Utthita Vasisthasana (Side Plank): Who Was Vasistha? - Origins Of The Pose Series

Utthita Vasisthasana, also known as side plank, is named after Vasistha, a great sage revered in Hindu mythology. 

One of seven great Rishis—enlightened seers or hearers of divine knowledge—Vasistha is known for his profound wisdom, humility, and association with divine beings. He is also the chief author of Mandala 7 of the Rigveda, the largest and arguably most popular of the 4 Vedas of Hinduism.

He is also the author of Vasistha Smriti, which focuses on ethical conduct, the philosophical text Yoga Vashishtha, and the Vasistha Ramayana, which details the Ramayana from the perspective of his unique relationship to the divine and with his character-defining empathy for humanity. 

Vasistha imparted his knowledge to many disciples, as well as King Dasaratha and Lord Rama, playing a crucial role in their stories and reigns.

Drawing Inspiration from Vasistha

Vasistha is typically considered a basic pose, but it takes strength and concentration to achieve its full expression. Variations can ease stress on the body or make the pose more challenging if and when you feel ready. 

However our bodies feel, thinking about Vasistha can help us focus on what’s important when doing this pose. We can remember yoga as a vehicle for self-knowledge and self-realization as we practice asanas and in our daily lives off the mat.

In Yoga Vasistha, the sage emphasizes free will and human effort to attain spiritual liberation through key concepts such as: 

  • Mindfulness—the way our bodies feel and perform changes; being in the moment can help us work according to how our bodies feel right now so we can use appropriate variations and support to get the most from our practice.
  • Positive thinking—positivity is energizing; almost anything is easier and feels better when approached with a positive attitude.
  • Unity and a sense of oneness—the mind, body, and spiritual connection that yoga fosters can enrich our practice and our lives.
  • Self-reflection—reflecting on the self is integral to personal development and spiritual growth.
  • Emotional equanimity—by not being too disappointed when things don’t go well and cultivating humility when they do, we can maintain a steady practice and continual development.

So, let Vasistha inspire you on all levels as you perform this frequently visited but deceptively complex pose.

Benefits of Vasisthasana

Vasisthasana balances, strengthens, and stretches. The main benefit of the asana is arguably its ability to strengthen and tone your arms—particularly your biceps and triceps—and shoulders. 

It is also:

  • A heart opener that helps stimulate your bodily energy and improve your nervous balance.
  • Great for strengthening your lower back and building your core stability.
  • A workout for your abdominal muscles, particularly if you want to target your obliques.
side plank
Vasisthasana builds balance, focus, endurance, and strength

Side plank is an excellent preparatory pose for more challenging asanas because it builds your foundation of balance, focus, endurance, and strength.

How to Do Vasisthasana

There are many variations on vasisthasana, but the traditional pose can be hard on the wrists and ankles. While your core does much of the work to lift you, it’s on your wrists and feet to support you, so you might want to try one of the many side plank options and work up to it slowly if you have pain or weakness in your wrists, elbows, shoulders, or ankles.

Preparation for Side Plank

The basic side plank asks you to balance your body weight on one foot and one wrist. So, warm up your wrists and ankles with gentle rotations and other joint exercises before side plank.

Aim to distribute your weight evenly across your palm and fingers. 

And take this pose super slowly to begin with. This asana engages the whole body so breathe and maintain your awareness of how each body part feels, its alignment, and how your muscles work to provide stability.

Steps for Side Plank

  1. From plank pose (phalakasana), remove your left hand from the floor while rotating the hips and shoulders to the left.
  2. Place your left foot over, behind, or in front of your right foot according to what feels good.
  3. Extend your left arm up.
  4. Gaze along the path of your extended arm.

Side Plank Variations

To alleviate the pressure on your wrists, you can go up on your forearm instead, or place your bottom knee on the ground

side plank
Forearm side plank

To make the pose more challenging and test your leg strength and balance, you can try lifting your top leg while in side plank.

side plank with leg lift
Side plank with leg lift

Side Plank on DYWM

David has a great class where he shows you How to Support Your Weight in Side Plank. Watch this short but detailed video for a breakdown of what each body part is doing to stabilize the body at every stage of the side plank journey.

When you’re ready to take your pose up a notch, check out Andrea’s premium class Refine and Align: Side Plank

And be sure to enjoy Rachel’s energizing and playful Wild Monkeys, in which she links side plank (with toe hold) with splits.

Seeking Balance Through Vasistha and Vasisthasana

Vasistha’s teachings can inspire our yoga practice in several powerful ways. 

By remembering Yoga Vasistha’s emphasis on spiritual liberation and the key ways to achieve this, such as mindfulness, positive thinking, unity, self-reflection, and emotional equanimity, we can take a more holistic approach to our yoga practice. 

Focusing on Vasistha and his work while practicing the pose can help us cultivate awareness of the connection between body, mind, and spirit. Through this, we can experience the rich mental and spiritual aspects of yoga alongside the many benefits of the asanas.

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