Vasisthasana: Variations

To get you started on your month of study, here are some of my favorite variations to teach. The two challenges in this pose (what? Only two?) are balance and strength (mostly core). So the prep variations help with one or the other. Notice in some variations I have my arm down. This modification can be used in any of the variations to make them easier.

You can also put your back or feet to the wall to help with balance. I recommend placing the feet at the wall rather than the back, if you can. The wall to your back quickly can become a crutch.

This is my favorite for making the pose easier. It is a bit hard to see in the photo. I have my bottom leg bent at 90 degrees and the top leg is like the final pose. I am also on my elbow which makes the balance easier.

In this varation, the top leg is coming over the bottom to stand on the floor. Eases both balance issues and strength. Make sure the toes and knee are pointing in the same direction to keep the knee aligned.

Here I have one foot in front of the other. This variation makes the balance easier and takes the full strength of the full pose.


Although technically not the "full" pose (the full pose is the bottom photo), I use this pose as the final pose in most classes. The full pose is significantly more difficult and unapproachable (not to mention scary) for many of my students.)

Having said that, many can move toward this variation. What I like about this one is you feel the balance necessary in the complete pose without the flexibility necessary:

And, voila! The full pose: