V A S I S H T A S A N A

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In the same way that streets and boulevards are named to honour famous personalities some asanas are named after great masters to perpetuate their memory.

Thus, Ardha Matsyendrasana honours the great Rishi Matsyendra, and Vasishtasana the name of the great sage Vasishita.

WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing this asana.

PLACE IN THE SERIES OF ASANAS
Vasishtasana can be integrated in the series of warming up techniques, before the Sun Salutation, or as an independent asana, after Ardha Matsyendrasana.

HOW TO PERFORM THE ASANA
This asana should be practiced regularly, it activates and strengthens strategic muscular groups which are not worked out by other classical postures. Learning this asana is easy, and its practice requires little time.

EXECUTION ON THE LEFT SIDE

STARTING POSITION
Sit on the floor with your legs straight in front of you. Bend over slightly to the right side, placing the right hand on the floor, on the same line with the hips, and then rotate your legs so that you support your weight on the right hand and on the right leg and hip. Place the left hand on the left hip.

FIRST STAGE
Stretch the muscles of the trunk and back to lift the body from the floor. Be careful to form a straight line with your body, only the right hand and right foot should be in contact with the floor.

Keep the legs on top of each other, under no circumstances support your weight on a hand and both soles, just on one hand and the foot of the same side. Do not stretch the soles like a ballet dancer, keep them perpendicular to the leg, otherwise you will not be able to keep your balance.

SECOND STAGE
Inhale and make a semicircle with the left arm raising it along the body until the fingers point above the head. Stay still in this pose for 10-20 breaths.

FINAL POSE
Lift your left leg and keep your body straight. Control the alignment of the body to ensure the hips do not go too much towards the floor. The body needs to have a perfectly straight alignment.

After making sure that you are in the correct position, close your eyes and focus inwardly. If you have difficulty preserving your balance, keep your eyes open and look straight ahead. Stay in this asana for as long as possible and then return to the starting position.

FOCUS ON THE LEFT SIDE

• Perceive the intense energy of the left arm and leg
• Perceive the intense flux of energy through the spine
• Perceive the activation of the subtle centre of force Manipura Chakra in its lunar, receptive, feminine aspect

EXECUTION ON THE RIGHT SIDE
STARTING POSITION
Sit on the floor with your legs straight in front of you. Bend over slightly to the left side, placing the left hand on the floor, on the same line with the hips, and then rotate your legs so that you support your weight on the left hand and on the left leg and hip. Place the left hand on the right hip.

FIRST STAGE
Stretch the muscles of the trunk and back to lift the body from the floor. Be careful to form a straight line with your body, only the left hand and left foot should be in contact with the floor.

Keep the legs on top of each other, under no circumstances support your weight on a hand and both soles, just on one hand and the foot of the same side. Do not stretch the soles like a ballet dancer, keep them perpendicular to the leg, otherwise you will not be able to keep your balance.

SECOND STAGE
Inhale and make a semicircle with the right arm raising it along the body until the fingers point above the head. Stay still in this pose for 10-20 breaths.

FINAL POSE
Lift your right leg and keep your body straight. Control the alignment of the body to ensure the hips do not go too much towards the floor. The body needs to have a perfectly straight alignment.

After making sure that you are in the correct position, close your eyes and focus inwardly. If you have difficulty preserving your balance, keep your eyes open and look straight ahead. Stay in this asana for as long as possible and then return to the starting position.

FOCUS ON THE RIGHT SIDE

• Perceive the intense energy of the right arm and leg
• Perceive the intense flux of energy through the spine
• Perceive the activation of the subtle centre of force Manipura Chakra in its solar, emissive, masculine aspect

PART 1   |  PART 2