Vasisthasana is a variation of “Side Plank Pose” named after the great Sage Vasistha who is the author of a number of Vedic hymns. This position takes arm balancing to the next level!
How to get into the position
From plank pose / a press-up position, simply switch the weight onto your right palm, inhale, and raise the knee and take the toe. Then, as you exhale, extend the leg so that your hip is above your shoulder and fix your vision point on the floor.
The intention behind Vasisthasana is to improve balance and muscle tone along the side of your body (including your lats, IT band, etc.). This develops better connection from your shoulder to your hip.
There is a tendency for the hip to collapse, so keep your bottom hip active and your head lifted up.
Hold Vasisthasana for five full breaths. On each inhalation, breath into your chest. On each exhalation, bring your toe closer to your ear.
Benefits
Vasisthasana:
As already stated above; it improves balance and muscle tone along the side of your body
Helps open the heart chakra (anahata chakra) and the solar plexus chakra (manipura chakra).
Contraindications and Cautions
Avoid this posture if you have any issues with your wrist(s), elbow(s) and shoulder(s).