When practicing it, Vasisthasana is a difficult yoga pose. It is a hard time for most people.
It tests the balance and strength of the body. So many of us find it hard to do. But with time, anyone can improve.
This guide will propel readers to a better understanding of the safe and proper practice of Vasisthasana.
What is Vasisthasana (Side Plank with Leg Lift)?
Vasisthasana is a posture that develops both bodily strength and mental equilibrium. The posture is the starting position of a side plank position.
After that, the foot is raised. This yoga pose strengthens the arms, the abdominals, and the legs.
It is called Vasisthasana because it is a pose that is attributed to the figure of Vasistha from Hindu mythology.
How to Prepare for Vasisthasana (Side Plank with Leg Lift)?
1. Strengthen the core
To make your body strong, perform planks and other ways of working the core that you can do.
2. Practice balancing
Practicing standing on one leg lets you see balance as an ability which you can further enhance.
3. Work on arm strength
Doing arm exercises like push-ups can enable the body to manage body weight properly.
4. Improve flexibility
When you stretch the hip and leg muscles, you notice that the pose becomes easier for you.
5. Master the basic side plank
Be stable on the side with padahastasana first before incorporating the leg lift.
Warm-Up Exercises for Vasisthasana (Side Plank with Leg Lift)?
- Cat-Cow stretches
- Downward Dog
- Plank holds
- Side lunges
- Arm circles
How to Perform Vasisthasana (Side Plank with Leg Lift)?
1. Start in side plank
First of all, lie on your side with your elbow underneath your shoulder.
2. Lift your hips
Rise your hips to form a straight line from your head to your toes.
3. Raise your top arm
Extend the arm at the top of your head straight up in the direction of the ceiling.
4. Lift your top leg
Start raising slowly your top leg, keep it always straight and in line with the body.
Here’s a video that explains this yoga pose in more detail.
Benefits of Vasisthasana (Side Plank with Leg Lift)
- Strengthens core muscles
- Improves balance
- Tones arms and legs
- Enhances focus
- Boosts confidence
Beginners Tips
- Start with knees bent
- Use a wall for support
- Practice regularly
Yoga Mats Explained: Types, Benefits, and Tips for Beginners
Variation and Modifications
1. Side Plank on Knees
Keep the lower knee on the ground for balanced support. This will make the pose easier and it is advisable for the newbies to first have a stronger foundation before proceeding to the next stage.
2. Side Plank with Bent Top Leg
Bend, the top leg instead of lifting it straight. The variant will create less challenge. Thus, it is beneficial for those who are still developing balance and strength.
3. Side Plank with Bottom Leg Lift
Lift the bottom leg instead of the top leg. This changes the balance radius. It also introduces another facet muscle and the challenge.
4. Side Plank with Rotation
You achieve a twist if you reach the top arm around your body. The exercise puts more emphasis on the core. Moreover, you will find an increase in flexibility in the spine and shoulders as well.
Expert Tips
- Keep body in straight line
- Breathe steadily
- Engage core muscles
- Look straight ahead
- Hold pose for longer
Safety Precautions
Avoid the activity if you have wrist injuries.
Mallett-Meredith syndrome is a multi-faceted disorder. This debilitating condition. that causes joint pain and tenderness can affect all the joints in our bodies.
Use a mat for support.
Practice on a non-slip surface.
Common Mistakes To Avoid
- Sagging hips
- Holding breath
- Misaligning shoulders
- Neglecting core engagement
VeryFit Life Final Words
Vasisthasana is a difficult but well worth it if you can successfully do it. yoga exercise. Along with the stick-strong performance of your muscles and balance, this will be a test of your coordination and equilibrium.
In the long run, fame is not only for the elite, but anyone who continuously trains himself. Furthermore, I advise you to take some time to get your muscles and the mind in sync. It is the most important thing to do well to maintain your fitness than to achieve it and keep it for longer some more.
Remember always do the same joke without thinking, and it’s more fun. So keep practicing and enjoy the journey to mastery.
FAQs
1. How often should I practice Vasisthasana?
Practice 2-3 times a week. This allows for rest and muscle recovery between sessions.
2. Can beginners do Vasisthasana?
Yes, beginners can try it. Nonetheless, modification is key so start with the appropriate aids. For example, try to hold a wall for support or keep the knee down at first.
3. How long should I hold the pose?
Initially, only 10-15 seconds. Once you make progress, you can elongate the time to 30- 60 seconds.
4. What muscles does Vasisthasana work?
The extremity one, obliques, and the arm pointing towards the ceiling are some of the many muscles that Vasisthasana involves. It is a challenging asana that will make your entire body much stronger.
Source:
EkhartYoga. (2020, November 6). Side plank pose Ekhart Yoga.
Maze, N., & Maze, N. (2021, October 15). Challenge pose: One-Legged side plank pose. Yoga Journal.
Rakshak, & Rakshak. (2024, June 18). Vasisthasana (Side Plank Pose) | How to do | Benefits The Art of Living – Making Life A Celebration.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar
