Side Plank Pose, or Vasisthasana, is a challenging arm balance that strengthens the core, arms, and shoulders while improving balance and stability. It also engages the muscles of the legs, hips, and obliques. Here’s how to practice Side Plank Pose:

1. Begin by coming into a high plank position, with your wrists aligned under your shoulders and your body in a straight line from head to heels. Spread your fingers wide and press into the palms of your hands.
2. Shift your weight onto your right hand and outer edge of your right foot. Stack your left foot on top of your right foot. You can also modify by placing your left foot in front of your right foot for added stability.
3. Engage your core muscles by drawing your navel in towards your spine. Keep your legs straight and strong.
4. Inhale and extend your left arm toward the sky, opening your chest and stacking your shoulders. Your left hand can be reaching directly up or slightly forward for better balance.
5. Maintain a steady gaze, either looking up at your left hand or forward, depending on your comfort and neck flexibility.
6. Keep pressing firmly through your right hand and the outer edge of your right foot to lift your hips and create a straight line from head to heels. Avoid letting your hips sink down or lift too high.
7. Hold the pose for several breaths, maintaining stability and engaging your core muscles. If you’re comfortable, you can experiment with lifting your top leg for an additional challenge.
8. To release the pose, exhale and slowly lower your left hand back down to the mat, returning to a high plank position. Take a few breaths in this position before repeating the pose on the other side.

Some key points to remember while practicing Side Plank Pose:

• Ensure that your wrists are aligned under your shoulders to support your weight.
• Engage your core muscles to maintain stability and prevent your hips from sagging or lifting too high.
• Start with the modified version of placing your top foot in front of the bottom foot if you need more stability.
• If you experience any wrist discomfort, you can practice the pose on your forearm instead of your hand.

Benefits of Side Plank Pose include:

• Strengthens the arms, shoulders, and wrists.
• Engages the core muscles, including the obliques and abdominal muscles.
• Improves balance, stability, and concentration.
• Stretches and tones the legs and hips.
• Builds upper body and core strength necessary for more advanced arm balances.

As with any yoga pose, it’s important to practice with awareness and listen to your body. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the strengthening and balancing benefits of Side Plank Pose.