Side Plank Yoga Flow: Total Body Strength + Mobility (69 Min)

Want to build real, integrated strength? This 69-minute yoga flow builds toward side plank (vasisthasana) through comprehensive preparation of every system the pose requires: hip opening, hamstring length, spinal mobility, and targeted strength work for the shoulders, core, and legs. Side plank looks like an arm balance, but it's actually a whole-body conversation — and when the body is genuinely prepared, the pose feels strong rather than precarious. This is the practice that builds that preparation. This is a Classic Flows class at Level 2–3 — an intermediate-to-advanced practice for dedicated practitioners ready to work on a foundational strength pose. The sequencing emphasizes shoulder mobility (the upper-body requirement that most people overlook), core engagement that supports the lift through the hips, leg strength for the long diagonal line, and the hip and hamstring opening that lets the body settle into the pose rather than fight against it. Two blocks and a blanket recommended — the blocks support the bottom hand for accessibility, and a block under the top hand is one of the most useful modifications in all of yoga for building toward full Vasisthasana. Practice Details: Duration: 69 minutes Series: Classic Flows Style: Strength and mobility-focused vinyasa with peak side plank Level: 2–3 (intermediate to advanced) Focus: Side plank, shoulder strength, core engagement, leg strength, hip and hamstring mobility Pace: Strong and progressive Suggested props: 2 blocks and a blanket Goal: Unshakeable, integrated whole-body strength If this practice helped you find some space, please like the video and subscribe for new classes four days a week. Connect with Erica: Website: www.flowsbyericachen.com Instagram: @ericachenyoga YouTube: @flowsbyerica #FlowsByEricaChen #SidePlank #Vasisthasana #YogaForStrength #CoreStrengthYoga