Blog-2 – Vasisthasana: (Side plank pose)

Who is Vasistha?

Vasistha is one of the Saptharishis (Seven great sages) in the seventh i.e., the present Manvantara. He is the Manasputra of God Brahma. He had in his possession the divine cow Kamadhenu and Nandini her child, who could grant anything to their owners.

Vasistha is credited as the chief author of Mandala 7 of Rigveda. The Hymns composed by Vasistha are dedicated to Agni, Indra and other Gods.

In Ramayana, Vasistha is the Guru to Rama. He is the Rajpurohit/ Rajguru of the Suryavansha or Solar Dynasty.

The Saptharishis – Kashyapa, Atri, Bhardwaja, Gautama, Jamadagni, Vasistha and Visvamitra are present in the sky as stars in the Northern part of the sky known as Saptrarshi Mandala, dedicated to the Saptharishis. The brightest star among them is Vasistha.

Vasisthasana – This asana is dedicated to Vashistha.

Vasistha – Wealthy/ richest/ best/ most excellent; asana – pose.

Demonstration Method – steps

Step 1 – Tadasana (Samasthiti) – It is a basic standing asana in Yoga, with feet together and hands at the side of body.

Breathing – Normal breathing.

Step 2 – Adho mukha svanasana – It is foundation Yoga asana that requires flexibility and upper body strength. In this asana, the body forms an inverted “V” with the feet and hands pressing into the ground and the hips pushing to the sky. As an inverted pose, adho mukha svanasana gets blood and body fluids flowing in the opposite direction by reversing the action of gravity.

Breathing – jump with exhalation for adho mukha svanasana

Step 3 – Balancing on one hand – right (first is with right hand/ side) – Come to plank pose, place your right hand slightly ahead of your shoulder and not below it. Make sure that the palm is pressed against the floor and the arm is absolutely straight. Gently shift your weight on the left side from your arm to foot.

Breathing – Normal

Step 4 – Gently raise the right leg to 180 degrees and with right hand hold the toe of the right leg. Hold the pose for few seconds.

Breathing – Inhale while folding the leg and hold. Exhale stretch the leg towards the roof.

Step 5 – Turning towards left and repeat the same pattern other side.

Breathing – Exhale, as you exhale, repeat this pose on your left side.


30 to 60 seconds based on the comfort level. It should be normal breathing when in the Posture.


  1. Strengthens the arms, shoulders, wrist and strengthens back muscles
  2. Tones up the belly fat, thighs and strengthens abdomen
  3. Stretches and strengthens Ribcage, good for blood circulations, lumbar glands and heart-related problems.
  4. Improves sense of balance & coordination and body’s upper strength.


  1. It is not recommended for those who had undergone surgery – heart, hernia, arm, appendix etc.
  2. Not advisable for Ladies during their monthly cycle and for the pregnant woman.
  3. Not advisable if there is any injury to wrist, shoulder and elbow.

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