I am a Big Fan of Side Plank, otherwise know as Vasisthasasana, to those of us who are Sanskrit Snobs (or recovering ones). It’s named for the sage Vasistha, who is credited with being a fan of advaita (a is a negative prefix, and dvaita means dual or two). The principle of non dualism is a whole book, or maybe a library of them, but I will say I am a fan: basically, as I understand it, it says that we are not separate or distinct from what we consider to be divine or mysterious: we are all made of the same stuff.
If you think about the fact that matter can’t be destroyed, just transmuted, then non dualism makes perfect, logical sense. We all breathe the same air, why would some of us be more equal than others, right?
OK, so back to Side Plank, that pose I so love. It’s possibly the best core exercise I know, better even than plank pose.
It’s an isometric exercise: it teaches your muscles to hold you stable in one position, as opposed to dynamic exercises which make you strong in a certain range of motion. Isometric exercises play a fairly large role in some types of yoga, and for good reason: they can be used for rehabilitation as well as general strengthening without placing stress on the joints.
Side Plank is a full-body workout (yes, workout) but the main muscles being challenged are:
- Primary: transverse abdominus, gluteus medius and gluteus minimus muscles (abductors which bring the legs together), the adductor muscles of the hip (take the legs apart), and the external and internal obliques.
- Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings. So if you learn to use your legs well, your upper body & core don’t have to work quite so hard.
What are your thoughts on Side Plank? Love it? Hate it? Never quite understood the point? Let me know!
Quick edit to illustrate Rachel’s suggestion in the comments below, side plank with one knee down. You would SIGNIFICANTLY decrease the back-bending aspect of this pose if you had lumbar disc issues.
Moving from Stability: Understanding the Pelvis in Posture (Online workshop)
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And for those with dodgy wrists, you can also try this with forearm to the floor instead of hand. Just as challenging, but lower to the ground!
Nice post, Nadine.
Thanks, Pranav
One thing I do for my students who have wrist issues is to have them hold a hand weight (or something like that) with the hand that is down on the ground. This keeps their wrist straight and helps them to avoid putting too much weight on the wrist. I also love the forearm side plank, but it does work the upper body muscles differently than the traditional version, so the hand weight is a good option if you’re wanting to ensure the same “work” is being done in the upper body.
I like that suggestion, scyogagirl! My boyfriend actually does his planks & side planks like that because his wrists hurt otherwise. It’s a much more neutral angle.
Nadine, beautiful side planks and you make it look so easy. Its definitely a pose that makes me feel strong when I do it as its extremely challenging. I shall try with the bottom leg bent as per Rachel’s suggestion as I have the tight ITB and hip flexor issues.
YEs, those of us with bad backs often do. That side stretchy thing we often do in class is basically a side plank with bottom knee down – you know the one I mean?
PS Sheila, I just popped a photo into the post
Also bottom leg bent helps people who have very tight ITBs or hip flexor issues x:)
And this, my lovely, is why you are next week’s guest expert