Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Vasisthasana
- Vasisthasana is also referred to as the Side Plank pose. It strengthens your shoulders and arms as well as engages your core muscles to align with your spine. This pose allows your body to have a proper balance of your hips, foot, wrists and shoulders. But it is done on one particular side. Any shift or change in the hips or spine will result in discomfort or injury to the wrists and shoulders.
- This pose acts as a foundation and helps students to be prepared for more challenging variations like Partridge Pose (Kapinjalasana). It is also an important part to build stronger triceps and biceps. It is also stated to be the base pose since many variations are derived from it. It boosts energy and is included within flow yoga sequences.
- The asana can be termed to promote better health and hence, named after the great sage Vasistha.
- This basic-level pose belongs to the Hatha yoga style. You need to practice each side for about 30-60 seconds. It strengthens your navel, legs, wrists and arms while stretching the backs of your legs and wrists.
How To Do The Vasisthasana?
- To start this pose, you need to do first Phalakasana or Plank Pose.
- Shift your weight gently from your arms right portion to your foot.
- Then swing gently your left foot and left arm over to rest left foot over your right foot. This makes your left arm rest upon your hip.
- Keep your slight hand a bit ahead of your shoulder, but not below it. Press your palm against the floor, making your arm fully straight.
- Take a deep breath and raise your left arm in a manner to make it perpendicular to the ground. Your fingers should point upwards.
- Be in this position for about a couple of seconds. Now, focus on your raised arm and check out your fingertips.
- Breathe out and lower your arm in a manner to rest it over your hip.
- Get back to plank pose. Breathe in and breathe out. Then on the left side, repeat this pose.
Tips for beginners to practice comfortably Vasisthasana pose
Being a beginner to yoga, you are likely to experience trouble trying to balance your body. However, following some expert tips will allow you to enjoy doing this pose comfortably.
- Place your lower knee to derive the kind of support desired to develop strength in your arms and core.
- Avoid stacking your feet above one another. Then keep them slightly apart in a manner that your left foots inner and right edge is on the ground.
- Press firmly with your hand. Your upper body is likely to feel a bit lighter.
- Place your legs together and squeeze such that it is strong and gets engaged.
Advanced Vasisthasana pose alteration
- With regular practice, you are sure to master quickly the basic level. Once achieved, you can take your practice to a much higher level.
- Lift your leg and keep it in a manner to make it perpendicular to the ground. Stretch out your arm and hook your fingers to the big toe. Then, pull your leg up until it forms a ninety-degree angle to the ground.
- This way, you can enjoy doing an intense pose and also increase your stretch.
Preparatory poses to do before practicing Vasisthasana
- Supta Virasana
- Supta Padangusthasana
- Prasarita Padottanasana
- Plank Pose
- Ardha Chandrasana
- Ardho Mukha Svanasana
Follow-up poses to practice after completing Vasisthasana pose
- Utthita Trikonasana
- Uttitha Parsvakonasana
- Virabhadrasana II
- Salamba Sirsasana
- Pincha Mayurasana
- Chaturanga Dandasana
- Adho Mukha Svanasana
- Adho Mukha Vrksasana
Benefits Of The Vasisthasana
- It stretches and strengthens your wrists, spine and back.
- It strengthens your arms, abdomen and legs.
- You can enjoy an improved sense of balance and stability.
- It stretches the back part of your leg.
- It tests your balance, thereby improving concentration and focus.
- Provides relief from depression, anxiety and stress.
- Improves inner strength and coordination.
Precautions To Be Taken While Doing The Vasisthasana
You should not do this pose if you suffer from the following health issues:
- Shoulder, elbow or wrist injury
- If your elbow joints are extra flexible, then you need to bend your arm a bit to prevent over-extending.
- Your shoulders should be aligned above your wrists. Then press your finger base down and protect your wrists.
You need to perform this asana after cleaning your stomach. You should not have anything before doing this asana with a gap of at least 4-6 hours. Morning hours are the best time to do this asana. You can also practice in the evening, given you adhere to the expert advice of being on an empty stomach.
- This is a powerful asana and should be done correctly and properly to derive the benefits. You need to be stress-free and have a calm mind. While de-stressing, your shoulders and arms are likely to develop strength by doing this asana. Hence, this asana is referred to as One Arm Balance Pose. By practicing Vasisthasana pose regularly, you can develop your inner strength. Your body should be perfectly aligned on assuming this asana. Keep your feet above the other one and use the wall to support your body. This way, your bodyweight gets distributed throughout, while being in this asana.
- Side Plank pose allows your whole body to get engaged thoroughly. There is some internal toning, pushing and pulling experienced by doing this asana. Your mind should be allowed to calm down and this is likely to reflect externally. This asana focuses on the muscles of the shoulders and arms, hips, legs and abs (Core). You should start this asana under the guidance of an expert. This way you can get to know the steps and follow what your instructor shows you.
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