Side Plank Pose (Sanskrit: Vasiṣṭhāsana / वशिष्ठासन)
This pose is primarily a variation of the Plank Pose that strengthens the upper body. Vasisthasana (Vasiṣṭhāsana) is dedicated to the famous Indian sage – Vasistha, who was one of the ‘Seven Great Sages’. He wrote the seventh Mandala of the Rig Veda along with several celebrated Vedic hymns. Side Plank is a very good preparatory asana for advanced poses like Partridge Pose and Feathered Peacock Pose.
Instructions for Doing the Side Plank Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at the eye level.
- Now, place your palms on the floor by bending forward and shift your legs back (one by one) as if you are attempting the Adho Mukha Svanasana.
- Gently turn your body sideways towards the right side while balancing the weight of the body on your right hand and right foot. The outer edge of your right foot should rest on the floor while your left foot should be placed on top of the right foot. You can rest your left palm on your left hip.
- Make sure your entire body, right from the top of your head to the tip of your heels is aligned in one straight line. Initially, you can practice this asana against a wall. This will help you learn how to keep your body straight.
- For advanced practitioners – exhale and bend your left knee and move your body slightly forward to clasp your left big toe with your thumb, index finger, and middle finger of your left hand.
- Slowly pull your left arm and left leg upwards. Find your balance in this position, keeping your arms and legs straight. Breathe slightly deeper than normal for about 20 to 40 seconds.
- To release the asana, release the grip off your big toe and then bring your left leg back to the original position (above your right leg). Lower the left hand and the hip and turn your body over to your left side, balancing only on your left hand and left foot.
- Repeat all the steps on this side now and hold for another 20 to 40 seconds.
Benefits of Doing Vasisthasana
- This pose tones and strengthens the wrists, biceps, triceps, forearms, shoulders, spine, and core muscles.
- It also engages the glutes, quads, calf muscles, and hamstrings, improving the strength in the lower body.
- Vasisthasana also increases lung capacity and breath awareness, instilling a sense of calm, balance, and stability into the system.
Precautions
- Those with an injury in the neck, shoulders, wrists, elbows, spine, knees, or ankles shouldn’t attempt this asana.
- If you suffer from carpal tunnel syndrome, herniated disc, or rheumatoid arthritis, then also, please avoid this pose.