Vashistasana A and B are yoga asanas that are also known as Side Plank A and Side Plank B respectively. They are both variations of the Side Plank Pose and involve balancing the body on one arm and the side of one foot, while lifting the other arm and leg towards the ceiling.
Vashistasana has been included in several ancient yoga texts, including the Hatha Yoga Pradipika and the Gheranda Samhita. It is also practiced in modern yoga as a way to build core strength, improve balance, and increase flexibility.
How To Perform Vashistasana A + B (Side plank A + B)?
To perform Vashistasana A, follow these steps:
Begin in Plank Pose, with your wrists directly under your shoulders and your feet hip-distance apart.
Shift your weight to your right hand and the outer edge of your right foot, and stack your left foot on top of your right foot.
Lift your left arm towards the ceiling, with your gaze up at your left hand.
Hold for a few breaths, then release and repeat on the other side.
To perform Vashistasana B, follow these steps:
Begin in Vashistasana A, with your left arm lifted towards the ceiling and your gaze up at your left hand.
Bend your left knee and bring your left foot towards your left glute.
Reach your left hand back and grab your left ankle or foot.
Begin to straighten your left leg towards the ceiling, while keeping your right arm strong and your gaze up at your left hand.
Hold for a few breaths, then release and repeat on the other side.
Modifications
For Vashistasana A, you can lower your bottom knee to the ground for extra support.
For Vashistasana B, you can keep your top foot on the ground instead of lifting it towards the ceiling.
Benefits
Strengthens the arms, shoulders, core, and legs.
Improves balance, concentration, and focus.
Stretches the wrists, hips, and legs.
Stimulates the manipura chakra, which is associated with personal power and self-esteem.
Contraindications
Wrist or shoulder injuries or pain.
High or low blood pressure.
Vertigo or dizziness.
Doshas
Balances the vata and kapha doshas.
May aggravate the pitta dosha if practiced excessively or with too much effort.
Chakras
Vashistasana A stimulates the manipura chakra (solar plexus chakra).
Vashistasana B stimulates the anahata chakra (heart chakra).
History Of Vashistasana
Vashistasana, also known as Side Plank Pose, is an ancient yoga pose that has been practiced for thousands of years. It is named after the sage Vasistha, who is considered to be one of the most important teachers of ancient Indian philosophy.
Vasistha was a sage in the Vedic period who is said to have written the Yoga Vasistha, a text that explores the nature of consciousness and the path to enlightenment. The pose is said to have been created by Vasistha as a way to help his students develop strength and balance.
Vashistasana has been included in several ancient yoga texts, including the Hatha Yoga Pradipika and the Gheranda Samhita. It is also practiced in modern yoga as a way to build core strength, improve balance, and increase flexibility.
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