Yoga Asana: Side Plank Pose or Vasisthasana

Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore side plank pose. Side plank is known as both Vasisthasana in Sanskrit. We see: Vasistha who was a great sage and asana which = seat. Side plank is a more modern pose of which we do not see until the 20th century with Pattabhi Jois and Ashtanga Yoga.

This brings us to the WHY behind Vasisthasana. The Western culture of yoga runs the program of yoga equaling asana or the physical postures. As part of the dismantling of this inaccuracy, I always like to present the deep seated WHY behind all of yoga before diving into specific physical benefits. While this may feel repetitive, as we know with our physical postures, repetition is key to pedagogy. Both the strength and flexibility gained by practicing physical asana consistently promotes the ability to sit for longer periods of time. Asana also contributes to cultivating one-pointed focus (dharana) as well as building the stamina, discipline, and commitment necessary to have or even desire a meditation practice.

The physical WHY behind Vasisthasana is more so about the strength and balance than the stretch (there are ways to add more stretch like lifting a leg a taking a big toe hold for example). Side plank benefits the entire physical body, more specifically the deep spinal stabilizing muscle known as the quadrates lumborum as well as the the shoulders, hips, and obliques. Holding side plank pose will increase your stamina and your stability in all other postures.

Vasisthasana can have symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation we see: Vasistha who was a great sage. Who is this Vasistha and what can he teach us about ourselves today? You may or may not have heard of the Hindu trinity: Brahma, Vishnu, and Shiva (creator, sustainer, destroyer). Vasistha was the first of Lord Brahma’s “mind born” sons for the purpose of helping us understand and reduce all of the sorrow and suffering that comes along with having a human experience. Lord Brahma “cursed” Vasistha so that he would not know of his true, divine nature and therefor genuinely experience the torments of life in human form. Vasistha went to his father in utter desperation asking why he and others were suffering so deeply? Brahma revealed to Vasistha that we are not the body/mind, that our true nature is divine, unbound and limitless. With this knowledge Vasistha understands that it is required of humans to train the mind, to commit to a spiritual practice, and to realize that our presence is a pre-requisite to experiencing our infinite nature. This lesson reminds me of tapas (the 3rd niyama) or the discipline required to hold side plank. This same discipline is necessary to cultivate, fortify, and protect our mind space. It may seem paradoxical that strength and discipline are the building blocks for ease, peace, and presence, yet upon further examination is quite logical. Whatever we choose to focus on, daily, with the intention of expansion and growth and the commitment of time, energy, and effort, will result in an environment of which we can thrive. In this type of cared for environment, our presence is enabled and can detect the weeds of misidentification (suffering) as well as recognize or identify with the seeds of the infinite Atman (who we really are).

How to do Vasisthasana:

There are various different entry points to side plank, however, for this explanation we will enter from a plank position. Make sure your hands are underneath your shoulders or slightly forward of, with a micro bend in the elbow, and your fingers spread wide and a grip through your finger pads. Roll onto the outer blade edge of one foot and swivel the whole body so that it feels as if your hips are “stacked” and there is a straight line from the outer blade edges of your feet up through your hip, up to your shoulder, and through the crown of your head. Squeeze your inner thighs and lift through your hips and your side bodies. Extend your top arm up in line with the collar bone and gaze up at the hand.

Modifications:

  1. Place the bottom knee down and kickstand the foot for more support.

  2. Stack one foot in front of the other for more support (a staggered stance).

  3. Keep the top arm along the body or with a bent elbow and hand on the hip.

  4. For discomfort in the wrists, try making a fist with the bottom hand or doing forearm side plank.

  5. Keep the gaze forward or even slightly down for assistance with balance.

Variations:

  1. Forearm side plank.

  2. Extend the top leg with the option of holding the big toe with the peace fingers.

  3. “Tree Pose” in side plank where the top knee is bent and the foot meets either the inner thigh or below the knee joint.

  4. The variations are endless, be creative and simply stay mindful.

***Permission to modify in anyway that provides you with a feeling of safety, ease, and is alignment with your purpose in practicing the posture.

Dearest Reader,

May this blog inspire your practice and be a helpful reminder to stay curious, open, and committed.

All my love,

Andrea Dawn

Andrea Behler