Vasisthasana: Side Plank Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Vasisthasana (vah-sish-TAHS-anna) comes in many variations. At its core, side plank is a challenging arm balance that requires core and shoulder strength.
Philosophy + Origin
The word “vasistha” appears in the yogic tradition as the name of several sages. This pose honors all the vasistha sages, including an array of rishis and prajapatis (lords of creation). In one story of Vasistha, he was the proud owner of a famous wish-granting cow named Nandini that helped Vashistha acquire vast wealth. While the Sanskrit translation of this pose is “Sage Vasistha’s pose,” the common translation is “side plank.”
ADJUSTMENTS/MODIFICATIONS:
- Wrist relief: To take your wrists out of the equation, practice with your forearm on the ground rather than your palm.
- Wall: Place your feet firmly against a wall as you lift up into side plank for a more grounded, stable variation.
- Neck relief: Look down or straight forward to find a comfortable variation for your neck.
- Balance-aid: Option to take your bottom knee to the ground for additional support. Another option is to keep the bottom leg extended and take the top foot to the ground in front of you.
- Balance challenge: Lift your hips as high as you can, then float your top leg up.
STEP-BY-STEP:
- Begin in high plank with hands slightly in front of your shoulders. Drop your heels to the right and shift your weight to your right hand.
- Slowly reach your left hand up to the ceiling, opening your chest and hips to the left side of your mat. Option to keep your feet staggered, stack the left foot on top of the right, or place your left foot in front of your right (see photo).
- Press down into the base knuckles of your grounded hand and hug your shoulder blades toward each other and down toward your hips.
- Squeeze the inseam of both legs toward each other and imagine they can roll back behind you (internal rotation).
- Reach the crown of your head away from your heels.
- Hold for 3-5 breaths, then release and repeat on the other side.
PREPARATORY POSES:
- Downward facing dog | Adho mukha svanasana
- Plank pose | Phalakasana
SEQUENTIAL POSES:
- Triangle pose | Utthita trikonasana
- Half moon pose | Ardha chandrasana
COUNTER POSES:
- Childs pose | Balasana
- Gate pose
- Head to knee pose | Janu sirsasana
SANSKRIT:
- Vasistha = most excellent, best
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens arms, wrists, core, and legs.
- Improves physical balance.
ENERGETIC BENEFITS:
- Improves mental and emotional balance.
- Boosts confidence.
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About the Author
Urdhva Mukha Svanasana: Upward Facing Dog Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Urdhva mukha svanasana (OORD-vah MOO-kah shvon-AHS-anna) is a challenging backbend commonly seen as part of the transition series in vinyasa yoga.
Philosophy + Origin
The Mahabharata tells a story about a loyal dog who accompanies Yudhishthira, one of the five Pandava brothers, to the gates of heaven. Lord Indra greets the pair at the gates, but tells Yudhishthira that the dog is not allowed into heaven. Upon hearing this, the brother argues for the sake of the dog, telling Lord Indra of its devotion and loyalty. Yudhishthira says that because the dog has been so loyal to him, he will return that loyalty. At this moment, the dog is revealed to be Dharma, and Yudhisthira and his loyal companion are welcomed joyously into heaven. When practicing upward facing dog, remind yourself of the loyalty and dedication you have to your practice and showing up each day in your life. Persistence is always rewarded.
