Vasisthasana

(Side Plank Pose)

Procedure

  • Start from Kumbha asana / Phalakasana (Plank Pose)
  • Shift weight on right hand and right foot.

  • Exhale and roll body to the right, balancing on the outer edge of the right foot. Left foot will be on top of right foot. Keep legs straight.

  • Stretch the left arm upward.

  • Turn head towards left arm and gaze up at the top hand.

  • Be sure that the left hand isn’t directly below its shoulder; but it slightly in front of its shoulder.

  • Hold the position for 30 secs to 3 min as per capacity.

  • Repeat procedure on other side and repeat procedure for 4-5 times on each side.

Beginners Tip

  • Beginners can lower their right knee and shin to the floor, keeping hips lifted. It will ease in balancing posture.
  • Perform beside the wall.

Releasing Procedure

  • To release Place left hand and foot down on the floor and come in plank position.

Precautions and Contraindications

  • Wrist, elbow, or shoulder injuries.

Benefits of Vasisthasana

  • Strengthens and stretches the arms, legs, shoulder and wrist muscles.
  • Improve abdominal function, digestion, circulation.
  • Improves sense of balance.

Preparatory Poses

  • Adho Mukha Svanasana
  • Plank Pose

  • Supta Virasana

Follow-up Poses

  • Purvottanasana (Upward Plank Pose)