Vasisthasana- Restrictions and Benefits

Introduction

Vasisthasana, or side plank pose, is a dynamic yoga pose with several health and mental advantages. It is named after the Hindu mythological sage Vasistha, noted for his intelligence and spiritual enlightenment. Vasisthasana is a sideways extension of the conventional plank pose. This posture works and strengthens the abdominal muscles, shoulders, arms, and wrists, improving balance, focus, and stability.

What Is the Meaning Of Vasisthasana?

Vasisthasana is a combination of the Sanskrit terms Vasistha and Asana. In Hindu mythology, Vasistha is the name of a renowned sage. He was famous for his intelligence, spiritual knowledge, and profound perception. Vasistha is one of the Saptarishis (Seven Sages) and is frequently connected with meditation and spiritual teachings. The term asana denotes a physical position or pose. Thus, Vasisthasana is translated as Vasistha's posture.

What Are the Preparatory Poses for Vasisthasana?

The following yoga poses may help to warm up and prepare the body for Vaisthasana (side plank):

• Reclining Hero Pose (Supta Virasana) - A seated and reclining yoga pose provides an intense stretch to the legs, hips, and lower body. It also helps to open the chest and shoulders, which improves posture and respiration capacity. This pose can be good for people who sit for a long time since it counteracts the negative effects of prolonged sitting and assists in relieving tension in the hips and thighs.

• Half Moon Pose (Ardha Chandrasana) - Ardha Chandrasana is a standing yoga posture that combines strength, balance, and flexibility. This position incorporates balance, extension, and lateral stretching. Half Moon Pose improves leg, ankle, and core strength. This pose enhances flexibility and spinal mobility by stretching the body's hamstrings, thighs, and sides.

• Reclining Hand to Big Toe Pose (Supta Padangusthasana) - It is a yoga position where the practitioner lies down and stretches the hamstrings, hips, and calves. Reclining Hand to Big Toe Pose stretches the calf muscles and hips, simultaneously promoting relaxation and flexibility. This posture can be adjusted with a strap or cloth to accommodate various levels of flexibility.

• Plank Pose (Phalakasana) - It is a basic yoga posture that helps to strengthen the abdominal muscles, arms, shoulders, and wrists. It is frequently used in yoga sequences, as well as in fitness and strength training. Phalakasana improves stamina and metabolism by targeting all four abdominal muscles. It also works to tone the core and reduce belly fat.

• Wide-Legged Forward Bend (Prasarita Padottanasana) - Prasarita Padottanasana is a standing forward bending yoga posture that stretches the hamstrings, inner thighs, and overall back of the body. It is a grounding and soothing pose that helps to relieve tension and promote flexibility.

How to Practice Vasisthasana?

1. Start in the plank position, with both hands approximately shoulder-width apart and the wrists just beneath the level of the shoulders. The entire body should straighten from the head to the heels.

2. Transfer the weight to the right hand and the outermost part of the right foot. Place the left foot on top of the other foot. For further support, bend the bottom knee and place the left foot on the floor in front of the right foot.

3. Stabilize in this posture, and activate the abdominal muscles by bringing the navel towards the spine.

4. Inhale and stretch the left arm straight up. Meanwhile, the left shoulder should be placed over the right shoulder.

5. Depending on the practitioner's ease and balance, keep the eyes pointed ahead or towards the left hand.

6. Maintain a solid and straight alignment from the head to the heels, preventing hip sinking or rounding.

7. Hold the pose for 30 seconds to one minute, or as long as one can keep good form and alignment while allowing one to breathe smoothly.

8. Exhale and gradually lower the left hand back to the beginning position to exit the pose. Return to plank or a resting pose like Child's Pose to relieve tension.

What Are the Benefits of Practicing Vasisthasana?

• Vasisthasana strengthens the core muscles, such as the abdominals, obliques, and lower back. Regular practice can assist in boosting core strength, stability, and toning.

• Balancing on one hand and one foot creates a sense of balance and proprioception. Regularly practicing Vasisthasana can improve and maintain physical and emotional balance.

• Vasisthasana teaches the practitioner to connect and synchronize the body's movements with breath and mind. This promotes increased bodily awareness and a better knowledge of the mind-body link.

• Vasisthasana strengthens the muscles of the legs, especially the quadriceps, hamstrings, and glutes. It promotes lower-body strength and stability.

What Are the Limitations of Practicing Vasisthasana?

• Vasisthasana includes stretching the wrist, arm, and shoulder; this asana is difficult to practice if someone is suffering from wrist or shoulder pain. The practitioner should avoid overstretching in these situations.

• Vasisthasana needs to balance the body on one hand and one leg; this might be difficult for people with low blood pressure.

• It is advised to avoid performing Vasisthasana on pregnant women, children, and the elderly.

• Vasisthasana exerts strain on the girdle of the shoulder and upper body; therefore, it is not advised for people with chest or shoulder problems, as well as those suffering from rheumatoid arthritis or a herniated disc.

• Vasisthasana should be avoided when an individual has recently had surgery or an injury.

• For stability and perfect alignment, side plank pose necessitates a strong core. It can be difficult to hold the pose if the core muscles are consistently weak. Before attempting Vasisthasana, begin with modifications or preparatory exercises to progressively improve core strength.

Conclusion

Although Vasisthasana has various benefits, it may only be appropriate for some. Individuals suffering from wrist, shoulder, or hip problems or other conditions should proceed with care or seek modifications from a skilled yoga teacher. As with any yoga posture, it is recommended to practice Vasisthasana with the help of an experienced instructor to ensure perfect alignment and reduce the danger of injury.