Vasisthasana

Western Physiology

Vasisthasana has a therapeutic effect on physical health.

• Vasisthasana stretches and strengthens the muscles:
  • It helps in strengthening and stretching the wrists.
  • It helps in strengthening the arms, legs and belly (Lau et al., 2015).
  • It also trains the hamstrings and glutes (Rathore et al., 2017).

• Other therapeutic effects of Vasisthasana include but are not limited to:
  • It helps tone the lumbar and coccyx regions of the spinal column.
  • It improves the sense of balance (Lau et al., 2015).

Yogic Physiology

If you are Vata-dominant, side plank can be helpful in grounding your energy. All static, balancing postures tend to be Vata-balancing due to the grounding energy.

If you are Pitta-dominant, side plank can help to cool and soothe your body. It is important not to overdo it in this pose, however, as Pitta types tend to overheat easily.

If you are Kapha-dominant, side plank can help to reduce congestion and remove excess toxins from the body. This pose can also help to tone and work the muscles, which is beneficial for Kapha types who may wish to reduce swelling or weight.

Marma points of the heart and lymph will be engaged here: tala-hridaya in hand for the heart and lohitaksha under the armpit for lymphatic flow.

Chinese Medicine

There are a number of meridians, or energy channels, that run along the arms and legs. In yoga poses, these meridians can be activated to help improve energy flow and overall health. In this pose, many meridians are activated on the arms and legs.

The meridians of the arms include the following:

• The large intestine meridian runs along the inside of the arm from the wrist to the shoulder.
• The small intestine meridian runs along the outside of the arm from the wrist to the elbow.
• The pericardium meridian runs along the inside of the arm from the elbow to the armpit.
• The triple warmer meridian runs along the outside of the arm from the elbow to the armpit.

The meridians of the legs include the following:

• The gallbladder meridian runs along the outside of the leg from the hip to the knee.
• The liver meridian runs along the inside of the leg from the hip to the knee.
• The kidney meridian runs along the inside of the leg from the knee to the ankle.
• The spleen meridian runs along the outside of the leg from the knee to the ankle.
• The stomach meridian runs along the outside of the leg from the ankle to the foot.

Meridians are associated with particular organs, each having a specific function. For example, the lung meridian is responsible for breathing and the heart meridian for circulation. Meridians can be affected by various factors such as injury, stress, diet and lifestyle choices.

Contradictions and Cautions

Individuals who suffer from severe elbow, wrist, or shoulder injuries should avoid this pose.

Preparatory Asanas

• Adho Mukha Svanasana
• Ardha Chandrasana
• Plank Pose
• Prasarita Padottanasana
• Supta Padangusthasana (for the full version)
• Supta Virasana

Follow up Asanas

Vasisthasana is typically (in the Iyengar system) the first in a series of three “one-arm” balancing positions. The two companion poses in this series are usually beyond the skill level of the beginning student. You might follow this version of Vasisthasana with any of the standing poses that press the bottom hand to the floor (like Utthita Parsvakonasana and Utthita Trikonasana) or:

• Adho Mukha Vrksasana
• Adho Mukha Svanasana
• Chaturanga Dandasana
• Pincha Mayurasana
• Plank Pose
• Salamba Sirsasana
• Virabhadrasana II

Tips for Beginners

Beginners often find it difficult to hold this pose even when the soles are pressed against the wall. Perform Adho Mukha Svanasana with your heels on the wall. Measure the distance between your right hand and right foot, then step your foot halfway up to your hand. Keep your right foot on the floor for support, and turn your toes to the right. Then move to the outside of your left foot, press the sole against the wall and turn onto your left hand as described above. In this position, the bent leg provides additional support. Return to Adho Mukha Svanasana at the end of the stay, then repeat on the other side.

Variations

As taught by B. K. S. Iyengar, the full version of this asana, raises the top leg perpendicular to the floor. Perform the modified version described above, either supported or unsupported by the wall. Exhale, bend your top knee and pull your thigh towards your torso. Reach inside your bent leg and use your top index and middle fingers to grab your big toe. Lock these fingers by clasping them with your thumb. Inhale as you extend your leg perpendicular to the ceiling. Hold this position for 15 to 30 seconds, then release your toe grip and return your top leg to the starting position. Repeat on the second side.