Side Plank with Lifted Legवसिष्ठासन
Vasiṣṭhāsana — an intermediate balance pose that works the obliques, hip abductors, shoulders.
15–30ఆగి ఉండే సెకన్లు · ఒక్కో వైపు
One line on the timetable. Side Plank with Lifted Leg is held 15–30 seconds each side, with the breath moving throughout — and it takes its place inside 2 of the practices posted on this site.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Side Plank with Lifted Leg
Read all of it before starting, and read the cautions further down before starting at all.
Set up a stacked side plank on the right hand with both feet on the outer right edge.
Bend the top knee towards the chest and hook the big toe with the first two fingers of the top hand.
Extend the top leg upward as far as the hamstring allows without the hips dropping.
Keep pressing the bottom hand down and lifting the underneath waist.
Hold with a steady gaze, release the foot, and change sides.
Hold: ఒక్కో వైపు 15–30 సెకన్లు. శ్వాసను ఆపకుండా కొనసాగించండి — మీరు శ్వాసను బిగబట్టుతుంటే, ఈ రోజుకు ఈ ఆసనం మీకు మరీ ఎక్కువ.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Side Plank with Lifted Leg does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Adds an active hamstring stretch on top of a single-arm weight-bearing hold.
- Loads the outer hip of the bottom leg while the top hip works to keep the leg raised.
- Demands continuous correction at the supporting wrist and shoulder.
Side Plank with Lifted Leg is one of 31 balance poses in this library and one of 60 poses rated intermediate. Poses held on a reduced base — one foot, two hands, or the forearms.
Who should skip Side Plank with Lifted Leg, or change it
- Wrist injury or carpal tunnel syndrome — practise on the forearm with both feet down.
- Shoulder injury on the supporting side.
- Hamstring strain on the lifted leg.
- Pregnancy after the first trimester: keep to a knee-down side plank instead.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Side Plank with Lifted Leg
What tends to go wrong, and the specific correction — not "engage your core".
MistakeGrabbing the toe before the plain side plank is steady.
FixBuild the stacked version for several weeks first; the leg lift is the last part.
MistakeUnderneath hip sinking the moment the leg extends.
FixLower the top leg until the hips can stay lifted.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Side Plank with Lifted Leg sits at code 02175, yoga, Power, 4 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 4 × 3.5 × 70 ÷ 200
= 4.90 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 49 | 98 | 147 | 221 | 294 |
మూలం·2024 Adult Compendium of Physical Activities·code 02175 · 4 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Side Plank with Lifted Leg?
Set up a stacked side plank on the right hand with both feet on the outer right edge. Bend the top knee towards the chest and hook the big toe with the first two fingers of the top hand. Extend the top leg upward as far as the hamstring allows without the hips dropping. Keep pressing the bottom hand down and lifting the underneath waist. Hold with a steady gaze, release the foot, and change sides. Hold for 15–30 seconds each side.
What does Side Plank with Lifted Leg work?
Primarily the obliques, hip abductors, shoulders, with the hamstrings, abdominals, wrists assisting or lengthening. In mechanical terms: adds an active hamstring stretch on top of a single-arm weight-bearing hold.
Who should not do Side Plank with Lifted Leg?
Wrist injury or carpal tunnel syndrome — practise on the forearm with both feet down. Shoulder injury on the supporting side. Hamstring strain on the lifted leg. Pregnancy after the first trimester: keep to a knee-down side plank instead. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Side Plank with Lifted Leg suitable for beginners?
Not as a first pose. Side Plank with Lifted Leg is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the balance poses marked beginner first.
How many calories does Side Plank with Lifted Leg burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Side Plank with Lifted Leg sits closest to Compendium code 02175, yoga, Power, at 4 MET — about 147 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
Sequences that use Side Plank with Lifted Leg
గోడపై ఉన్న మిగతా బ్యాలెన్స్ భంగిమలు
మరిన్ని బ్యాలెన్స్ భంగిమలు — ముందు అదే స్థాయిలో ఉన్నవి, తర్వాత మిగతా కుటుంబం.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
