Vasisthasana yoga pose name comes from the Sanskrit, here the name Vasistha has several different yoga sages, including Saptarishis in the yoga tradition. According to the traditional- Vasistha was a saint who was one of the seven seers (rishis) and also an author of a number of Vedic hymns. Vasistha had a cow which name was Kamadhenu. Divine Kamadhenu (cow) granted whatever Vasistha wished. hence, he becomes inconceivably wealthy. therefore the Sanskrit word ” Vasistha ” means most excellent, best, richest, and wealthy and Asana means Yoga Posture.

Utthita Vasisthasana (sometimes shortened to Vasisthasana) is also known as the side plank pose. Vasisthasana taught by BKS Iyengar is a standing balance and arm balances asana in modern yoga, is beyond the capacity of most beginners. From the child to the adults and males to the females, Vasisthasana will help improve the sense of physical and mental balance.

This is known to activate the Heart Chakra– it opens the chest, and Solar Plexus or navel Chakra- Its builds confidence. Fortunately, Vashishthasana is actually a whole-body pose and also helps to build strength and stability faster.

Let us learn how to perform the side plank pose in the safest way. and know the various benefits of the side plank pose along with the Precaution attached to the pose.

Vasisthasana Quick Facts

Sanskrit Name: Vasisthasana / Vashisthasana / Parsva Phalakasana
English Name: The Sage Vasistha’s Pose / Side Plank
Pronunciation: vah-she-STAH-suh-nuh
Type of pose: Arm balance
Benefits: Strengthens the arms, back, and core; improves body balance.
Meaning: Vasistha is a Sage. His name has also come to mean excellent. Asana means pose, seat, or posture.
Focusing Chakra: The Wisdom Chakra (Manipura)
Level Of Asana: Intermediate

Vasisthasana Preparatory Poses

Adho Mukha Svanasana
Ardha Chandrasana
Plank Pose
Prasarita Padottanasana
Supta Virasana

How to do Vasisthasana – Side Plank Pose

  • To do this asana, first of all, come in the posture of Dandasana on an asana.
  • After this, shift your weight on the right side and press firmly your right arms as you roll onto the outside of your right foot. It should appear that your left arm and leg are swinging in the air.
  • Move the left leg and place it on the right leg. Press your heels towards the floor. (Your legs should be straight in this position.)
  • Your shoulders, hips, and ankles should be perpendicular to each other.
  • Slowly move your left hand to the hip.
  • Keep in mind that your right hand should be in line with your shoulder, and not below your shoulder.
  • Remember that your hands should press the ground and your hands should be in a straight line.
  • After this, while breathing in, raise your right hand up. It seems that your hand is standing straight on the ground.
  • Now bend your neck towards your raised hand and look at the fingers of your hands while breathing in and out.
  • Then while exhaling, bring your hand down.
  • Now come back to Dandasana, this one cycle is completed.
  • Repeat the same process with the other hand.

Vasisthasana Beginner’s Tip

If you are a beginner and just starting out with yoga practice, it can be difficult to balance yourself when you are in this asana. For this, you should keep your knees on the floor while doing Vashishthasana yoga, which gives strength to your hands, and then you can lift the weight of your body. Apart from this, if the beginner also has difficulty in keeping one foot on the other, then he should keep the feet slightly apart, such that the edge of the right foot should be outside and the edge of the left foot should be on the inside.

Also see:- Yoga for beginners for daily 20 minutes

Side Plank Pose – Vasisthasana Benefits

Vasisthasana yoga asanas are very beneficial for our bodies. It keeps us away from many types of problems occurring in our bodies. Let us go through its benefits in detail.

  • Regular practice of Vasisthasana maintains balance in your body. Due to this, there is an equal stretch in your spine from both sides. This stretch helps to achieve stability and focus as well as bring balance to both parts of the mind.
  • This yoga plays a great role in strengthening the gluteus maximus, hamstrings, quadriceps, and calves. This improves the toning, strength, and flexibility of the lower body.
  • This yoga plays a great role in strengthening the gluteus maximus, hamstrings, quadriceps, and calves. This improves the toning, strength, and flexibility of the lower body.
  • Vasisthasana yoga balances the speed of breathing by increasing the efficiency of the lungs.
  • Wrists are an essential part of all arm-balance poses, so Vashishthasana yoga is a great pose to work on, building strength and flexibility.
  • By doing Vashishthasana yoga, there is pressure on your abdominal muscles. Which strengthens your core and abs.
  • Vasisthasana helps in increasing the energy in the body, providing a good feeling, and also improves concentration.


  • People who have glaucoma suspect should avoid this posture.
  • If you suffering from Carpal tunnel syndrome must be avoided practicing this asana.
  • High blood pressure patients cannot practice this asana. If you have any kind of elbow, wrist, or shoulder injury, you must avoid this pose.
  • Pregnant women should also not practice Vasisthasana.


Vasisthasana yoga is completely a balance posture on the hands. This yoga pose targets your triceps and wrists. The practice of this asana calms our minds and can prove to be very beneficial for physical and mental balance.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional