The yoga pose illustrated above is a stunning variation of Vasisthasana, where the practitioner balances on one arm while lifting and holding the opposite leg in a full extension. It’s a bold yet elegant expression of control, openness, and alignment. This pose challenges both the physical body and the inner spirit, calling for unwavering focus, core strength, and conscious breath.
This isn’t just a balance pose — it is a declaration of self-trust.
The Meaning of Vasisthasana
Named after the sage Vasistha, one of the revered rishis of ancient India, this pose symbolizes inner wisdom, spiritual resilience, and mental stillness amidst physical intensity. Vasistha was known for his calm mind and deep insight — qualities this pose cultivates within the practitioner as they learn to find steadiness in the midst of challenge.
In its lifted variation, the energy is even more expansive, inviting us to reach higher — not just physically, but emotionally and spiritually.
Physical Benefits
Strengthens the Arms and Wrists: Balancing on one arm activates stabilizer muscles in the shoulder and forearm.
Tones the Core and Obliques: The lifted leg and side-body engagement build deep abdominal strength.
Improves Balance and Coordination: Requires full-body integration and concentration, improving proprioception and control.
Enhances Leg Flexibility: Lifting the leg while holding the toe stretches the hamstrings and improves hip mobility.
Builds Spinal Integrity: Engaging through the side waist strengthens the spine and supports upright posture.
Energetic and Emotional Qualities
This pose activates the solar plexus chakra (Manipura)— the energy center of willpower, self-esteem, and courage. It helps awaken inner fire, reminding you of your personal strength and ability to stand tall in the face of challenge.
At the same time, the open chest and lifted gaze soften the **heart chakra (Anahata)**, allowing a balance of fierce determination and gentle expansion.
Emotionally, this posture asks, Can you hold yourself with grace even when you’re off-center? Can you stay open while grounded in your truth?
Mindful Alignment Tips
To safely explore this advanced pose:
* Root the supporting hand firmly into the ground, aligning it under the shoulder
* Stack the hips while engaging the obliques to lift the side waist
* Press through the lifted heel to activate the leg, even if the toe isn’t reached
* Gaze upward only if the neck is free of tension — otherwise, look forward or down
* Keep the breath steady, even and calm, as the body holds effort
Props like a yoga strap around the lifted foot or practicing near a wall can support beginners building toward this version.
Final Reflection
The Side Plank Pose with Extended Leg is not only a test of physical strength — it is an embodiment of trust, resilience, and poised expansion. It teaches you how to rise through challenge, how to align effort with grace, and how to meet life’s balancing acts with a centered heart.
In this pose, we do not just hold our bodies up — we lift our spirits, stretch beyond our fears, and remember how powerful we truly are.
