Utvidet Sideplanke

Extended Side Plank Pose, or Utthita Vasisthasana , is a further development of the classic Side Plank (Vasisthasana). This position strengthens the shoulders, arms and core, while challenging balance and providing a deep stretch to the legs. The extra leg lift helps to improve both strength and flexibility.

Correct Form and Technique

How to perform the Extended Side Plank correctly:

  1. Start in Plank Pose with your hands directly under your shoulders.
  2. Transfer the weight to the right hand and outer edge of the right foot, and stack the left foot on top of the right.
  3. Rotate your body to the left and raise your left arm towards the ceiling.
  4. Keep your balance, lift your left leg straight up towards the ceiling, and keep your foot flexible.
  5. Look towards the left hand or forward, hold the position for 3-5 breaths.

Common Errors

  • Collapse in the hips: Avoid the hips sinking towards the floor. Engage your core to keep your hips lifted.
  • Unstable shoulders: Make sure your shoulders stay stacked and that you don't put too much pressure on your wrist.

Modifications and Variations

To adapt the Extended Side Plank to your level, try these modifications:

  • Support from a wall: Practice against a wall for extra balance and support if the position feels too demanding.
  • Bend the leg: If it is difficult to keep the leg straight, you can bend the knee and place the foot on the inside of the opposite leg for better balance.

Repetitions and Sets

Hold the position for 3-5 breaths on each side, and repeat 2-3 times to strengthen the upper body and core.

Breathing techniques

Inhale evenly as you lift your leg, and exhale as you stabilize your body. Deep and steady breathing helps maintain balance and activates the core.

Video Demonstrations

Here are two videos that demonstrate the proper execution of the Extended Side Plank Pose:

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