Arm Balance
Side Plank
Vasisthasana
A lateral arm balance where the body forms a straight diagonal line supported on one hand and the outer edge of one foot, top arm reaching skyward.
- ·Strengthens wrists and core
- ·Improves balance
- ·Tones the arms
Instructions
- 1Begin in a standard plank position with wrists under shoulders and body in one straight line.
- 2Shift your weight onto your right hand and the outer edge of your right foot, stacking your feet or placing one in front of the other.
- 3Lift your left arm straight toward the ceiling and open your chest to face the side of the room.
- 4Press the floor away strongly through your right hand to prevent the right shoulder from collapsing.
- 5Engage your obliques and glutes to keep your hips lifted and your body in a single diagonal line.
- 6Hold for 3 to 8 breaths, then return to plank and repeat on the other side.
Contraindications & precautions
- ⚠Wrist or elbow injuries — lateral loading on a single arm magnifies stress on the joints and can worsen existing damage.
- ⚠Shoulder impingement or instability — the full body weight on one shoulder in an abducted position strains the rotator cuff.
- ⚠Hip or lower back pain — holding the lateral plank line requires strong stabilization, and any existing pain may be aggravated by the unilateral load.
