How To Do The Vasisthasana And What Are Its Benefits

Written by , BA Shirin Mehdi BA Experience: 3 years
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Vasistha – Wealthy, Asana – Pose; Pronounced As – vah-sish-TAHS-anna

Vasistha was one of the most respected saints among the Saptarishis (seven seers). He was also one of the chief authors of the Mandala 7. Vasistha had a cow called Kamadhenu. This divine cow granted Vasistha anything he asked for, and therefore, he became incredibly wealthy. This asana is a powerhouse of health, and therefore, is named after Vasistha.

Everything You Need To Know About The Vasisthasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Vasisthasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of The Side Plank Pose
  7. The Science Behind The Vasisthasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty.

It is best to practice yoga early in the morning. But, in case you have other chores to run, you can do so in the evening as well. Just remember to leave a good gap between your meals and your practice.

Level: Basic
Style: Hatha Yoga
Duration: 30 to 60 seconds on each side
Repetition: Once on each side
Stretches: Wrists, Back of the legs
Strengthens: Arms, Wrists, Legs, Navel

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How To Do The Vasisthasana

  1. To begin this asana, start with the Plank Pose or the Phalakasana.
  1. Gently shift your weight on the right side from your arm to foot.
  1. Swing your left arm and left foot over and rest the left foot on the right foot as your left arm rests on your hip.
  1. Place your right hand slightly ahead of the shoulder, and not below it. Make sure that the palm is pressed against the floor, and the arm is absolutely straight.
  1. Inhale and raise your left arm such that it is perpendicular to the floor. Let your fingers point towards the ceiling.
  1. As you hold the pose for a few seconds, turn your gaze to your raised arm and look at the fingertips
  1. Exhale and lower your arm such that it rests on your hip.
  1. Come back to the plank pose. Inhale, and as you exhale, repeat this pose on your left side.

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Precautions And Contraindications

If you have a severe elbow, wrist, or shoulder injury, you must avoid this pose.

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Beginner’s Tips

As beginners, it might be difficult to balance yourself when you are in the asana. These tips will help you do so.

  1. Keep the lower knee. This will give you the support you need to build strength in your core and arms.
  1. Do not stack your feet over each other. Place them slightly apart, such that the outer edge of the right and the inner edge of the left foot are on the floor.
  1. If you firmly press through the hand, you will feel lighter in the upper body.
  1. Squeeze your legs together so that they are engaged and strong.

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Advanced Pose Alteration

To take this asana to the next level, lift the leg placed on top such that it is perpendicular to the floor. Using the arm that is stretched out, hook your fingers onto your big toe, and pull the leg up until it is at a 90-degree angle to the floor. This will increase the stretch and make the pose more intense.

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The Benefits Of The Side Plank Pose

These are some amazing benefits of Vasisthasana.

  1. It makes the legs, abdomen, and arms strong.
  1. It not only stretches the wrists but makes them strong too.
  1. The back of the legs get a good stretch.
  1. The sense of balance is improved with this asana.

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The Science Behind The Vasisthasana

When you practice this asana, your mind is calm and stress-free. But while you are de-stressing, your arms and shoulders are building strength through this asana. This asana is also called the One Arm Balance Pose.

This asana is a powerful asana that also helps you develop inner strength. Remember to align your body perfectly when you assume this asana. Place your feet over one another. When you use the support of the wall to practice this asana, you will understand how the weight of the body is distributed while you are in this asana.

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Preparatory Poses

Adho Mukha SvanasanaArdha Chandrasana

Plank Pose
Prasarita Padottanasana
Supta Padangusthasana
Supta Virasana

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Follow-Up Poses

Adho Mukha Vrksasana
Adho Mukha Svanasana
Chaturanga Dandasana
Pincha Mayurasana
Salamba Sirsasana
Virabhadrasana II
Utthita Parsvakonasana
Utthita Trikonasana

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Now that you know how to do a side plank pose, what are you waiting for? This asana engages your whole body. While there is pulling, pushing, and toning going on internally, let your mind and body calm down, such that it reflects externally.

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Shirin Mehdi
Shirin MehdiHealth & Wellness Writer
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi
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