Vashishthasana (‘side plank posture’), is a powerful arm balance posture. The name is dedicated to the wisest sage of Yoga.
Start in the adho mukha svanasana (‘downward dog’) and lengthen your arms and your legs.
Lower your hips and shift your weight forward to come into the start of push up posture. Keep your feet together and balance the body.Press your weight down through your right hand and forearm.
Roll your body to the right, balancing on the outer edge of your right foot.
Place your left foot on top of your right foot and keep your legs straight.
Extend your left arm towards the sky and look at your left hand by turning your head.
Do not let your hip drop, hold your body in a straight line. Beginners can take support of the left leg by placing the left knee on the floor. Hold for up to 30 seconds.
Exhale as you slowly return to Plank Pose, then into Downward-Facing Dog.
Repeat on the opposite side.
After both sides, rest in child posture.
(Note: It is important to ensure you are performing the pose with correct alignment.)
The posture is strengthener of your wrists, forearms, shoulders, and spine.
It works on tight hip area and opens the hips and hamstrings. It helps improve balancing ability and concentration.
It also allows strengthening of abdominals for venturing into advanced arm balance postures.