Vasisthasana

Pronunciation:

(vah-sish-TAHS-ahna)

Translation:

Vasistha means most excellent sage and is the name of a sage in the yoga tradition. There is a Vasistha who authored vedic hymns and one who is a rishi (meaning seer). Vasistha, the sage, is said to grant every wish and he is said to have infinite weath. Asana means pose in Sankrit.  This asana is said to be dedicated to the sage Vasistha.

Vasisthasana is known as the “Side Plank Pose”.  It involves balancing on one arm and the side of one foot.  Your body is balanced on the same side hand and same side foot with the torso and legs aligned in a flat plane perpendicular to the floor. It is a powerful arm and wrist strengthener.  It exercises the legs and tones the lower back

Technique:

Start by standing in the mountain pose (Tadasana).  Bend forwards and walk your legs back as if you were assuming the downward facing dog pose (Adho Mukha Svanasana).

Turn your body sideways by rolling the left hip up until the pelvis is perpendicular to the floor.   Position your left leg so that it lies on top of your right leg and bring up your left arm so that your left palm rests on your left hip. 

Your right arm should be at an angle with the palm slightly forward from the shoulder.  The weight is borne by the outer side of the right foot and by the right arm.  The spine should be aligned so that your body makes a straight line from the top of your head through your feet.

As you roll to your right side, the shoulder blades stay close to the body. Your spine is actively extended and firm. Avoid sagging in the hip area and keep the body in an active line.

As you revolve your left sides upwards toward the ceiling maintain a complete extension of from the top of your head, through your torso, and your legs. Remember that your hand and foot (or hand, foot and knee depending on which version you are doing) are in a line on the floor. Keeping your abdominal muscles active helps you to get the balance in this pose. Falling is a normal occurrence when you are learning and remember to laugh at yourself if this happens. Yoga is also about experiencing joy.

After you can do this pose easily, try  the advanced version. Grasp the toe of the outside top foot (your left in this case) and lift it up with your top (left) hand. Fully extend your raised leg and arm as you keep alignment of your body paying special attention to your head and neck. Eventually you should bring your straight left leg up so that your left arm forms a straight line with the right arm.  The perpendicular line extends from the wrist of the right through the toes of the raised left leg.  Rotate the head to the left and look up at the foot and hand in the air. 

If you do not yet have adequate extension in your leg to grasp the toe then you can practice this pose by looping a strap over the arch of the left foot and holding onto it with the left hand.  Hold the strap as close to the foot as possible without sacrificing your spinal alignment.

After a few breaths, exhale and let go of the top arm (and foot if you did it the hard way.)   Revolve by returning both legs and hands to the floor.  Repeat the pose on your left side.

You may want to rest in child’s pose (Balasana) on your knees between sides.

Beginners Tips: If this pose is new to you, you can adapt to the easy style which is to bend the right leg and put weight on the top of your right foot, shin and knee. The left leg stays straight. Do the reverse action when you do the other side of the body.

Imagine that you are doing the pose while on top of a balance beam. Align the length of your body over the line in a flat plane. Your hand is in line with your foot and your body is fully extended with limbs and spine and abdominal muscles active and keeping you aloft.

Benefits:
Strenghtens the arms, abdominals and leg muscles.
Wrists are strengthened.
The backs of the legs become stretched with active heels.
The sense of balance is improved.
Notice the effect on the wrists, arms, shoulders, belly, buttocks, and thighs.
Toning occurs in the whole body.
Builds focus and concentration.
Helps you prepare for advanced arm balances.
Stamina, determination and will-power are enhanced by the practice of the pose.

Variation:

Try the pose with the soles of your feet against the wall. Heels actively press into the wall as you do the pose. Doing this will help in keeping your balance.

Cautions:

Don’t do it with a serious wrist, elbow, or shoulder injury. Avoid this pose if you have had an injury or problems with hips, ankles or shoulders.

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