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Vasishtasana

वसिष्ठासन / Side Plank Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Vasistha (वसिष्ठा) meaning wealthy and asana (आसन) meaning posture or seat.

Benefits
  • Helps proper alignment and body posture.
  • Strengthens the arms, wrists, legs, calves, ankles, shoulders, chest and abdomen.
  • Maintains natural alignment of the spine.
  • Improves the core strength and flexibility of the body.
  • Improves blood circulation and heart function.
  • Stimulates the digestive organs.
  • Energizes, destresses, and relaxes the body.
Steps to perform the Asana: Vasishtasana
  • Start with a straight-arm plank pose.
  • Slowly shift your weight on the right arm and foot as you swing your left arm and foot on it.
  • Rest the left foot on the right foot and let the left arm rest on the hip.
  • The right hand should be a little in front of the shoulder and not exactly below it. Also, ensure that the palm is pressed firmly against the floor and the arm is not bent.
  • As you inhale, slowly raise your left arm till it is perpendicular to the floor, and then slowly raise your right arm and hand upwards with your fingertips pointing towards the ceiling.
  • Now turn your neck towards the raised arm and gaze at the fingertips for a few breaths.
  • Hold this position for about 30 seconds. As you exhale, bring the arm down to rest on the hip.
  • Slowly come back into Dandasana position and rest for a few breaths.
  • Repeat the process on the other side.
Common Misalignments / (Mistakes)
  • Not doing the preparatory pose before getting into this pose.
  • Resting the weight on the wrist while letting the hips wilt toward the mat.
  • Body not in alignment during the pose.
  • Not engaging your core, affecting the balance and stability while doing the pose.
  • Rounding your shoulders.
  • Pushing yourself too hard into the pose.
Contraindication / Cautions
  • Avoid in case of an injury or surgery in the ankles, knees, hips, wrists, elbows, shoulders, or back.
  • Avoid if suffering from varicose veins, arthritis or carpal tunnel syndrome.
  • Avoid if you have undergone an abdominal surgery
  • Avoid if suffering from high or low blood pressure
  • Avoid if suffering from vertigo, severe headaches, or migraine.
  • Avoid during pregnancy.
  • Avoid if there is a lack of body-breath connection.
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