VISHWAMITRASANA

Description

VISHWAMITRASANA Asana group: standing poses, hip-opening Translation of the name from Sanskrit: • Vishwamitra — one of the Indian sages, an opponent of Vasishta. 1. Setup Starting position: Tadasana. On an exhale bend forward as fully as possible and place the palms on the floor by the feet. Try to keep the legs straight, but if that does not work, you may bend them until the palms reach the floor. Draw the left leg back as far as possible and bend the right leg at the knee. Stretch the spine forward. Bring the right hand under the right knee from the inner side of the leg. Place the hand on the outer side of the right foot and press the elbow into the thigh by the right knee. Focus on balancing on the right arm and the left leg. Lift the toes of the right foot and grasp the foot from the outside with the left hand. On an exhale raise the right leg with the left hand, open the chest and look up. This is the main position of the pose — breathe evenly and hold for several breath cycles. Turn the torso to the floor, lower the right leg to the floor, inhale, transfer the support to the arms, and on an exhale step the right leg back. Bring the left leg to the line of the arms on the outer side of the left hand. Bring the left hand under the left knee in the same way, press the elbow into the thigh by the left knee and perform the pose on the other side. This is the main position of the pose, but now supported on the left arm — breathe evenly and hold for several breath cycles. Turn the torso to the floor, lower the left leg to the floor, inhale. Transfer the support to the arms and bring the right leg to the left. Bend forward toward the legs, stretch the back of the legs and release the tension from the lower back. 2. Simplified and advanced variations Simplified variations: • rest on the supporting knee. 3. Safety Contraindications Wrist injuries. Injuries of the hamstring muscles. Injuries of the sacrum.

Effects

• balance
• flexibility