Asana tip sheet #14 – Vasisthasana (side plank pose)

Vasisthasana, named after the great enlightened sage Vasistha, is a pose that brings humility.

You can be totally rocking your practice on any given day, and then along comes vasisthasana. This pose can throw you for a loop if you aren’t getting along with your bandhas that day or your core is weak in general.

Strong body-builders types in my classes have been stumped by this pose. When done correctly, it can feel very effortless, but if the core is not engaged, your torso will sag and your hips will wriggle around like a snake. It’s not about strength of the extremities but about stabilization of the deep muscles that support the spine.

The best way to enter vasisthasana is through high-plank pose because your core will already be engaged. From there, bring the feet together at the back of the mat and roll over onto one arm, stacking the feet.

If you attempt to come into this pose by lifting the hips off the floor, it will feel very heavy and burdensome on the supporting arm. Try it!

As usual, download the pdf of this tip sheet at the bottom of this post.

asana name = vasisthasana

• vasistha = best, richest or most excellent
• asana = seat

benefits

• Strengthens core, legs, arms and shoulders.
• Strengthens wrists.
• Improves balance and concentration.
• Excellent for those with scoliosis.

contraindications

• Any injury in wrist, arm (elbow joint) or shoulder.
• Weakness or pain in the low back (take one of the modifications).

preparations and modifications

• To reduce weight on arm, bring the top leg in front of the body, bending the knee and pressing sole of the foot into mat.
• Drop the bottom knee to the floor (thigh perpendicular to mat) and point the toes toward the extended foot.
• For easier balance, bring the top foot in front of the bottom foot.
• Take it up a notch by lifting top leg either perpendicular to mat or grabbing big toe and stretching leg up.

attitude

• Balanced expansion that gives you the sense that you can soar!

Conclusion

Use this pose to both build strength and test out where you currently are in terms of core strength. The many modifications of the pose will allow you to work where you are now and build up over time.

What you can do next

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