Asanas · Practice

Vasisthasana

Vasisthasana (or Side Plank) is a powerful and challenging arm balance that requires strength, flexibility, and balance.

Overflowing with benefits, this posture strengthens the wrists, arms, shoulders, core, and legs while simultaneously stretching the hips, groins, and hamstrings. A quintessential yoga pose of both strength and flexibility, Vasisthasana also requires balance, concentration, and grace to practice with ease. As with all yoga poses, a keen attention to the breath creates stamina in this difficult asana.

Prep Poses

Due to the fact that Vasisthasana is no easy feat, it is wise to practice preparatory poses to work toward the full expression of the posture.

The following six postures are all excellent prep poses for Vasisthasana:

Table Top
Finding proper alignment and engagement within the hands is essential to be able to practice Vasisthasana. Table Top is the perfect place to practice this engagement without too much weight bearing. Practicing spreading the fingers wide and evenly spacing them apart and “clawing” at the mat with the fingertips creates a strong and stable foundation for Side Plank.
Plank Pose (Adho Mukha Dandasana)
Challenging the arms, legs, and core and creating full body strength, Plank Pose is a great prep for the challenge of taking this same posture onto one arm in Side Plank.
Dolphin Pose (Ardha Pincha Mayurasana)
Building strength and stability within the shoulder girdle is essential to maintain integrity within the shoulder joints in Side Plank. Dolphin Pose is a great way to build strength and engagement in these very mobile joints.
Boat Pose (Paripurna Navasana)
Specifically targeting the muscles of the core, this posture will help to build strength and stamina to be able to support the weight of the body with the strength of the core. Adding twists within Boat Pose will work to awaken and strengthen the obliques—key muscles of the core utilized in Vasisthasana.
Standing Forward Bend (Uttanasana)
As full Vasisthasana requires lots of hamstring flexibility, folding forward to release the back body will help to create the necessary space in the legs to practice the full expression of Side Plank.
Extended Hand-to-Big Toe Pose (Utthita Hasta Padangustasana)
As this posture is essentially the same shape as full Vasisthasana, it is an excellent prep to warm up the hips, groins, and hamstrings and to prepare the body for balance.

Modifications of Vasisthasana

Because full Side Plank is such a challenging posture, it can be modified and adapted in many ways to suit just about any practice level of yogis. The following are just a few on the modifications and variations of this pose that you can practice—to build strength, modify for injuries, or just practice in their own right:

Knee-Down Side Plank

  • Start in a Table Top position with your shoulders stacked directly over your wrists and your hips directly over your knees. Spread your fingers and evenly space them apart.
  • Lift your left leg off the floor and draw it to the height of your hip. Open your hip joint to stack your left hip over your right hip (so that your left toes are pointing to the left side of your mat).
  • Release the big toe side of your left foot to the floor behind your right foot and press it firmly into the mat. Equally press your right knee and your right hand into the floor and lift your hips up away from it.
  • Rise to your left fingertips, becoming light in that hand. When you feel ready, lift your left hand off the floor as your roll your chest toward the left side of your mat and reach your left arm to the sky.
  • Repeat all the same steps on the opposite side.

Knee-Down, Leg-Up Side Plank

  • Follow all the same steps above for Knee-Down Side Plank and tuck the toes of your right foot underneath to create a stable base.
  • Then lift your left leg up off the floor, drawing it to the height of your hip. Send energy back through that leg as you press the floor away from you.
  • Repeat on the opposite side.

“Kickstand” Side Plank

  • Start in Plank Pose with your shoulders aligned directly over your wrists and your fingers spread wide and evenly apart from each other.
  • Step your left foot forward about halfway up between your hands and your feet (roughly around your belly button) and rise to the ball of that foot.
  • Shift your weight into your right hand and roll to the pinky side of your right foot, firmly pressing both into the floor.
  • Lift your left hand off the floor and reach it skyward, in line with your right arm. Roll your chest open toward the left and lift your hips high away from the floor.
  • Repeat all the same steps on the opposite side.
Staggered Legs Side Plank

  • Start in Plank Pose with your shoulders aligned over your wrists and your feet hip-distance apart.
  • Shift your weight into your right hand and roll to the pinky side of your right foot and the big toe side of your left foot, firmly pressing all into the floor.
  • Engage your core and lift your hips up away from the floor as you lift your left hand off the mat and reach it toward the sky, aligning it over your right.
  • Repeat all the same steps on the opposite side.
Legs Together Side Plank

  • Start in Plank Pose with your shoulders stacked over your wrists and your hands actively engaged with fingers spread wide. Have your feet touching at the back of your mat.
  • Shift your weight into your right hand and roll to the pinky side of your right foot, stacking your left foot directly on top of it.
  • Press the floor away from you, lift your hips up away from the mat, and become light in your left hand so that you can lift it off the mat and align it over your right arm, reaching it skyward.
  • Repeat all the same steps on the opposite side.
Forearm Side Plank

  • Start in Forearm Plank with your elbows aligned over your shoulders and then follow all the steps above for any of the modifications of Side Plank except keep your forearm pressing down into the floor (rather than you hand).
  • Repeat on the opposite side.

How to Practice Full Vasisthasana

Make sure to fully warm up before attempting to practice the full expression of this pose. When you’re ready, follow these steps, being sure to pay attention to all the subtle movements of the body and small details of alignment:

  • Start in Plank Pose with your shoulders aligned over your wrists and your feet together. Spread your fingers wide and evenly space them apart. Bring your feet to touch.
  • Shift your weight into your right hand and become light in your left hand. Roll to the pinky side of your right foot and stack your left foot directly on top of it.
  • Lift your left hand off the floor and draw it to your hip. Firmly press the floor away from you with your right hand and foot and lift your hips up away from the floor. Roll your torso open toward the left side of your mat.
  • Lift your left foot off of your right and bend your knee deeply as you draw it toward your chest.
  • Take hold of your left big toe with a yogi’s toe lock with your left hand (looping your first and middle fingers and thumb around the toe).
  • Externally rotate your left hip so that your toes point up toward the sky and then begin to kick your foot up, straightening your leg as much as possible.
  • Maintain your foundation pressing the floor away from you and send energy up through your left leg. Draw your left shoulder in toward its socket.
  • Hold for five deep breaths before switching to the opposite side.

Vasisthasana is a challenging (but super fun!) asana that is an excellent addition to any yogi’s arsenal. With so many strengthening and stretching benefits, and the ability to help improve balance, concentration, and focus, Side Plank is the perfect pose to find balance between effort and ease and strength and surrender. It is the epitome of yoga.



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