Vasisthasana (Side Plank Pose): Basics, Steps, Benefits & More

Utthita Vasisthasana (sometimes called Vasisthasana) is also known as Side Plank Pose. Vasisthasana, taught by BKS Iyengar, is a standing balance and arm balance pose in modern yoga, which is beyond the ability of most beginners. From children to adults and from men to women, Vasisthasana will help improve the sense of physical and mental balance.

Plank Pose Basics

Sanskrit Pronunciation	Vasisthasana ( vah-she-STAH-suh-nuh)
Meaning	”vasistha” refers to “wealthy” and “asana” means “pose”
Pose Type	Arm balance
Pose Level	Intermediate -level posture
Style of yoga	Iyengar yoga
Other Names	Vasisthasana / Vashisthasana / Parsva Phalakasana / The Sage Vasistha’s Pose / Side Plank
Stretches	The leg
Strengthening	The arms, shoulders, and core muscles
Duration	30 second to 3 minutes

Meaning

Vasisthasana yoga pose name comes from the Sanskrit, here the name Vasistha has several different yoga sages, including Saptarishis in the yoga tradition. According to the traditional- Vasistha was a saint who was one of the seven seers (rishis) and also an author of a number of Vedic hymns. Vasistha had a cow which name was Kamadhenu. Divine Kamadhenu (cow) granted whatever Vasistha wished. hence, he becomes inconceivably wealthy. therefore the Sanskrit word ” Vasistha ” means most “wealthy”, best, richest, and Asana means Yoga Posture.

It is often known by its English name, side-plank pose, as the yogi performs the plank on one side of the body.

It is known to activate the heart chakra – it opens the chest, and the solar plexus or navel chakra – it creates confidence. Fortunately, Vasisthasana is a full-body pose and also helps build strength and stability quickly.

Practice Guide For Side Plank Pose

The practice guide to perform Side Plank Pose serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Poses

• Adho Mukha Svanasana
• Ardha Chandrasana
• Plank Pose
• Prasarita Padottanasana
• Supta Virasana

Steps to do Vasisthasana – Side Plank Pose

• To do this asana, first of all, come in the posture of Dandasana on an asana.
• After this, shift your weight on the right side and press firmly your right arms as you roll onto the outside of your right foot. It should appear that your left arm and leg are swinging in the air.
• Move the left leg and place it on the right leg. Press your heels towards the floor. (Your legs should be straight in this position.)
• Your shoulders, hips, and ankles should be perpendicular to each other.
• Slowly move your left hand to the hip.
• Keep in mind that your right hand should be in line with your shoulder, and not below your shoulder.
• Remember that your hands should press the ground and your hands should be in a straight line.
• After this, while breathing in, raise your right hand up. It seems that your hand is standing straight on the ground.
• Now bend your neck towards your raised hand and look at the fingers of your hands while breathing in and out.
• Then while exhaling, bring your hand down.
• Now come back to Dandasana, this one cycle is completed.
• Repeat the same process with the other hand.

Vasisthasana Beginner’s Tip

If you are a beginner and just starting out with yoga practice, it can be difficult to balance yourself when you are in this asana. For this, you should keep your knees on the floor while doing Vashishthasana yoga, which gives strength to your hands, and then you can lift the weight of your body. Apart from this, if the beginner also has difficulty in keeping one foot on the other, then he should keep the feet slightly apart, such that the edge of the right foot should be outside and the edge of the left foot should be on the inside.

Also see:- Yoga for beginners for daily 20 minutes

Side Plank Pose – Vasisthasana Benefits

• Regular practice of Vasisthasana maintains balance in your body. Due to this, there is an equal stretch in your spine from both sides. This stretch helps to achieve stability and focus as well as bring balance to both parts of the mind.

• This yoga plays a great role in strengthening the gluteus maximus, hamstrings, quadriceps, and calves. This improves the toning, strength, and flexibility of the lower body.

• This yoga plays a great role in strengthening the gluteus maximus, hamstrings, quadriceps, and calves. This improves the toning, strength, and flexibility of the lower body.

• Vasisthasana yoga balances the speed of breathing by increasing the efficiency of the lungs.

• Wrists are an essential part of all arm-balance poses, so Vashishthasana yoga is a great pose to work on, building strength and flexibility.

• By doing Vashishthasana yoga, there is pressure on your abdominal muscles. Which strengthens your core and abs.

• Vasisthasana helps in increasing the energy in the body, providing a good feeling, and also improves concentration.

Precautions

• People who have glaucoma suspect should avoid this posture.
• If you suffering from Carpal tunnel syndrome must be avoided practicing this asana.
• High blood pressure patients cannot practice this asana. If you have any kind of elbow, wrist, or shoulder injury, you must avoid this pose.
• Pregnant women should also not practice Vasisthasana.

Conclusion

Vasisthasana yoga is completely a balance posture on the hands. This yoga pose targets your triceps and wrists. The practice of this asana calms our minds and can prove to be very beneficial for physical and mental balance.