Side Plank - Full Expression


Kiana Ng Yoga


The name of this pose is named after one of the great sages; Vasistha. The full pose is with the top leg extended towards the sky as you hold on to the big toe which requires a lot of strength, flexibility & balance, but there are many different variations for this pose that you can read about below!

Alignment Principles

  • Start in down dog
  • Inhale to shift forwards into a half plank
  • Step your right hand 1-2 inches forwards so that it’s slightly in front of your right shoulder
  • Step your right foot up enough so that when you spin the heel out to a 45 degree angle, the foot plants (ground down through the inside edge of your right foot for more stability!)
  • Exhale to open the hips to the left, stepping your left foot in front of your hips (think modified side plank!) and taking your left hand to your left hip
  • Inhale to draw the left knee into your chest as you grab your big toe with your left peace fingers
  • Exhale to extend the leg straight and open the hips more as you draw the foot towards the sky
  • Lift through the hips and open the heart towards the sky, keeping the pelvis moving slightly forwards
  • Keep the lifted foot flexed
  • Take gaze up towards top foot


Prep. Poses:

  • Adho Mukha Svanasana (Down Dog)
  • Plank Pose
  • Prasarita Padottanasana (Wide Legged Forward Fold)
  • Supta Padangusthasana A & B (Supine Extended Hand to Big Toe Pose A & B)


  • Use a strap around the lifted leg
  • Take any side plank variation: top leg in tree, top leg in star, modified with top leg in front of hips, legs stacked

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