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Yoga Vasistha

Improve overall strength and confidence with the Side Plank Pose, demonstrated by Kamala Venkat

Vasisthasana is commonly known as the Side Plank Pose. In Sanskrit, ‘vasistha’ means ‘wealthy’  and ‘asana’ means ‘pose.’ Practising this asana regularly will make you feel abundant in power and confidence as it requires strong mental focus and balance. Vasisthasana is a powerful arm-balancing pose.  

Method

• We can start this pose with the Downward Facing Dog Pose (Parvatasana). Once you are balanced in this pose, slowly exhale and come to the Plank Pose by spreading your fingers and pressing your palms with your arms. Try to keep your head, hips, and torso in a straight line. (Your shoulders should be aligned with your wrist.) Gaze down and breathe normally.

• Then slowly, when you are balanced, roll both the heels of your feet to the leftside so that the outer edge of the left foot is lying on the floor. Place the right foot on top of the left foot, and ensure that your legs are straightened out. (If you are not able to keep your right foot on the left foot, you can place the right foot on the mat just in front of the left foot.) 

• Keep your core engaged and shift the weight of your body on your left arm and lift the right arm upwards. Also, turn your neck towards the ceiling or gaze at your right fingers. Ensure that your spine is straight from the top to the tailbone. Also, align your tailbone with your feet to keep your back straight.

• Hold this position for four to five breaths. Then slowly exhale and try to place your right hand on the mat and twist your body parallel to the mat and come back to the plank pose. Take rest in the Child Pose and repeat the same with the other side also.

Benefits

• Strengthens and tones your arms and shoulders

• Helps in improving focus and concentration

• Improves your core strength

Contraindications

• Any surgery or injuries in your wrist, elbow, or shoulders

• High blood pressure