Vasisthasana – Side Plank Pose

Vasisthasana – Side Plank Pose

Vasisthasana is derived from the combination of the Sanskrit words Vasistha (Wealthy or Vasistha = Name of one of the famous rishi among the seven seers (Saptarishis)) andasana (posture or pose). The reason for the name Vasisthasana is, it is just name after the greatest rishi Vasistha. It is called as Side Plank Pose or Sage Pose in English.

Preparatory Poses for Vasisthasana are Ardha Chandrasana, Supta Padangusthasana, Plank Pose, Supta Virasana, Adho Mukha Svanasana and Prasarita Padottanasana; and the follow-Up Poses are Salamba Sirsasana, Utthita Trikonasana, Adho Mukha Vrksasana, Utthita Parsvakonasana, Chaturanga Dandasana, Pincha Mayurasana, Adho MukhaS vanasana and Virabhadrasana II.

STEP BY STEP GUIDE – SIDE PLANK POSE

  1. Start with the Phalakasana (Plank Pose) on the yoga mat.
  2. Shift the weight on the right side from your arm to foot gently.
  3. Breathing should be normal.
  4. Swing the left arm and left foot over.
  5. Place the left foot on the right foot as your left arm rests on the hip.
  6. Place the right hand slightly ahead of your shoulder.
  7. Press the palm against the floor,
  8. Arm should be absolutely straight.
  9. Inhale; slowly raise the left arm perpendicular to the floor.
  10. Make sure that fingers point towards the roof.
  11. Slightly turn your gaze to the raised arm.
  12. Now look at your fingertips.
  13. Breathing should be normal.
  14. Hold in this position for a few seconds (30 to 60 seconds).
  15. Exit the pose by exhale and come back to the plank pose.
  16. Repeat all of the above steps with the opposite side.
  17. Practising this pose at least thrice (both sides) will give the better results.

BENEFITS OF SIDE PLANK POSE

  • Stretches and strengthens the wrists.
  • Improves the balance.
  • Strengthens the arms, abdomen and legs.
  • Tones the muscles well.
  • Back of the leg gets the good stretch.
  • Increases the concentration and focus.

DO’S, DONT’S & TIPS FOR SIDE PLANK POSE

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Shoulder Injury
  • Wrist Injury
  • Hypermobility
  • Elbow Problems

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

It’s good to do this pose in the morning with empty stomach.

Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.

YOGA PRODUCTS BY