Jimmy Barkan's Posture of the Month
Vasistha is the name given several ancient sages or seers, who composed hymns for the Vedas, more specifically the “Rig-Veda”.
Many scholars refer to Vasistha as one very powerful sage who had mastery over the elements, and paranormal powers or Siddhis. Vasistha also has the same roots as the word base, (someone who has gravity and is grounded to the earth). Guru has the same roots as the word gravity, the heavy one who has weight and gravity (the weighted or heavy one), who bring his disciples from the darkness to the light).
Vasisthasana is a power pose that strengthens the wrists, arms, shoulders and abdominals. It is often referred to as the One-Arm Balance Pose. If there are any wrist, arm and especially shoulder issues, please be very careful when practicing.
The challenge of Vasisthasana, along with the power and vitality it cultivates invites your body to be both strong and light. Honor your level and honor your body by practicing the modifications written below!
*From Plank, (high push-up position), place your left hand directly under your chin at the very center of your mat.
*Turn onto outside of your left foot.
*Place your right foot directly on top of your left foot keeping both legs straight, thighs muscles engaged, and knees soft.
*Reach your right arm toward the ceiling spreading your fingers toward the right wall.
*Tuck our tailbone under placing your hips into a neutral position.
*Extend up toward the ceiling form your shoulder blade, (scapula), and middle back muscles, (lattisimus dorsi).
*Make sure to engage the perineum and sphincter muscles (Mula Bandha), the abdominals, up through the pit of the belly, (Uddiyana Bandha) for support and anchor.
*If you have any wrist, arm or shoulder issues drop your left knee to the floor to modify.
*Hold for 15 seconds.
*Come back to Downward-Dog for a transition.
*Press back to Plank.
*Repeat other side.
*Hold for 15 seconds.
This posture, similar to the Triangle pose, transfers energy; blood, oxygen and the life force (Prana) from the right side of the body (Ha), or masculine side, symbolized by the sun, to the left side (Tha), or feminine side, symbolized by the moon. This process helps to stimulate the circulatory system.
I can’t emphasize enough how important it is to encourage your beginners to honor their level. We live in a very performance oriented society and watching our more athletic classmates can sometimes push students well beyond their edge. When practicing asanas that demand strength and balance, students must be careful not to overextend their limits. Just because you have to modify this or any pose doesn’t mean you are stuck there for eternity. Once and a while try to practice the pose without using the modifications. Hold the position for only a few seconds at first, slowly increasing the time with practice. Please be mindful and very conscious in your effort!
Proper alignment is important not only in avoiding injury but to maximize your effort in reaching your full potential. In postures that require extreme concentration, (Dhrana), stay super conscious. In VASISTHASANA make sure your extended arm and shoulder is exactly above the balancing arm and shoulder. Don’t allow your shoulders to crunch into your neck. Extend your shoulders away from your neck. Engaging the lower Bandhas will offer tremendous support in this pose and help you to scoot the hips down toward the tailbone (sacrum and coccyx). For more of a challenge; lift the top extended leg shoulder height, foot in dorsi flexion.
After assuming the end position VASISTHASANA, bend the knee of your right or top leg and grab the big right toe with your fore and middle fingers. Bend the knee up toward your head then extend and straighten the right leg up toward the ceiling. Make sure to scoop the tailbone down, properly aligning the hips.
from www.tgoetel.com