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Sage Vasistha’s Pose
Balancing on one hand and one leg requires strength and concentration. Keep the trunk and top leg in line as you lift strongly from the buttock. Bring the hips, waist, and chest slightly forward.
Considered a base pose as a Side Plank pose variations can be derived from this pose.
Arms and Shoulders
Biceps and Triceps
Core (Abs)
Heart Chakra (Anahata Chakra)
Solar Plexus (Manipura Chakra)
1. From Downward Facing Dog or Adho Mukha Svanasana, bring your feet stacked on top of each other (or hip distance apart).
2. Turning the body sideways balancing on the right arm and on the outsides of the feet take the body with the tummy pulled in at an angle with the left arm raised up for better balance. Keep the balance on both feet sideways or together stack.
3. Pull the abdominal muscles to enjoy the pose for a comfortable 8 breaths and get stronger not only at the arms but also at the core.
Variation
A side plank twist is a variation of the traditional side plank exercise, which adds a dynamic element to the exercise.
Side Plank –
1. From Downward Facing Dog or Adho Mukha Svanasana, bring your feet touch or hip distance apart. 2. Turning the body sideways balancing on the right arm and on the outsides of the feet take the body with the tummy pulled in at an angle with the left arm raised up for better balance. Keep the balance on both feet sideways or together stack. 3. Bring the top leg in front of the lower leg on the floor and the knee bent. Placing foot and knee stacked. 4. Press on your foundation. 5. Balance for 3-5 breaths. |
Variation
This balancing pose builds strength in the arms and the core, and stamina.
1. From Downward Facing Dog, High Plank, Forearm Plank, and next, Forearm Side Plank. 2. Lift the other arm up. 3. Gaze up. |
Variation
This balancing pose builds strength in the arms and the core, and stamina.
Side Plank Pose II – Vasisthasana II
1. Bend the top leg, turning it outward in its socket, with the knee pointing up. Catch the big toe with the thumb, index, and middle fingers.
2. Straighten the left arm and leg and stretch them up. Turn the head and look up.
3. Balance for 5-10 breaths.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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