VASISTHASANA

Description

VASISTHASANA Asana group: standing poses, side plank Translation of the name from Sanskrit: • Vasistha — one of the seven Indian sages. 1. Setup Starting position: from Adho Mukha Svanasana (Downward-Facing Dog) or from the high plank. Bring the feet together, shift onto the right arm. Place the right palm on the mat, shoulders above the wrist. With the right foot press into the mat, lift the hips up. Turn the body sideways so that the right arm is perpendicular to the mat. Place the left foot onto the right foot, feet together, or place the left toes on the mat in front of the right leg (easy version). The left arm points upward, gaze above the right hand. Stack the hips, do not let them drop. Pull the navel in, keep the body on one line — from the crown of the head to the heels. Do not squeeze the neck. 2. Simplified and advanced variations Simplified variations: • if it is difficult to hold on a straight arm — hold on the forearm: the elbow under the shoulder, rest on the forearm; • place the left foot in front of the right leg on the mat. Advanced variations: • take the top leg as high as possible upward or bend the top foot over the right (front) foot; • with the top hand take the toe of the top foot. 3. Injury prevention The wrist of the supporting arm should be kept strictly under the shoulder, the arm straight. Do not allow the lower hip to sag. If there is discomfort in the wrists, do the simplified version on the forearm.

Effects

• strength
• flexibility
• balance
• boost_energy