Side Plank Pose with Right Hand Grab is a demanding one-arm balance that challenges your entire lateral chain while asking you to thread the top leg into a hold with the right hand. Its Sanskrit name, Vasiṣṭhāsana (right hand grab), honors the revered sage Vasiṣṭha — "most excellent" or "best" — and the pose earns that label by requiring strength, coordination, and focused attention all at once. It typically appears toward the peak of a strong vinyasa sequence, after the body is thoroughly warm.
At a Glance
Level: IntermediateType: Arm BalanceTargets: Lateral core (obliques), shoulder girdle, hip abductors, hamstringsGood for: Building single-arm pressing stability, lengthening the lateral line, developing hip-and-shoulder coordinationHow to Do Side Plank Pose with Right Hand Grab
Start in Plank Pose. Set your left hand directly beneath your left shoulder, fingers spread wide, middle finger pointing forward. Press firmly through all four corners of the palm.Rotate onto the outer edge of your left foot. Stack the right foot on top of the left (or stagger feet if needed) and lift your right hip until your body forms one straight line from head to heels. This is standard Side Plank — pause here for two breaths to establish the base.Engage the supporting arm actively. Push the floor away so the left shoulder moves away from your ear. Firm the left tricep and draw the lower ribs in. Resist the urge to sink through the left hip.Lift the right leg. On an inhale, raise your right knee toward the right hip crease, then straighten the leg to roughly 45–60 degrees — high enough to reach but not so high the pelvis tilts.Reach up and grab the right foot or ankle. Extend your right arm overhead, then bend the elbow to clasp the outer edge of the right foot. If your hamstrings are tight, hold the shin or ankle instead of the foot. Keep the left-side plank solid — don't let the hips drop as the grab happens.Extend the right leg and open the chest. Straighten the right leg as fully as your hamstrings allow, drawing it upward. Stack the right hip over the left. Turn the gaze upward toward the ceiling or sky, keeping the neck in a neutral line with the spine.Hold for 3–5 breaths. Breathe steadily; let each exhale re-engage the core rather than collapse it.To exit: Release the right foot, lower the right arm back down alongside the body, then return the right foot to stack on the left. Press back to Plank Pose, take one breath, and practice the pose on the opposite side before resting in Child's Pose or Downward-Facing Dog.Benefits
Strengthens the obliques and transverse abdominis through sustained lateral stabilizationBuilds pressing strength and stability in the left shoulder and wrist under asymmetrical loadStretches the hamstrings and hip flexors of the raised right legEngages and lengthens the hip abductors and the IT band along the left (supporting) sideDevelops proprioceptive awareness and single-limb balance on the left armCommon Mistakes and Alignment Cues
Sinking through the supporting hip. If the left hip drops, the lateral core disengages and the shoulder absorbs excess load. Actively lift the left hip toward the ceiling throughout the hold.Collapsing the left shoulder inward. A passive shoulder joint strains the rotator cuff. Press the floor firmly away and keep space between your left ear and left shoulder.Rounding the upper back to reach the foot. Rather than chasing the foot with a rounded spine, keep the chest open and work with the shin or a strap until hamstring length develops.Letting the gaze pull the neck down. Looking at the grabbed foot compresses the cervical spine. Keep the gaze neutral or directed upward, aligned with the rest of the spine.Rushing past the preparatory hold. Skipping the stable Side Plank phase makes the grab unpredictable. Establish your foundation fully before lifting the leg.Modifications and Props
Use a strap: Loop a strap around the right foot and hold the strap with the right hand. This lets you straighten the leg without forcing a grip you don't yet have the flexibility for.Lower the left knee: Drop the left knee to the mat at a 45-degree angle behind the hip. This reduces the load on the left wrist and shoulder while you practice the leg lift and grab.Hold the shin instead of the foot: Gripping the right shin (below the knee) shortens the lever arm and keeps the chest open if hamstring tightness limits the full expression.Place the left hand on a block: A block under the left palm raises the floor slightly, giving the wrist a more neutral angle and reducing compression for those with wrist sensitivity.Cautions
Wrist pain or injury: Full body weight on one wrist is significant. Avoid or modify if you have an acute wrist sprain, carpal tunnel symptoms, or post-surgical restrictions.Shoulder instability: Rotator cuff strains and shoulder impingement can be aggravated by the pressing demand of a single-arm balance. Work with the kneeling modification until the shoulder is fully stable.Tight or injured hamstrings: Pulling forcefully on the raised leg before the hamstrings are ready can strain the proximal attachment. Use a strap and work within a comfortable range.Core or low-back weakness: Build foundational Side Plank strength before adding the leg grab; without a solid lateral core, the lumbar spine compensates.If you're working with an injury or a medical condition, check with a qualified professional before practicing.
Related Poses
Plank Pose — the essential foundation for building the shoulder and core strength this pose demandsSide Plank Pose on Left Hand, Legs Together — the direct preparation; master this before adding the leg grabDownward-Facing Dog Pose — an effective counter-pose to decompress the wrist and open the hamstrings after the holdUpward-Facing Dog Pose — complements Side Plank by developing shoulder extension and anterior-chain strength in the same practice arcLooking for sequences that build toward arm balances gradually? See A Gentle Yoga Routine for Tired, Low-Energy Days and A 10-Move Chair Yoga Sequence for a Midday Reset for accessible starting points.
