How to Do the Side Plank Tree Yoga Pose

The side plank tree pose, or Vasisthasana, is a beginner level variation of the side plank pose. This pose strengthens the arms, wrists, belly and legs. It also stretches the wrists and improves your physical and mental balance.

Difficulty: Moderately Easy

Instructions

1. Begin on your hands and knees on the mat. The knees should be directly under the hips, and the wrists should be directly under the shoulders. Keep the back straight. Flex your feet and place the toes under.

2. Lift one knee at a time and take a small step back with each foot to get into plank position. The knees and back should be straight and in line with each other. The weight should be distributed on the toes and the palms.

3. Shift one hand to the center. Lift the other while balancing all the weight the other hand. Turn the shoulders perpendicular to the floor. Gently roll to one side and shift the weight to the outside edge of one foot. The body should now be a straight diagonal from the feet up through the head. The arm bearing the weight should be straight.

4. Lift the upper foot not holding any weight and bend the knee to place the foot on the other knee once you achieve balance.

5. Lift the arm not bearing the weight straight up and perpendicular to the floor. Keep the head straight forward.

6. Hold the position for 5 to 8 breaths.

7. Relax from the position by straightening the bent leg. Next turn the shoulders and return the other hand to the floor, making the shoulders parallel to the floor. You are back in the plank pose. Repeat this pose on the other side.

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