Yoga : Vasiṣṭhāsana (Side Plank Pose) - how to perform

 


Vasiṣṭhāsana, also known as Side Plank Pose, is a powerful yoga asana named after the sage Vasiṣṭha. It is a balancing and strengthening pose that primarily targets the core, arms, and shoulders while improving stability and concentration. This asana is an excellent addition to a yoga practice for building strength and enhancing body awareness.

How to Perform Vasiṣṭhāsana

  1. Starting Position: Begin in a plank pose, with your palms firmly on the ground, wrists aligned with your shoulders, and your body in a straight line.
  2. Shifting Weight: Shift your weight onto your right hand and outer edge of your right foot. Stack your left foot over the right foot.
  3. Aligning the Body: Keep your body in one straight line from head to heels, engaging your core muscles.
  4. Lifting the Left Arm: Raise your left arm towards the ceiling, keeping it in line with your shoulders. Gaze at your raised hand if comfortable.
  5. Hold and Breathe: Maintain the pose for a few breaths (15–30 seconds), ensuring stability and engagement of muscles.
  6. Releasing the Pose: Exhale, bring your left hand down, and return to the plank position. Repeat on the other side.

Modifications:

  • Beginners can drop the lower knee for extra support.
  • Advanced practitioners can lift the top leg for an added challenge.

Benefits of Vasiṣṭhāsana

  • Strengthens Core & Arms: Engages obliques, shoulders, and arms, enhancing upper body strength.
  • Improves Balance & Stability: Helps in improving overall body balance and coordination.
  • Enhances Posture: Strengthens the spine and promotes better posture.
  • Tones Muscles: Engages abdominal muscles, legs, and glutes, promoting muscle tone.
  • Boosts Concentration: Requires focus and mindfulness, improving mental clarity.

Precautions & Contraindications

  • Wrist or Shoulder Injuries: Avoid if you have pain or injury in the wrist, elbow, or shoulder.
  • Weak Core or Beginners: Modify by lowering the knee for support.
  • High Blood Pressure: Those with hypertension should practice with caution.
  • Pregnancy: Should be avoided or performed under expert guidance.

Practicing Vasiṣṭhāsana regularly with proper alignment ensures maximum benefits while preventing strain or injury. Always warm up before attempting the pose and listen to your body's limits.


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