Side Plank is a side-facing balance supported by one hand and the feet or knees. Start with the lower knee down or the hand on a wall, stack the shoulder comfortably over support, and keep the hold brief.
What is Side Plank?
Vasishthasana is a side balance often entered from Plank Pose. Supported versions can reduce wrist and balance demands; the full leg stack is optional.
How do you practice a supported side balance?
Begin on hands and knees on a non-slip surface.
- Place one hand under or slightly ahead of its shoulder and extend the other arm only if comfortable.
- Keep the lower knee on the mat and turn the torso gently to the side.
- Press through the supporting hand without locking the elbow; keep the gaze down or forward.
- Hold briefly while breathing, then return to hands and knees with control.
- Repeat on the other side.
How can you modify Side Plank?
Keep the lower knee down, place the supporting hand on a wall or sturdy counter, or practice a side-lying version without bearing weight on the wrist.
When should you stop or modify?
Stop for wrist, shoulder, elbow, or back pain, numbness, or loss of balance. This draft awaits qualified teacher review.
Common question: Do the feet need to stack?
No. Keep the lower knee down or stagger the feet for more support.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.