Utthita Vasisthasana

Yoga PLank

Utthita Vasisthasana or Extended Side Plank Pose is a challenging asana (pose) in modern yoga as exercise that emphasizes strength, balance, and concentration. It is named after the sage Vasistha, a key figure in various ancient Indian texts. This pose is a variation of the traditional Vasisthasana (Side Plank Pose), with the addition of extending one leg upwards, increasing the intensity and difficulty of the pose.

Etymology and Origins

The name Utthita Vasisthasana is derived from Sanskrit words: Utthita meaning "extended", Vasistha named after a revered sage in the Hindu tradition, and Asana meaning "pose" or "posture". The pose is a more advanced version of Vasisthasana, which itself is a significant posture within the broader spectrum of yoga practices, highlighting the fusion of strength, balance, and focus.

Description

In Utthita Vasisthasana, the practitioner starts in Adho Mukha Svanasana (Downward-Facing Dog Pose) and shifts their weight onto one hand and the outer edge of the same side foot. The other arm reaches towards the sky, aligning with the shoulders, while the gaze follows the uplifted hand. The leg on the side of the lifted arm is raised as high as possible, keeping the body in a straight line from the extended foot through the torso and out through the raised hand. This pose demands and develops arm and core strength, balance, and concentration.

Technique

1. Begin in Adho Mukha Svanasana (Downward-Facing Dog Pose).
2. Shift your weight onto your right hand and the outer edge of your right foot.
3. Stack your left foot on top of your right foot, and press firmly through your right hand to lift your hips higher.
4. Extend your left arm towards the sky, aligning it with your shoulders. Keep your gaze towards your left hand.
5. For the extended version, lift your left leg as high as possible, keeping your foot flexed.
6. Hold the pose for several breaths, maintaining balance and strength.
7. To exit the pose, return to Downward-Facing Dog Pose and repeat on the opposite side.

Benefits

Utthita Vasisthasana strengthens the arms, shoulders, and legs. It improves balance and concentration, and also engages and tones the abdominal muscles. Additionally, it stretches the wrists and improves overall body coordination and endurance.

Precautions and Contraindications

This pose should be approached with caution by those with wrist, shoulder, or hip injuries. Beginners or those with balance difficulties may modify the pose by lowering the bottom knee to the floor for support. It is always recommended to practice under the guidance of a qualified yoga instructor, especially when attempting advanced poses like Utthita Vasisthasana.

See Also

• Vasisthasana
• Adho Mukha Svanasana
• Yoga as exercise