Vasishtasana (Side Plank Pose)
What is Vasishtasana?
The reclining stance known as Vasishtasana is good for strengthening the arms, legs, and abdomen. The word is derived from the Sanskrit words asana, which means “pose,” and vasistha, which means “wealthy.” A writer of Vedic hymns and one of the seven rishis are among the many unique yoga sages who go by the name Vasishtha.
Typically, one enters Vasishthsana from a plank position with their arms straight. The yogi then rotates the body such that it faces directly ahead and raises one arm toward the sky. The body should be angled like a cross in this position. In English, Vasishtasana is even taught as the side plank position.
Ram became one of the most important and well-liked monarchs in Indian history. He even makes an appearance as the main character in the Ramayana, an epic from India. It is said that Vasistha’s teachings are true to Ram’s remarkable achievements and life success.
The pose itself demonstrates Vasishtasana’s symbolic meaning. The stance necessitates precise balance on one hand and focuses on the essentials. Although clouded fiction frequently starts out that way, maintaining the posture requires a clear concentration. Only a portion of the complete truth is seen while the body is oriented in a single direction.
To view another perspective, one must bend to complete the asana on the opposite side.
Which muscles are used in Vasishtasana?
- Internal Oblique
- External Oblique
- Transverse Abdominis
- Rectus Abdominis
- Deltoids
- Triceps
- Quadriceps
- Hamstrings
- Glutes
- Erector Spinae
What are the Health Benefits of Vasishtasana?
The practice of the side plank stance may help you gain several health benefits, some of which are described here.
- Benefits for the muscular system
The literature supports the use of Vasisthasana to improve core muscle strength.
Furthermore, the activity of abdominal muscles may aid digestion. As a result, yoga poses like Vasisthasana may have a good effect on the muscular system.
Regardless, the side plank stance should not be considered a substitute for proper treatment. Please visit a physician for the proper treatment of any musculoskeletal ailments. Furthermore, it is recommended that you practice this pose under the supervision of a certified trainer.
- Benefit for scoliosis
Scoliosis is the abnormal curving of the spine. The findings of this study revealed that six to eight months of practice with the side plank pose or asana improved spinal curves. This impact may be linked to muscle strengthening.
Thus, while postures like the side plank pose may improve scoliosis, they should not be considered an alternative to conventional therapy. Please visit your doctor for the proper treatment of scoliosis. Furthermore, it is advised to practice this position under the supervision of a certified trainer.
- Benefit for depression
The practice of yoga may help one achieve mental and physical serenity. According to literature evaluations, yoga positions can help manage depression and have a good impact on one’s life.
Practicing positions like Vasisthasana for six weeks had a beneficial effect on depression. For the proper treatment of depression, it is advised to see a doctor rather than relying solely on this pose.
A trained coach should also be consulted when practicing this pose.
- Benefits of cardiovascular endurance
The performance of your heart during low to medium-intensity activities is known as cardiovascular endurance. Yoga poses such as side plank pose improved heart rate and cardiovascular endurance after twelve weeks of practice.
As a result, whilst this pose may improve cardiovascular endurance, it shouldn’t be used as a substitute for fashionable therapy.
Therefore, please do not rely solely on this asana and seek medical advice for appropriate treatment. This position should also be practiced under the guidance of a certified trainer.
- Benefit for obesity
Excess body fat and a body mass index (BMI) of more than thirty kilograms per square meter are indicators of obesity. Studies of the literature support the idea that yoga helps reduce body fat, which in turn helps to lower obesity.
This suggested that side plank yoga could help with weight management. For proper heavyweight management, it is recommended to speak with a doctor rather than relying just on this position.
It is also advised to perform this position under the guidance of a certified trainer.
Other Benefits of Vasishtasana:
Asanas that can relieve exhaustion include Vasisthasana.
The benefits of Vasisthasana that have been observed are either based on a literature search or are conducted in a small population. Consequently, these advantages should not be extrapolated; research focusing on broader populations needs to confirm these assertions more reliably.
Yoga is still not an alternative therapy, even though it may help with body and mental expansion. As a result, yoga cannot be used exclusively to treat any illness. Rather, please speak with a trained medical professional who can fully assess your condition and provide appropriate advice. To prevent any, it is also crucial to learn and practice yoga under the guidance of a qualified yoga instructor.
How to Do Vasishtasana? (A Step-by-step)
The following simple, step-by-step instructions will help you perform Vasishtasana yoga correctly:
- Place your palms on the mat, keep your legs back, and stand erect in tadasana.
- Lift your left hand and position it slightly forward of your left shoulder to visualize the plank pose.
- Now move your body to your left and press your left palm on the floor.
- To create this action, your right foot should be stacked on top of your left foot while the outside edge of your left foot touches the mat.
- Relax on your right hip while keeping your right hand in the air.
- You must now use your left foot and left hand to balance your body.
- Exhale, lengthen your right leg, and rotate your upper body to your right big toe.
- Using your right hand’s thumb, index finger, and middle finger, grasp the right big toe.
- Raise your right leg, straighten your right arm, turn your head to the left, and gaze up at the ceiling.
- This is the yoga pose known as Vasishtasana, and it requires you to hold it for twenty to thirty seconds while taking deep breaths.
- You must first release your great toe, place your right foot on your left, and place your right hand on your hips in order to exit the Vasishtasana pose.
- Exhale, then flex your entire body to the center.
Simply switching up your hands and legs will allow you to recreate the Vasishthasana series stance on the opposite side.
Vasishtasana Pose Video:
What are the Modifications & Props of Vasishtasana?
The side plank stance is the most beneficial since you may use the support that follows and adjust the pose to suit your body’s comfort level:
- Yoga Strap:
It may be a bit difficult for beginners to touch their toes when performing this pose because their bodies are not flexible enough. This step is readily created by wrapping a yoga strap around the extended leg’s big toe. Instead of contacting the toe, you can keep this yoga strap in place after binding it. You can stretch your arm to your comfort level in addition to using it to support your leg stretches.
- Chair:
If you want to change up your side plank stance, you can also use a chair as support. You must use a chair to support your side body throughout this transition so that you can believe in the Vasisthasana stance. Compared to the daily Vasisthasana stance, this variation is simpler and requires less effort.
What are the Variations of Vasishtasana?
You can use the following list of side plank yoga position variations in your at-home workouts:
- The side plank pose Crunch:
After assuming the previously described side plank yoga stance, you must elevate your right leg and turn your knee to complete this variation. Raise your right knee and right elbow. When performing the side plank stance Crunch, keep your forearms raised upward.
- The side plank pose Twist:
Once you are in the stacking pose, you must place your right foot on the floor and bend your right knee to perform this interpretation. Keep your right foot next to your left thigh and your left leg straight when crossing your legs. Next, lift your right arm and turn to face this extended arm.
- The side plank poses Variation Tree Leg:
Once you are in the stacked stance, you must slide your right foot over the left thigh to complete this deviation. Next, extend your right arm and turn to face this extended arm.
What are the Contraindications of Vasishtasana?
- Injury and Surgery: The side plank pose must not be performed by investigators who have had surgery or injuries to their shoulders, elbows, wrists, hips, knees, or ankles. Researchers should also refrain from injuring the arms, legs, or back muscles as these are contraindications. After undergoing abdominal surgery, students should avoid the practice of Vasisthasana Pose, support the trainer, and take measures.
- Weak of Body-Breath Connections: There are several subtle body-breath attention components in this side plank pose that teachers need to provide for their students. To get the most out of this lovely arm balance pose, you need to have control over your body, pay attention to your breathing, have core and hip stability, and know how to switch from abdominal to chest breathing when you drive into and out of the pose. Preventing harm is one of the main reasons for this. Researchers must avoid the pose if a teacher believes the researcher lacks the necessary strength or is unable to develop this body-breath connection.
- Physical Strength and Weak Body: Researchers should limit this position until it heals completely since it exerts stress on the upper body and shoulder girdle. Additional contraindications include issues with the shoulders, rib cage, and chest, as well as having a herniated disc. Side plank pose should be avoided if you have a migraine, high blood pressure, vertigo, dizziness, metaphalangeal arthritis, carpal tunnel syndrome (compression of the middle nerve), tendinitis, bursitis, etc. Students who are still developing their body awareness and balance skills are advised to use wall support, particularly for their ankles, during practice.
- Others: Seniors should not strike this position. This pose should only be performed by healthy pregnant women in their first trimester.
Conclusion
The Sanskrit words “vasistha,” which means affluent, and “asana,” which means yoga or posture, are the origins of the side plank stance. Because of this, the Side Plank Posture is thought to be a stance that can improve your physical and mental well-being.
Depression, scoliosis, the muscular system, obesity, and cardiovascular endurance can all be improved with this stance. Furthermore, this stance may help with improving body posture, reducing fatigue, and improving cognitive function.
FAQ:
What is the origin of Vasisthasana?
The Side Plank Pose, also known as Vasisthasana, is named for the renowned Indian sage Vasistha. The narrative begins with King Ram, who was a representation of Vishnu, one of the three main Hindu deities responsible for the universe’s creation and demise. It is maintained by Vishnu.
What are the benefits of Vasisthasana?
The advantages of the side plank position (Vasisthasana) are as follows: lengthens, strengthens, and stretches: The arms, shoulders, chest, abdomen, back of the legs, calves, and ankles are all stretched in this position. Particularly for the obliques, it is a very stretching and strengthening position. significant stretching and strengthening pose, especially for the obliques.
How does Vasisthasana step by step?
Place the left foot over the right, raise the left arm, look at the outstretched arm, and then align the hips with the face and shoulders. Breathe, extend your arm, draw your abdomen, and hold the Side Plank Pose for about four breaths to engage your core and abdominal muscles.
What muscles does Vasisthasana work?
The arms, shoulders, core, spine, legs, and glutes are all strengthened by the side plank, also known as Vasisthasana. It even creates a beautiful chest openness. Parsvakonasana, also known as the Side Angle posture, is comparable to our previous peak pose. This position draws attention to the core’s ability to cover all 360 degrees.
References:
- Cpt, A. A. (2024, June 7). Side Plank: Proper Form, Variations, and Common Mistakes. Verywell Fit. https://www.verywellfit.com/how-to-safely-progress-your-side-plank-exercise-4016853
- JanviMangukiya, J. (2024d, October 12). Vasishtasana (Side Plank Pose) – Benefits, How to do? – Variations. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/vasishtasana-side-plank-pose/
- Yogapedia. (2023, November 26). Side Plank Pose. Yogapedia. https://www.yogapedia.com/yoga-poses/side-plank-pose/11/11013
- Danielle, J. (2019, July 31). Vasishtasana “Side Plank Pose” by Jessi Danielle. YogaPaws. https://www.yogapaws.com/blogs/yoga-pose-library/vasishtasana-side-plank-pose