Translation: Vasitha - Most excellent, and is the name of a sage in the yoga tradition.
Asana - Pose.
English name: Side Plank Pose
How to get in Vasisthasana:
- Start in tadasana, bend forward, walking legs back as if you were performing downward facing dog.
- Turn body sideways (roll left hip up with pelvis perpendicular to the floor)
- Position left leg so it lies on top of right leg
- Rest the left palm on left hip
- Weight should be on the outer side of the right foot and by the right arm
- After a few breaths, grasp toe of left foot with left hand.
- Extend the raised leg and arm making sure head and neck stay aligned with the rest of your body
How to get out of Vasisthasana:
- After a few breaths, exhale letting go of the top arm and foot.
- Revolve by putting both legs and hands on the floor
- Rest in Balasana (child's pose) for a few breaths
- Repeat on the other side
Benefits of Vasisthasana:
- strenghtens arms, wrists, abdominals and leg muscles
- backs of legs are stretched
- balance is improved
- Whole body is toned
- Helps prepare for advanced arm balances
- stamina is enhanced
- builds focus and concentration
How I feel in Vasisthasana:
I sometimes feel off balanced when doing this asana, especially when i hold my leg up, but i do feel focused most of the time because i have to concentrate on being able to balance.
I sometimes feel tired as well because my wrists start to hurt if i am holding the position for a certain amount of time, and because of this, i realize i need to work on building my arm muscles and strengthen my wrists.
http://www.yogajournal.com/poses/783
http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=347§ion=9&cat=0
