Vasisthasana, also known as the sage pose, is an effective yoga asana that can give you several benefits including weight loss. Vasistha is a Sanskrit word that means “the best or the richest of all”. The name fits the yoga asana as it is one of the best poses for your body, especially the abdominal region. However, the pose is not one of the easiest ones and may take some time for beginners to be able to perform the full version of the vasisthasana correctly.
It is performed on the ground with the whole body except the feet is off the ground sideways with one arm supporting it. The full version includes one leg raised off the ground from the sideways inclined position until it is perpendicular to the floor. It becomes too difficult to start with; therefore, there are easier versions of the pose for beginners.
Versions of Vasisthasana
The Vasisthasana pose has a couple of variations besides the full version which may be very difficult for many people in the beginning.
The first variation involves only performing the moderate difficulty part of the Vasisthasana while skipping raising the leg perpendicular to the ground. Beginners find this variation easier to perform than the full version. You can start with this variation and gradually move to the full version once your body is capable of pulling it off effectively.
Another variation of the Vasisthasana pose includes tree pose which makes it even more difficult. You not only raise your leg perpendicular to the floor but also hold its toe heal with your arm that is off the ground. It will increase the difficulty level of the pose making it even more effective in reducing belly fat however, it should only be attempted once you are comfortable with the full version of the Vasisthasana pose.
Steps to Perform Vasisthasana
First, lie down on a flat surface such as the floor of your room and perform Adho Mukha Svanasana. Slowly turn your torso to the left, taking the left hand off the ground. Now take your left leg off the ground too and keep it on the right leg while the right hand is supporting your body. If you are a beginner, you can stop right here and skip raising the left leg that is perpendicular to the floor. You can hold the position for as long as you can.
Make sure that the hand that is on the ground supporting your body weight is not directly under your shoulder. Position it away from under the shoulder so that the arm is also inclined towards the floor. Keep the palm firmly on the ground to provide steady support.
Now gradually strengthen the thighs, and press through the heels towards the floor, thus aligning the entire body into one long diagonal line from the heels to the crown. You can also stretch the top arm towards 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. Hold the position for at least 5 seconds or as long as you can. Now you can perform the pose by turning the torso to the right side.
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