Utthita Vasisthasana (sometimes shortened to Vasisthasana) (Sanskrit: उत्थित वसिष्ठासन utthita vasiṣṭhāsana) or Side Plank pose is a balancing asana in modern yoga as exercise.
Etymology and origins
editThe name of the pose comes from the Sanskrit उत्थित Utthita extended, वसिष्ठ Vasiṣṭha, a sage,[1] and आसन āsana, "posture" or "seat".[2][3]
The pose is not described in the medieval hatha yoga texts. It appears in the 20th century in the Ashtanga Vinyasa Yoga of Pattabhi Jois.[4]
Description
editThe pose is a balancing posture with the body, both legs, and both arms straight, the body on one side. The upper arm is raised as high as possible. The upper leg may be rested on the lower leg, or for the full pose (sometimes called Eka Pada Vasisthasana, One-legged Side Plank[5]) may be raised as high as possible;[6][7][8] the upper hand may grasp the foot (sometimes called Vasisthasana B), and the gaze may be directed to the upper hand.[1][3]
Variations
editChamatkarasana (from Sanskrit चमत्कार camatkār, miracle) or Wild Thing Pose keeps most of the body's weight on one foot and the hand on the same side, lifting the other elbow above the head, arm bend, and the other foot behind the knee, so the body faces the side and slightly upwards.[9][10]
-
Vasisthasana B, with toe grip -
Chamatkarasana, Wild Thing Pose, a modern posture between Vasisthasana and Upward-Facing Bow Pose -
Vasisthasana using props
See also
edit- Chaturanga Dandasana – low plank pose
- Kala Bhairavasana – like Vasisthasana but with one leg behind the neck
References
edit- ^ a b Iyengar, B. K. S. (1979) [1966]. Light on Yoga. Schocken Books. pp. 309–311.
- ^ Sinha, S. C. (1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
- ^ a b "Extended Side Plank | Utthita Vasiṣṭhāsana". Pocket Yoga. Retrieved 28 November 2018.
- ^ Sjoman, Norman E. (1999) [1996]. The Yoga Tradition of the Mysore Palace. Abhinav Publications. pp. 100–101. ISBN 81-7017-389-2.
- ^ Maze, Noah (5 April 2017) [2016]. "Challenge Pose: One-Legged Side Plank Pose". Yoga Journal.
- ^ "Side Plank | Vasiṣṭhāsana". Pocket Yoga. Retrieved 28 November 2018.
- ^ Ramaswami, Srivatsa (2001). Yoga for the Three Stages of Life: Developing Your Practice As an Art Form, a Physical Therapy, and a Guiding Philosophy. Simon and Schuster. p. 295. ISBN 978-1-59477-586-4.
- ^ Stickler, Jessica. "5 Ways to Practice Side Plank". Yoga International. Retrieved 28 November 2018.
- ^ Copham, K. Mae (19 May 2016). "5 Downward Dog Variations To Tone Your Whole Body". Mind Body Green.
- ^ Buchanan, Jacqueline. "4 Variations for Downward-Facing Dog Pose". Do You Yoga. Retrieved 22 July 2019.