce Puffiness 4 w. Day: 20, 23, 27	4 w.	20, 23, 27
Stress relief	Inner Harmony 2 w. Day: 3, 13	2 w.	3, 13
Stress relief	Inner Harmony 4 w. Day: 11, 20	4 w.	11, 20
Health	Healthy Heart 1 w. Day: 3	1 w.	3
Health	Healthy Heart 4 w. Day: 3, 13	4 w.	3, 13
Whole body	Advanced Yoga 2 w. Day: 9	2 w.	9
Whole body	Advanced Yoga 3 w. Day: 4, 8	3 w.	4, 8
Whole body	Advanced Yoga 4 w. Day: 11, 16	4 w.	11, 16
Whole body	Advanced Yoga 5 w. Day: 12	5 w.	12
Women's health	Postpartum Recovery 2 w. Day: 5	2 w.	5
Women's health	Postpartum Recovery 4 w. Day: 9, 19, 24	4 w.	9, 19, 24
Weight loss	Lean Body 2 w. Day: 1	2 w.	1
Weight loss	Lean Body 3 w. Day: 8	3 w.	8
Weight loss	Lean Body 4 w. Day: 6, 23, 25	4 w.	6, 23, 25
Whole body	Beautiful Bust 2 w. Day: 10	2 w.	10
Whole body	Beautiful Bust 4 w. Day: 27	4 w.	27
Stress relief	Yoga in the Big City 2 w. Day: 7	2 w.	7
Stress relief	Yoga in the Big City 3 w. Day: 18	3 w.	18
Stress relief	Yoga in the Big City 4 w. Day: 18	4 w.	18
Stress relief	The Calm Formula 1 w. Day: 2	1 w.	2
Stress relief	The Calm Formula 2 w. Day: 2	2 w.	2
Stress relief	The Calm Formula 3 w. Day: 2	3 w.	2
Stress relief	The Calm Formula 4 w. Day: 2, 25	4 w.	2, 25
Weight loss	Intensive Weight Loss 1 w. Day: 6, 7	1 w.	6, 7
Weight loss	Intensive Weight Loss 2 w. Day: 6, 7, 8, 11, 14	2 w.	6, 7, 8, 11, 14
Weight loss	Intensive Weight Loss 3 w. Day: 6, 7, 8, 11, 14, 17, 19	3 w.	6, 7, 8, 11, 14, 17, 19
Weight loss	Intensive Weight Loss 4 w. Day: 6, 7, 8, 11, 14, 17, 19, 28	4 w.	6, 7, 8, 11, 14, 17, 19, 28

Details of the exercise

Where can I meet

Lesson search

Challenges

Side Plank Pose occurs 55 times in ready-made lessons

Lesson	Duration
Strength Routine	20 min
Strength Routine	25 min
Strength Routine	30 min
Strength Routine	45 min
Strength Routine	60 min
Strong Arms	45 min
Strong Arms	60 min
Strong Arms	90 min
Slim Waist	10 min
Slim Waist	15 min
Slim Waist	20 min
Slim Waist	25 min
Slim Waist	30 min
Slim Waist	45 min
Slim Waist	60 min
Slim Waist	90 min
Stress Relief	60 min
Stress Relief	90 min
Women's Strength	25 min
Women's Strength	30 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Toned Abs	90 min
Good Posture	15 min
Good Posture	20 min
Good Posture	25 min
Good Posture	30 min
Good Posture	45 min
Good Posture	60 min
Good Posture	90 min
Intensive Weight Loss	90 min
Yoga When Giving Up Alcohol	25 min
Yoga When Giving Up Alcohol	60 min
Yoga When Giving Up Alcohol	90 min
Yoga When Quitting Smoking	45 min
Yoga When Quitting Smoking	90 min
Static Routine	45 min
Swelling Relief	90 min
Advanced Yoga	90 min
Slim Body	15 min
Slim Body	45 min
Inner Harmony	60 min
Better Balance	60 min
Yoga for Hyperlordosis	25 min
Yoga for Hyperlordosis	30 min
Yoga for Hyperlordosis	45 min
Yoga for Hyperlordosis	60 min
Yoga for Hyperlordosis	90 min
Yoga for ADHD	30 min
Yoga for ADHD	45 min
Yoga for ADHD	60 min
Yoga for ADHD	90 min
Yoga for Shoulders and Shoulder Blades	60 min
Yoga for Shoulders and Shoulder Blades	90 min

Side Plank Pose occurs 87 times in ready-made courses

Theme	Title	Duration	Day
Whole body	Flexible Body 4 w. Day: 13, 14, 15, 17	4 w.	13, 14, 15, 17
Weight loss	Weight Loss 4 w. Day: 8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28	4 w.	8, 9, 10, 11, 19, 20, 21, 22, 23, 26, 28
Stress relief	Overcoming Depression 4 w. Day: 4, 5, 9, 10, 11, 16, 17, 28	4 w.	4, 5, 9, 10, 11, 16, 17, 28
Weight loss	Awaken Your Strength 4 w. Day: 3, 8, 10, 15, 19, 20	4 w.	3, 8, 10, 15, 19, 20
Beginners	Yoga for Beginners 3 w. Day: 9, 19, 20	3 w.	9, 19, 20
Whole body	Build Your Balance 4 w. Day: 10, 15, 16, 23	4 w.	10, 15, 16, 23
Weight loss	Toned Abs 4 w. Day: 7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28	4 w.	7, 9, 11, 14, 15, 16, 20, 22, 25, 26, 27, 28
Weight loss	Weight Loss 2 w. Day: 14	2 w.	14
Weight loss	Weight Loss 1 w. Day: 4, 6	1 w.	4, 6
Weight loss	Weight Loss 3 w. Day: 14, 15, 18, 21	3 w.	14, 15, 18, 21
Confidence	Boost Your Self-Esteem 4 w. Day: 20	4 w.	20
Weight loss	Slim Waist 4 w. Day: 5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26	4 w.	5, 7, 8, 11, 13, 14, 16, 17, 20, 21, 22, 26
Whole body	Strong Arms 4 w. Day: 4, 5, 8, 10, 13, 17, 28	4 w.	4, 5, 8, 10, 13, 17, 28
Whole body	Firm Glutes 4 w. Day: 16, 27	4 w.	16, 27
Back	Relief from Lower Back Pain 4 w. Day: 26	4 w.	26
Whole body	Strong Arms 2 w. Day: 10, 14	2 w.	10, 14
Weight loss	Toned Abs 2 w. Day: 4, 14	2 w.	4, 14
Weight loss	Slim Waist 2 w. Day: 1, 2, 6, 9	2 w.	1, 2, 6, 9
Back	Relief from Lower Back Pain 2 w. Day: 8, 13	2 w.	8, 13
Energy	Energizing Morning 2 w. Day: 12, 13	2 w.	12, 13
Whole body	Middle Splits 2 w. Day: 1	2 w.	1
Back	Healthy Back 2 w. Day: 8, 14	2 w.	8, 14
Whole body	Strong Arms 1 w. Day: 4	1 w.	4
Weight loss	Slim Waist 1 w. Day: 1, 2, 7	1 w.	1, 2, 7
Weight loss	Toned Abs 1 w. Day: 3, 5	1 w.	3, 5
Stress relief	Stress Relief 1 w. Day: 7	1 w.	7
Weight loss	Awaken Your Strength 2 w. Day: 14	2 w.	14
Whole body	Build Your Balance 2 w. Day: 5, 9, 10, 13	2 w.	5, 9, 10, 13
Confidence	Boost Your Self-Esteem 2 w. Day: 6	2 w.	6
Stress relief	Stress Relief 3 w. Day: 7	3 w.	7
Weight loss	Awaken Your Strength 3 w. Day: 21	3 w.	21
Whole body	Build Your Balance 3 w. Day: 12, 16, 17, 20	3 w.	12, 16, 17, 20
Weight loss	Toned Abs 3 w. Day: 3, 5, 11, 21	3 w.	3, 5, 11, 21
Energy	Energizing Morning 3 w. Day: 19, 20	3 w.	19, 20
Weight loss	Slim Waist 3 w. Day: 1, 2, 7, 8, 9, 13, 16	3 w.	1, 2, 7, 8, 9, 13, 16
Confidence	Boost Your Self-Esteem 3 w. Day: 13	3 w.	13
Whole body	Strong Arms 3 w. Day: 4, 17, 21	3 w.	4, 17, 21
Back	Relief from Lower Back Pain 3 w. Day: 15, 20	3 w.	15, 20
Whole body	Middle Splits 3 w. Day: 8	3 w.	8
Back	Healthy Back 3 w. Day: 14, 21	3 w.	14, 21
Health	Quit Smoking 1 w. Day: 5	1 w.	5
Health	Quit Smoking 2 w. Day: 8, 11	2 w.	8, 11
Health	Quit Smoking 3 w. Day: 1, 3, 19	3 w.	1, 3, 19
Health	Quit Smoking 4 w. Day: 5, 13, 23, 24	4 w.	5, 13, 23, 24
Health	Quit Drinking 1 w. Day: 3	1 w.	3
Health	Quit Drinking 2 w. Day: 4, 5, 6, 7, 14	2 w.	4, 5, 6, 7, 14
Health	Quit Drinking 3 w. Day: 16	3 w.	16
Health	Quit Drinking 4 w. Day: 10, 12, 13	4 w.	10, 12, 13
Whole body	Static Practice 1 w. Day: 3	1 w.	3
Whole body	Static Practice 2 w. Day: 1, 9	2 w.	1, 9
Whole body	Static Practice 3 w. Day: 5, 12, 18	3 w.	5, 12, 18
Whole body	Static Practice 4 w. Day: 12, 17	4 w.	12, 17
Stress relief	Relief from Anxiety 3 w. Day: 2	3 w.	2
Stress relief	Relief from Anxiety 4 w. Day: 10	4 w.	10
Back	Yoga for Scoliosis 2 w. Day: 9, 12	2 w.	9, 12
Back	Yoga for Scoliosis 3 w. Day: 8, 17, 21	3 w.	8, 17, 21
Back	Yoga for Scoliosis 4 w. Day: 2, 24	4 w.	2, 24
Men's health	Prolong Sexual Pleasure 12 w. Day: 11, 45, 78	12 w.	11, 45, 78
Whole body	Middle Splits 5 w. Day: 6, 12	5 w.	6, 12
Health	Reduce Puffiness 3 w. Day: 9, 19	3 w.	9, 19
Health	Reduce Puffiness 4 w. Day: 20, 23, 27	4 w.	20, 23, 27
Stress relief	Inner Harmony 2 w. Day: 3, 13	2 w.	3, 13
Stress relief	Inner Harmony 4 w. Day: 11, 20	4 w.	11, 20
Health	Healthy Heart 1 w. Day: 3	1 w.	3
Health	Healthy Heart 4 w. Day: 3, 13	4 w.	3, 13
Whole body	Advanced Yoga 2 w. Day: 9	2 w.	9
Whole body	Advanced Yoga 3 w. Day: 4, 8	3 w.	4, 8
Whole body	Advanced Yoga 4 w. Day: 11, 16	4 w.	11, 16
Whole body	Advanced Yoga 5 w. Day: 12	5 w.	12
Women's health	Postpartum Recovery 2 w. Day: 5	2 w.	5
Women's health	Postpartum Recovery 4 w. Day: 9, 19, 24	4 w.	9, 19, 24
Weight loss	Lean Body 2 w. Day: 1	2 w.	1
Weight loss	Lean Body 3 w. Day: 8	3 w.	8
Weight loss	Lean Body 4 w. Day: 6, 23, 25	4 w.	6, 23, 25
Whole body	Beautiful Bust 2 w. Day: 10	2 w.	10
Whole body	Beautiful Bust 4 w. Day: 27	4 w.	27
Stress relief	Yoga in the Big City 2 w. Day: 7	2 w.	7
Stress relief	Yoga in the Big City 3 w. Day: 18	3 w.	18
Stress relief	Yoga in the Big City 4 w. Day: 18	4 w.	18
Stress relief	The Calm Formula 1 w. Day: 2	1 w.	2
Stress relief	The Calm Formula 2 w. Day: 2	2 w.	2
Stress relief	The Calm Formula 3 w. Day: 2	3 w.	2
Stress relief	The Calm Formula 4 w. Day: 2, 25	4 w.	2, 25
Weight loss	Intensive Weight Loss 1 w. Day: 6, 7	1 w.	6, 7
Weight loss	Intensive Weight Loss 2 w. Day: 6, 7, 8, 11, 14	2 w.	6, 7, 8, 11, 14
Weight loss	Intensive Weight Loss 3 w. Day: 6, 7, 8, 11, 14, 17, 19	3 w.	6, 7, 8, 11, 14, 17, 19
Weight loss	Intensive Weight Loss 4 w. Day: 6, 7, 8, 11, 14, 17, 19, 28	4 w.	6, 7, 8, 11, 14, 17, 19, 28

Reward

Flexibility

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Focus

Strength

Mobility

Balance

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Side Plank Pose Vasishthasana

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

Thank you!

Congratulations!

My subscription

Instructions for deleting your account have been sent to your email

Subscription is available in the mobile app

Instructions for deleting your account have been sent to your email

Side Plank Pose Vasishthasana

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

How was your practice?

Thank you!

Congratulations!

Side Plank Pose: Video & Guide | Unagrande

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