Side plank pose (hold)

Vasisthasana

Yogaintermediatetimedno equipment

Body turned sideways on one straight arm and the outer edge of the bottom foot, feet stacked, hips lifted so the body is a straight diagonal line, top arm reaching vertically up in line with the bottom arm.

How to do it

1. From plank, bring the feet together and roll onto the outer edge of the right foot; stack the left foot on top, both feet flexed.
2. Right palm flat on the floor slightly ahead of the right shoulder, arm straight.
3. Lift and stack the hips (left hip directly over right) so head, hips and heels form one straight line; left hand on the left hip.
4. Raise the left arm straight to the ceiling so both arms make one vertical line; gaze up at the top hand (or forward).

Muscles worked

Main: obliques, shoulders
Supporting: abs, glutes, triceps