Follow the following steps in order to complete Vasisthasana -
Begin with Plank Pose
Then firmly press through your hands with your shoulders perfectly aligned over your wrists.
Do keeping your legs and core muscles strong; just roll both your heels to the right side so that the outer edge of the foot is directly touching the ground.
Then place your left foot on top of the right
Do engage the legs with lot of perfection, drawing the legs together plus pushing out slow and steadily through the feet
Do inhale as you firmly press down through the right hand plus gently raise your left hand.
Maintain your body balance and feel comfortable in the posture.
Keep your tailbones pointing down to the heels and lower belly in and up.
Do stay in the posture for 5 breaths continuously
Come back to the position exhaling as you slowly lower your left hand plus pivot your feet back steadily to the center.
Vasisthasana focuses on improving the strength and stamina of the hip, waist, legs and hands.
This particular pose is therapeutic to those who are suffering with osteoporosis, menopause, insomnia and headaches.
There are many benefits of Vasisthasana. Few of them are as follows -
It helps to improve focus and concentration.
It assists to maintain body balance.
It strengthens the arms, legs and abdomen.
It strengthens the wrists.
With a perfect focus on the oblique muscles, it tones and strengthens the core.
It tones the inner thigh muscle while top leg is lifted in the air.
This particular pose helps for toning and strengthening the arms, legs and core.
The back of your wrists and legs get a very good stretch.
The muscles of the whole body get toned up very well.
It opens the shoulders and chest.
It can assist relieve back pain.
It stimulates abdominal organs.
It relieves mental stress and physical strain.
It strengthens your ankles and feet.
It increases right mobility of your hip joints.
It helps in stretching your spinal muscles.
It stretches calf muscles plus hip musculature.
It improves the act of balancing the whole body in any kind of situations and circumstances.
It assists in keeping the mind cool and peaceful.
It energies the whole body with a lot of perfection.
Vasisthasana shouldn't be practiced by people who are suffering from High blood pressure, Carpel tunnel syndrome and chronic wrist pain. In case, in the elbow joints, if you are extra flexible then you may perfectly need to keep your arm slightly bent in order to avoid over-extending in any given situations and circumstances. This particular pose is good for the wrists therefore check that your shoulders are rightly aligned over your wrists. Do use the base of your fingers while indulging in this asana and not the heel of your hand. It is one of the difficult asanas that should be performed with extra care and precaution.
The beginners can keep the lower knee on the ground in order to support as you perfectly build up strength in the core and arm. Do take the support of your active partner to catch when you loss your balance from the position.
The variation of Vasisthasana are Plank Pose, Downward Facing Dog and Tree Pose.
Those who find indulging in Vasisthasana difficult can take your upper leg in the Tree pose in order to keep the hips slightly lifted high in the air and push through the lower or extended leg to keep it very strong. Those who are having wrist injury or pain can indulge in this asana with forearm lowered to the floor.
It is better to take the assistance of an active partner while indulging in Vasisthasana. Your partner can catch you from falling to the floor when you are about loss balance. The partner can correct you when there is a mistake. In a simple method, your partner can assist you with easy steps. You can make your partner also in practicing this asana so that you can feel as if doing in a group.
The preparatory poses of Vasisthasana are Adho Mukha Svanasana, Plank Pose, Ardha Chandrasana, Prasarita Padottanasana, Supta Virasana and Supta Padangusthasana. These asanas gives the right kind of mood to prepare you for Vasisthasana.
The follow up poses of Vasisthasana are Adho Mukha Vrksasana, Virabhadrasana II, Adho Mukha Svanasana, Salamba Sirsasana, Chaturanga Dandasana and Pincha Mayurasana.
In case, if you would really like to deepen the posture then do bend your top knee plus rotate it upwards in a slow and steady motion. Do take hold of your foot very carefully. Then straighten out your leg just perpendicular to the ground. This particular step perfectly adds to the core by strengthening direct effect as you properly need to utilize the core support for perfect balancing of the whole body. Do take the advice and suggestion of your yoga instructor before indulging in this particular asana.