Side Bends

Eka Pada Vasisthasana

One-Legged Side Plank

Balance with us on the fine edge of our Eka Pada Vasisthasana Uncovered workshop. Like a wise sage standing on one leg in the middle of the urban hustle, this one-legged side plank brings stability and insight into your urban life.

Category: Side Bends

Side Bends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Side Bends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. One-Legged Side Plank has its own unique effects on these vayus.

Prana Vayu – Expansion of Consciousness

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This vayu is the spiritual heart that flows inward and upward. It resides in our chest and cares for receiving and accepting. Eka Pada Vasisthasana, through the alignment of the body upward, supports the flow of this vayu. A strong Prana Vayu can make us feel more open and receptive.

Udana Vayu – The Ascending Energy

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This lively vayu dwells in our throat region and influences speech and expression. Eka Pada Vasisthasana, through the open chest area and the upward-striving heart, strengthens this vayu.

Vyana Vayu – Expansion and Opening

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This vayu is the all-encompassing vayu that spreads throughout our entire body. It stands for integration and coordination. Eka Pada Vasisthasana, through the simultaneous stretching and holding, strengthens this vayu. A strong Vyana Vayu ensures a harmonious whole-body feeling and balanced energy.

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Energy Centers

CHAKRAS

Manipura Chakra (Solar Plexus Chakra)

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In Vasisthasana, the Manipura Chakra, located in the solar plexus area, is intensely activated. This asana strengthens the center of willpower, self-confidence and inner strength. By holding the balance on one hand and one foot, the inner fire (Agni) is ignited, which fosters self-confidence and determination.

Anahata Chakra (Heart Chakra)

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The Anahata Chakra, the heart chakra, is addressed in Vasisthasana through the opening of the ribcage. This posture fosters emotional expansion and connects you with love and compassion. The alignment of the body in this pose supports the heart opening and helps you connect with universal love, which strengthens the Anahata Chakra.

Swadhisthana Chakra (Sacral Chakra)

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The Svadhisthana Chakra, the sacral chakra, is activated in Vasisthasana, as the pose requires stability and flexibility, which supports creativity and emotional fluidity. Through the balance and lateral expansion, the sacral chakra is addressed, which helps you release creative energy and foster emotional balance.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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This is our physical layer, the layer of our body. Through the balance and strength required for Eka Pada Vasisthasana, this asana directly addresses our Annamaya Kosha. It strengthens our musculature, improves our posture and increases body awareness.

Pranamaya Kosha (Energy Body)

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This is the layer of our life energy, our prana. Eka Pada Vasisthasana activates and balances our Pranamaya Kosha through the deep, controlled breathing during the posture.

Manomaya Kosha (Mental Body)

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This is our mental and emotional layer. Through the concentration and balance required for Eka Pada Vasisthasana, we strengthen our Manomaya Kosha. It helps us focus our thoughts and stabilize our emotions.

Vijnanamaya Kosha (Intellectual Body)

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This is our wisdom layer. Eka Pada Vasisthasana challenges us to know and understand our body and mind. By practicing this asana, we develop a deeper awareness of our body and mind.

Anandamaya Kosha (Spiritual Body)

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Our bliss layer, the deepest inner part of us all. By holding Eka Pada Vasisthasana, we can experience the feeling of joy and contentment when we successfully hold the asana.

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Body Constitution

DOSHAS

Vata

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Eka Pada Vasisthasana can increase the Vata dosha, as the pose requires intense balance and flexibility. The dynamic nature of this asana fosters mobility and mental alertness, which can strengthen Vata qualities such as creativity and liveliness. This pose is stimulating and enlivening, but with a high Vata level it should be practiced with caution to avoid overstimulation.

Pitta

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Eka Pada Vasisthasana can increase the Pitta dosha, as the pose is physically challenging and stimulates the inner heat and determination. The asana fosters concentration and focus, which intensifies the Pitta fire. This pose can help increase energy and activate the metabolism, but should be practiced in a balanced way when overheating or under high stress.

Kapha

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Eka Pada Vasisthasana is ideal for reducing the Kapha dosha, as the pose requires activity and movement. The demanding nature of this asana activates the entire body, fosters circulation and helps break down sluggishness and heaviness. If you feel sluggish or immobile, this pose can help you reduce Kapha and increase your flow of energy.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1Start in Downward-Facing Dog and then move into Plank Pose.

2Turn to the left side and place your right hand directly under the right shoulder.

3If you feel stable and can hold the side plank for 5-8 breaths, turn your left hip outward and bend your left knee. Grip your big toe with the left hand.

4At the same time, bend your lower right knee so that the sole of the foot touches the floor.

5Exhale and, on the inhalation, extend your upper leg toward the ceiling. First direct your gaze downward to find your balance, and if possible, then look toward the upper hand and up.

6To stay stable in the pose, turn your right upper arm further outward, push the hip forward and press the arch of the foot firmly into the mat.

7Hold the pose for 5 breaths.

8To release the posture, return to Plank Pose and pause in Downward-Facing Dog.

9Repeat all steps on the other side.

10Afterwards, pause for a moment in Child's Pose.

Common Mistakes

A common mistake in this pose is not pressing the inner edge of the lower foot firmly into the mat. The base of this pose is important for reaching upward. Also make sure that your lower wrist is placed directly under the shoulder joint.

Our Tip

A tip for Eka Pada Vasisthasana is that this pose requires a high degree of flexibility on the inside of the leg (adductors). So warm up with gentler side bends that stretch and prepare the inner legs, such as the Gate, the Triangle or the Half Moon.

Variations

Practice this pose with patience and focus on your breathing to center yourself in your balance and build strength in your arms, shoulders and core.

Physical Effect

Balance Master

Eka Pada Vasisthasana, my dear yogis and yoginis, is a balancing act that strengthens and supports the body. With the activation of the core (rectus abdominis, obliquus internus and externus abdominis) and the strengthening of the shoulder musculature (deltoid, rotator cuff), the asana offers solid support for our spine. At the same time, it trains our balance system and improves our proprioception.

The Stretch

Eka Pada Vasisthasana is like an awakening ritual for your musculature and fascia. It stretches and strengthens the musculature along the lateral body line, especially the lateral abdominal muscles (obliquus externus abdominis), the broad back muscle (latissimus dorsi) and the hip flexors (iliopsoas).

Energetic Wake-Up Call

Eka Pada Vasisthasana is also an invitation to our internal organs to dance. The asana gently massages our internal organs, improves circulation and fosters the detoxification processes.

Effects on Psyche and Emotions

Sweet Stability

Eka Pada Vasisthasana is like a shining lighthouse of stability amid a stormy ocean. It helps us focus our thoughts and restore our mental balance.

The Encourager

The asana can also strengthen our self-confidence. It requires courage and determination, and each time we successfully perform it, we show ourselves that we are strong and can master challenges.

Calm in the Storm

Eka Pada Vasisthasana also helps us stabilize our emotions and reach a state of inner calm. Even when we find ourselves in a physically challenging position, we learn to stay calm and centered.

Props

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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