Vasisthasana
(Side Plank Pose)
Vasishtha = literally means "most excellent, best, richest."
Vasishtha is the name of several well-known sages in the yoga tradition. There`s a Vasishtha numbered among the seven (sometimes 10 or 12) seers (Rishis) or lords of creation (Prajapatis), and a Vasishtha who`s author of a number of Vedic hymns.
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.
 Asana technique
Perform Adho Mukha Svanasana.
Shift onto the outside edge of your left foot, and stack your right foot on top of the left.
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, and press the base of the index finger firmly against the floor.
Firm the scapulas and sacrum against the back torso. 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.
If you`d like you can stretch the top arm toward the ceiling, parallel to the line of the 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.
Then return to Adho Mukha Svanasana for a few more breaths, and finally release into Balasana.
Anatomical Focus specific for this asana is Wrists, Arms, Shoulders, Belly, Buttocks and Thighs.
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.
Benefits of Vasisthasana
The asana strengthens the arms, belly, and legs.
It stretches and strengthens the wrists.
It stretches the backs of the legs (in the full version described below).
Improves sense of balance.
Precautions
Aspirants with serious wrist, elbow, or shoulder injuries should avoid this pose.
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