Sequencing for Vasisthasana ヴァシシュターサナのためのシークエンス

Sequencing for Vasisthasana




  1. 肩関節
  2. サイドコア:腹斜筋と腰方形筋
  3. 内腿の筋肉群と上の脚のハムストリング







Vasisthasana, or side plank, is a fundamental arm balancing pose in yoga. It is the stepping-stone to the more challenging arm balancing poses, and it has many variations to fit the practitioner’s physicality.

It has never been my favorite pose, it’s still not. I remember when I first started yoga, my arms were shaking, my wrists were screaming every time I did this pose. But it teaches me so many details about how to use the body safely. Now I’m feeling so much more at ease and learning how to coordinate my whole body to find balance in this pose.

There are 3 primary anatomical components in this posture.

  1. The shoulder joints
  2. the side core: Obliques & QL
  3. The inner thigh muscles and hamstrings of the top leg

The shoulder joints are built for mobility, not stability. For us, human beings, to be able to move our arms and hands freely in daily activities is the priority, compared to keeping the shoulder joints super strong like the hip joints. Thus stability in the shoulders is compromised. Vasisthasana, like other arm balancing poses, demands extra strength to keep the shoulders stable. Make sure you work on strengthening the shoulder joints before challenging this pose. If your yoga style is vinyasa or ashtanga, you’re strengthening your shoulders every time you go through your plank, Chaturanga, upward facing dog, and downward facing dog. Warrior 2 is also a great pose to find correct alignment in the shoulder joints to prepare for Vasisthasana.

Lifting the pelvis away from the floor in Vasisthasana requires strength in the core and especially the side core. Try practicing Ardha Chandrasana, Navasana, side plank variations to build up strength in the core so eventually you can hold Vasisthasana more gracefully.

If you can hold Vasisthasana 1 with ease and stability for 5-10 breaths, I think you have done an amazing job and trust me, you have already taken away most of the valuable benefits of this pose. But if you’re looking for a more dynamic and visually splendid pose, practice pose 8 – pose 15 to gradually open up the inner thighs muscles and hamstrings of the legs for Vasisthasana 2.

If you would like to learn more about yoga anatomy, yoga sequencing, and teaching vinyasa yoga, feel free to check out my WS and TT.

Writing: Sandra Fang
Translation: HIDEMI
Illustration: Sadao Tashiro