Open your heart in Vasishthasan, feel the causeless joy and ... take off!
How to start: do Adho Mukha to Shwanasanu (Dog's face down), Uttanasana (Intense stretching while standing) and Supta Padangusthasanu (Tilt with the toe of the big toe).
How to complete: when you do the main cycle of asanas, do the restoring poses: Salamba Sarvangasanu (Shoulder Stand) and Viparita Karani (Bent Candle Position).
A cheerful and cheerful variation of Vasishthasana with a raised leg (the pose of Sage Vasishtha) fills us with joy and beauty. The upper part of the leg is gracefully stretched upward, moving away from the grounding legs and arms. From this combination of grounding, expansion, and flight, the upper body opens, filling the heart with joy. Preparing for this position is a clear reminder of how inspired physical practice of asanas takes us to a new level of spiritual development.
Lengthening the legs and raising the chest will allow you to reveal in all the splendor of the full variation of Vasishthasana. But first you need to open the upper back, light an internal fire and create space in the hips and hamstrings. You can warm up using Surya Namaskar cycles (Salutation to the Sun) A and B (three bundles each cycle). Then do Uttanasana (Intense Lean Forward), go through vinyasa to Adho Mukha Shvanasana (Dog's pose with his face down), and then do Anjaneyasana (Low lunge) on each side. You can start to activate the power of your center, arms and legs by performing the Planck position with your forearms and the Dolphin pose (30 seconds each) and then, moving to the top of the mat, make Uthit Hast Padangushthasanu (Outstretched arm position with a large grip toe) A and B.
After you have completed two preparatory poses, do Vasishthasana twice. Do not worry, if something does not work out, imagine that the process of comprehending the pose is like baking pancakes - the first pancake always comes out lumpy! When you exit full Vasishthasana, advance through vinyasa and take five breaths in Urdhva Mukha Svanasana (Dog pose with his face up) to relax your shoulders. Then rest in Balasan (Child's pose). Finish the practice with three cycles of your favorite backward tilt (of any) and go to Ananda Balasana (Happy Baby pose). Then do Jathara Parivartanasana (Twisting the abdomen), Paschimottanasana (Leaning forward from a sitting position), and Shavasana (Dead Man's pose).
1. Supta Padangushthasana (Pose with the toe)
Lie on your back, bend your right leg at the knee and grab the thumb of the right foot with the thumb, forefinger and middle finger of the right hand. Keep your left foot in the floor plane, the foot is stretched. Release your shoulders to the floor, and push the lower edges of the shoulder blades down the back. Extend your right foot to the ceiling. If you find that your left shoulder is immediately torn off the floor, throw a belt around your right foot.
As soon as you can comfortably lengthen your right leg, turn it outward, starting from the femoral head, so that the right heel drops to the floor and the toes point toward the ceiling. Place your left hand on your left thigh to press your thigh muscles and thigh against the floor. Lower your right foot outward and to the side. Allow the right foot to soar freely above the ground and focus on continuing to rotate the right thigh outward and maintain space in the hip joint. Take five deep breaths, then return to the center and switch sides.
2. Vasishthasana (pose of the Sage Vasishtha)
Enter the pose of the High Bar - the shoulders are located above the wrists, and the fingers are extended to the sides. Firmly and evenly root into the floor through each joint of the finger. Connect the feet and move your left hand to the center of the mat. Roll to the edge of the left foot, where the little finger is located, place the right foot on top of the left. Stretch your feet. Extend your right hand to the ceiling, placing your right shoulder over your left.
Bring the lower edge of the left shoulder blade down the back to relax the neck. Lift the front of the thighs to the pelvis and pull the tailbone to the heels. Press the inner thighs against each other. Take eight breaths. If you do not feel balance, look at the floor. To test yourself even more, look in front of you or raise your eyes and look at the tips of your fingers. Return to the Planck and either immediately proceed to pose on the other side, or rest in the Child's position before balancing on the right hand.
3. Vasishthasana, variation (pose of Sage Vasishtha)
The time has come to combine your flexibility, strength and spirit of adventure! Return to the regular Vasishthasana that you just completed while balancing on your left hand. Drop your gaze down to make it a little easier to keep your balance before you raise your leg. Bend the right leg at the knee and grab the big toe with the thumb, index and middle fingers of the right hand.
Slowly raise your right foot to the ceiling. As you stretch your right foot, root your left foot deeper into the floor, pressing the sole to the mat as hard as possible. This action will help you raise your hips and extend your right leg even higher. Rest on the lower part of the left hand, while the edge of the left shoulder blade slides down the back, and turn the chest and heart towards the ceiling. Slowly look up and look at the upper foot and arm. Take a deep breath with relief and freedom! Hold the pose for five breaths. Go back to the usual Vasishthasana, and then to the High Plank pose. Then do vinyasa and relax in the Child's position before moving on to the other side.