How to practice

  • Kneel down on your palms and knees
  • Inhale and lift knees up bringing your body forward in plank
  • Grip the floor with toes and keep the knees straight
  • Gently raise the right arm and roll on left side shifting the body weight on left arm and foot
  • Form a straight line sideways with your body and push your hips up
  • Chest is facing forward and spine is lengthened till the tail bone
  • Outer side of left foot is placed firmly on the floor with right foot on top of it (align heel on heel and toe on toe)
  • It is important to note that core of your body should not sink towards ground
  • Left arm should be kept straight below shoulder
  • With great balance and ease, lift your right leg up towards sky as much as comfortable
  • Tilt your neck and focus your gaze up.
  • Hold the final posture for 1 minute
  • Relax in step 1 for releasing the pressure from the back
  • Repeat on the other side to complete the cycle
  • Practice up to 5 times for better results


  • Strengthens legs, arms and shoulders
  • Makes spine and abdominal muscles robust
  • Opens hip joints and stimulates the blood flow in lower body
  • Improves balance in the nervous system
  • Stimulates the manipura chakra
  • Energizes the entire body and instills feeling of positivity
  • Develops a sense of inner equilibrium and harmony
  • Increases the ability of mind to focus

This asana should not be performed by yogis suffering from shoulder, wrist or back problems.

Vashishtasana variation_Press