Skip Nav
Intermediate Workouts
Incinerate Fat and Build Muscle With This Kickass Printable Workout
Healthy Recipes
Eat Like a Cavewoman: 42 Perfectly Paleo Recipes
Healthy Eating Tips
Nutritionists Reveal What to Eat at Lunchtime to Lose Weight

Side Plank Pose

Strike a Yoga Pose: Side Plank

I'm sure you all have your favorite yoga poses. We love ones that help you stretch out and increase your flexibility. Or the ones that help us heal or rehabilitate injured muscles. We also love the ones that relieve tension and stress.

Then there are the poses are all about strength. They're challenging to do, so when you finally get into them, you feel confident, safe, and stable. Sage is one of those poses for me.

Sanskrit Name: (beginner's) Vasisthasana
English Translation: Sage
Also Called: Side Plank
  • Begin in Downward Facing Dog pose. Step both feet together so your big toes are touching.
  • Now move your right hand over to the left so it's at the center of your mat (still at the top of your mat).
  • Roll over to your right side and plant your right heel down so you are balancing on the outside edge of your right foot. You want your left foot to be stacked on top of your left foot with both feet flexed. If this is too hard, bend your left knee and place your left foot flat on the ground in front of your right leg for support.
  • Reach your left arm up above you and if you can, gaze up at your palm. Engage your right fingertips so you can take some pressure out of your wrists. Stay here for five deep breaths, trying to keep your core strong and the pose steady.
  • Now drop your left hand back down and place your right hand back where it was near the top right corner of your mat. Separate your feet so you are in a "top of a push-up" position (Plank). Now take a vinyasa and come back to Downward Facing Dog. Then do the other side.
Join The Conversation
michstines michstines 9 years
This one kills me too. My arm shakes. We do it ALL the time in my trapeze class warmup.
lintacious lintacious 9 years
we do this in pilates. i have to put a knee down always, i cannot stack my feet like that. plus we have to raise our hips so we're not using our shoulder, my arm dies!
ktacce ktacce 9 years
this is NOT that easy... i need to practice this more!
diorbaby diorbaby 9 years
Baby-Girl Baby-Girl 9 years
I've tried this one and my arms are way to week. I have to put my knee down for support. But it still feels good when I'm done.
Green Green 9 years
I hurt my knee and NOW I want to get into yoga
Le-Luxe Le-Luxe 9 years
This pose always kills arms aren't strong enough to hold myself up for too long...but I am working on it! I love the Sun Salutations routine the best- those make me feel good!
Clarixa Clarixa 9 years
I have only tried yoga a few time, and I fell in love with it. I unfortunately, have to travel 1 hour distance to get to a yoga center. My favorite, so far is Ashtanga. I love doing stretches and building my muscle.
How to Do a Forearm Stand in Yoga
Yoga Sequence Bikini Workout
Advanced Yoga Poses | Pictures
Basic Stretches For Tight Hips
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds