Though the full version of Vasisthasana (side plank pose) with the top leg raised perpendicular to the floor is beyond the capacity of most beginners, it entails several benefits. Read on for a complete idea.
Step 1 : Perform Adho Mukha Svanasana. Position on the outside edge of your left leg and stack your right foot over the left. Now swing your right hand on to your right hip. Turn your torso to the right and support the weight of your body on the outer left foot.
Step 2 : Make sure that your supporting hand isn’t directly below the shoulder, position your hand slightly in front of that shoulder, such that the supporting arm is angled slightly relative to the floor. Straighten your arm by firming the triceps muscle and then press the base of the index finger firmly against the floor.
Step 3 : Firm your scapulas and sacrum against the back torso. Strengthen your thighs and press the heels towards the floor. Now, align your entire body in a diagonal line from the heels to the crown.
Step 4 : If you can, stretch the top arm towards the top, parallel to the line of your shoulders. Keep your head in a neutral position or you might gaze up at the top hand.
Step 5 : Remain in this posture for 15-30 seconds. Come back to Adho Mukha Svanasana and repeat towards the right side for the same duration. Then, repeat.
Benefits of Vasisthasana
- Strengthens the arms, legs, and belly
- Strengthens and stretches the wrists
- Stretches the backs of the legs
- Improves the sense of balance
Precautions To Be Taken
- People suffering with serious wrist, elbow, or shoulder injuries should avoid this pose.
- It isn’t advisable for pregnant women since weight shifting might cause discomfort.
Watch this video to get a detailed idea about the same.
Also read: Step By Step Guide To Perform The Perfect Adho Mukha Svanasana (Downward Facing Dog Pose)