How to Do Extended Side Plank Pose (Utthita Vasisthasana): Step by Step Guide for Beginners

What Is Extended Side Plank Pose (Utthita Vasisthasana)?
Extended Side Plank Pose, known as Utthita Vasisthasana in Sanskrit, is a powerful arm balance that strengthens the shoulders, core and legs. It challenges stability, improves concentration and builds endurance throughout the entire body. The pose is named after the sage Vasistha and encourages strength, alignment and control.

When You Should Avoid This Pose
Avoid Extended Side Plank Pose if you have an abdominal, arm or leg injury or if you have recently had surgery. Practise with one knee on the floor if you need additional support.

How to Do Extended Side Plank Pose in 3 Easy Steps

1. Move into Side Plank.
Begin in Plank Pose Phalakasana. Transition into Side Plank by rotating onto the outer edge of your right foot and stacking your left foot on top. Engage your core and press firmly through your right hand.

2. Lift your leg.
Rotate your left hip outward, bend your left knee and take hold of your left big toe with your left hand.

3. Extend and balance.
Straighten your left leg upward while keeping your body in a strong diagonal line. Gaze towards your lifted foot and hold for several breaths. Repeat on the other side.

Variation: One Knee on the Floor
Place your bottom knee on the ground for stability. This variation helps you build strength and balance safely.

Common Questions About Extended Side Plank Pose (People Also Ask)

Is Extended Side Plank Pose suitable for beginners
Yes, with the knee down variation.

What muscles does Utthita Vasisthasana strengthen
It strengthens the shoulders, core, legs and improves overall balance.

How do I stop slipping in Side Plank
Spread your fingers wide and press firmly into the mat.

Should the raised leg be straight
Yes, straighten it as much as flexibility allows.

Preparatory Poses
• Lord of the Dance Pose, Natarajasana
• Downward Facing Dog, Adho Mukha Svanasana
• Plank Pose, Phalakasana

Follow Up Poses
• Child’s Pose, Balasana
• Downward Facing Dog, Adho Mukha Svanasana