Sanskrit Name: Vasisthasana
Good for: Wrists, arms, belly, legs
Benefits
- Strengthens the arms, belly, and legs
- Strengthens the wrists and make them elastic
- Stretches the backs of the legs
- Improves balance and posture
Guidelines
- Perform AdhoMukhaSvanasana
- Shift onto the outside edge of your left foot
- Stack your right foot on top of the left
- Now swing your right hand onto your right hip
- Turn your torso to the right as you do
- Support the weight of your body on the outer left foot and left hand
- Make sure that the supporting hand isn’t directly below its shoulder
- Position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor
- Straighten the arm by firming the triceps muscle
- Press the base of the index finger firmly against the floor
- Firm the scapulas and sacrum against the back torso
- Strengthen the thighs
- Press through the heels toward the floor
- Align your entire body into one long diagonal line from the heels to the crown
- You can stretch the top arm towards the ceiling, parallel to the line of the shoulders
- Keep the head in a neutral position
- Turn it to gaze up at the top hand
- Stay in this position for 15 to 30 seconds
- Come back to AdhoMukhaSvanasana
- Take a few breaths
- Repeat to the right side for the same length of time
- Return to AdhoMukhaSvanasana for a few more breaths
- Finally release into Balasana
Good to know
- Do not attempt this pose if you have had serious wrist, elbow, or shoulder injuries
- In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall
By : Natural Health News
