A yoga pose that builds arms and core strength? Vasisthasana.

Yoga magazines Archives series is a curated collection of articles originally published in back issues beginning in 1975. This article on the arm balance known as Vasisthasana (side plank) first appeared on November-December 1985 issue to Yoga magazine.

Vasisthasana (pronounced Vas-ee-ta-sana) is a balance and strength position for the abdomen and arms. Balance is required to hold weight on either side of the feet, and strength is required to support the body with one arm in the position known as Side board.

How Vasisthasana strengthens your body

The pose requires strength in the elbow extensors, the triceps brachii muscles in the back and upper arm, and the longer latissimus dorsi muscle, which connects the pelvis and upper arm and helps extend the shoulder joint. This muscle keeps the shoulder from collapsing. In addition, Abdominal muscles It helps stabilize the front of the trunk and prevent it from rolling backwards. Other shoulder muscles also play a role, for example, the internal and external rotators.

This confirms an important fact about how a body moves against the force of gravity. The stronger the force of gravity on a particular part of the body, the more muscles and muscle fibers are recruited to assist in the work. Because the unusual demand for support is made by placing a large amount of weight on one arm, many, if not most, muscles in the shoulder and arm joint area must contract to impart strength and stability to the stressed area.

Therefore, to balance the work of the muscles in this position, it is useful to enlist the help of the abdomen, inner thigh muscles and inner thigh muscles. Buttocks. Because of the action of the obliques and lats, tightening your abdominal muscles will help prevent your torso from rolling backwards. The oblique abdominal muscles are located in a criss-cross pattern across the lower anterior portion of the abdomen and assist in twisting movements as well as in supporting the abdominal contents and indirectly the lower back.

The unexpected benefit of Vasisthasana

The strengthening effect of Vasisthasana on the arms can also have an interesting psychological effect. Weapons symbolize an individual’s ability to function in the world, control their environment, create and change, and be independent. Confident. The physical expression of the brain’s ability to think. The arms and hands carry out the brain’s commands and influence change around us. by Strengthening the armsOne gains a feeling of effectiveness. This feeling is important in the study of yoga because of the interplay of strength and surrender in the poses.

Learning to surrender and let go is essential to the practice of yoga. But leave it, whether it was from Hamstring muscles In stretching forward or attaching the ego to its vision of reality, it requires strength and the will to achieve. Without strength, surrender becomes collapse and disintegration. Paradoxically, then, one must practice power poses in order to learn the art of letting go. Vasisthasana not only teaches body strength, but also helps the mind stay in one direction by focusing it on keeping the body balanced.

This integration of strength and balance is one’s ability to let the moment be.

How to practice Vasisthasana

Start by placing the legs to one side while rotating to rest at the hip. Place both hands in front of the body. Place the feet together so that the bottom side of the foot is on the mat. Make sure that the arm that will ultimately bear all the weight is located directly under the shoulder joint so that the humerus (arm bone) is perpendicular to the floor. Keep your breathing relaxed.

Stretch through the legs so that the muscles of the legs and buttocks are activated. Gradually shift the weight toward the lower arm and extend the upper arm toward the ceiling. The body should form a diagonal line and should not hang in the middle as in Figure 2. Hold your breath for several breaths and then repeat on the other side.

Note to teachers: Vasisthasana can be used with advanced beginners as an effective arm strengthener. Be careful that the student’s elbow is straight, and not hyperextended (exceeding 180 degrees).