Challenge Pose : Vasisthasana

Experience liberation and lightness in Vasisthasana

Named after the revered sage, Vasistha, advisor and teacher to King Ram, Vasisthasana is a challenging arm balance that energetically requires the engagement of all the major muscle groups in your body - arms, legs, core and spine. Sometimes referred to as Side Plank Pose, Vasisthasana may sometimes come across as intimidating to the practitioner who is approaching it for the first time, but to me, this asana represents the openness, willingness, humility and patience in a yoga practice, before all the elements of the asana align and fall into place.

Here are the prep poses that I frequently use in my classes, to help practitioners understand the energetic alignment and muscular engagement needed for this arm balance.

Step 1

Step 1 : Stick your "buttasana" to a wall

Go to the wall, from Downward Facing Dog, shift forward into High Plank with your feet together. Align your right palm slightly forward to your shoulder, turn to your left and lean lightly against the wall. Your inner thighs are hugging in towards one another, your feet flexed and stacked, and you're balancing on the outer edge of your bottom foot. Push the ground away with your right arm, so that the arm feels like it's plugged back into the socket without putting too much pressure on your wrist or elbow. Lift your hips, tailbone in neutral position, and engage your core muscles. Stay here for 9 breaths and switch sides.

Step 2

Step 2 : Push with your feet

Repeat Step 1, but this time, your flexed and stacked feet are pushing against the wall. Here, you'll begin to experience the balance required in Vasisthasana, as well as the legwork involved. Hold for equal breaths on both sides.

Step 3

Step 3 : Some tiptoe action

It's now time to move you away from the wall. Come into Vasisthasana (as outlined in Step 1), and place your top leg to the floor, coming up onto your tippy toes. Raise your top arm (it helps to feel like you're stretching up so high as if to change a light bulb!), and energetically feel the lift from the hips and core center. 

Step 4

Vasisthasana

When the asana begins to evolve into some resemblance of lightness and effortless balance, it's then time to stack your legs. As your legs stack, actively flex and push through to the feet (like in Step 2) and lift through the hips and top arm while keeping your core engaged. Shoulders and hips are stacked, and your body is approximately 45 degrees from the floor. Imagine there's a direct, uninterrupted line of energy from the crown of your head all the way to your heels.

When you experience stillness, quiet strength, inner softness, relaxed power and stability in Vasisthasana, you can then add some playful variations to the expression of this asana (as shown in the top picture).

Have a fun and safe practice.
Namaste.