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Nancy Sutton's
“Poise, Strength, Endurance... Yoga.” Redding, CA 96001 (530) 246-7256
FYI: Holidays we observe by closing our studio are: New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st! ...Fall classes begin Sept 1st! |
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Vasisthasana (Side Plank Pose) This pose is a powerful arm and wrist strengthener and might also be called the One-Arm Balance. Here you’re balanced on the same-side hand and outer foot, with your torso and legs aligned at a 45-degree angle with the floor. The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised perpendicular to the floor, is beyond the capacity of most beginners. The pose described here is a modified version suitable for all levels of students. (vah-sish-TAHS-anna) Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of several well-known sages in the yoga tradition. There’s a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who’s author of a number of Vedic hymns. He’s also said to be the owner of the fabulous “cow of plenty,” Nandini (“delight”), which grants his every wish and accounts for his infinite wealth. Benefits
Contraindications/Cautions Students with serious wrist, elbow, or shoulder injuries should avoid this pose. Step by Step
Anatomical Focus
Modifications & Props In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall. Perform Adho Mukha Svanasana with your heels up on a wall, the balls of your feet on the floor. When you shift onto the outside of your left foot, press the sole against the wall. Similarly, when you stack your right foot on top of the left, press that sole to the wall. Then in the pose, push your heels actively into the wall. Variations The full version of this pose, as taught by B. K. S. Iyengar, raises the top leg perpendicular to the floor. Perform the modified version as described above, either supported or unsupported by the wall. Exhale, bend the top knee, and draw the thigh into the torso. Reach inside the bent leg and use the index and middle fingers of the top hand to grab the big toe. Secure these fingers by wrapping them with the thumb. With an inhalation, stretch the leg perpendicularly toward the ceiling. Hold for 15 to 30 seconds, then release the grip on the toe, and return the top foot to its original position. Repeat on the second side. Preparatory Poses
Subsequent Poses 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:
Beginners Tip Beginners often have a difficult time sustaining this pose, even with the soles pressed to a wall. Perform Adho Mukha Svanasana with your heels up on a wall. Measure the distance between your right foot and right hand, then step the foot halfway to the hand. Keep the right foot on the floor for support and turn the toes out to the right. Then shift onto the outside of the left foot, press the sole against the wall, and turn onto the left hand as described above. In this position the bent leg will provide some extra support. Step back to Adho Mukha Svanasana at the end of your stay, then repeat to the other side. |
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