Extended Side Plank Pose (Utthita Vasishthasana)

Extended Side Plank builds on standard side plank by lifting the top leg and catching the big toe with the top hand, creating a full lateral body stretch combined with a demanding balance and strength challenge. It develops wrist and shoulder stability, oblique and core strength, and hip and hamstring flexibility all at once. From a side plank, the top hand reaches for the top foot as both legs extend fully, forming a vertical split with the body stacked sideways.

Cues

• Press firmly through the base hand and keep the shoulder stacked directly over the wrist to protect the joint.
• Engage your obliques and draw your side waist upward so your hips do not drop toward the mat.
• Flex the toes of the lifted foot and use a yoga strap around the arch if the hand cannot comfortably reach the foot.
• Breathe steadily and fix your gaze forward or toward the lifted hand to maintain your balance and composure.