Vasisthasana - how to practice

Vasistha means most  excellent.  Vasistha is the name of one of the well known sages in yoga tradition.  The full version of Vasisthasana as taught by BKS Iyenger with the top leg raised perpendicular to the floor is very difficult for most of the beginners, so the pose described in this article is a modified version suitable for all levels. 

Step by step process of performing Vasisthasana

• First perform Adho Mukha svanasana as described in this page..  Shift onto the outside edge of your left foot, and 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, and support the weight of your body on the outer left foot and left hand
• Now make sure that the supporting hand is not directly below its shoulder.  position the hand slightly in front of its shoulder, so that the supporting arm is angled a bit relative to the floor.  Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.
• Strengthen the thighs, and 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 if you want, parallel to the line of shoulders.  Keep the head in a neutral position, or turn it to gaze up at the top hand
• Stay in this position for 15 to 30 seconds.  Come back to Adho Mukha svanasana, take a few breaths, and repeat to the right side for the same length of time. 

Benefits of Vasistasana– This posture strengthens the wrists, arms, abdominal muscles and legs. The spine is lengthened and toned and balance is improved.  This also expands the chest, improving the functioning of your respiratory system.

Here is a video showing how to practice Vashisthasana