Visvamitra’s Pose • Visvamitrasana

Begin in a Low Lunge with the left leg in front

Step-By-Step:

STEP 1 - Place your hands down on the mat, on either side of the left foot. Tuck your back toes under and extend the back leg so that the back knee is lifted off the mat. Anchor down evenly through the front foot. Bring the left arm to the inside of the left leg and hug the left knee and inner thigh into the left shoulder. Take the left hand behind and to the outside of the left foot. Place the left hand onto the mat.

STEP 2 - The right hand will cross in front of the left foot and grab ahold of the outer edge of the left foot. Right palm of the hand should be on top of the left foot. Squeeze the inner left thigh into the upper arm. Strongly, anchor into the back foot. Lift your left heel and keep the left hand planted.

STEP 3 - Begin to extend through the left leg as the left foot lifts off the ground. Press down into the left palm as you straighten the left elbow. The right shoulder and right hip will begin to roll back and spin open as you balance on your left hand and right foot. The right upper arm will come behind the head. The left foot stays flexed as you reach forward with the left heel. Keep hugging the left inner thigh into the left upper arm. To come out, slowly bend the left leg and place it back down on the mat to the inside of the left hand.

Target Area:

Torso, Core muscles, Hamstrings, Shoulders

Therapeutic Focus:

Opens the obliques, serratus and intercostal muscles, Strengthens arms, legs and core, Stretches hamstrings and inner thighs, Increases coordination, Improves balance

Props & Modifications:

For a beginner variation of the pose, try Ardha Visvamitrasana. Begin in a Low Lunge with the left leg in front and back knee down. Place hands to the inside of the left foot. Turn your right foot and shin to the left, lining up the right shin to be parallel with the back edge of your mat. Right knee stays down on the mat.  Anchor down evenly through the front foot. Hug the left knee and inner thigh into the left shoulder.

Keep the left hand grounded and grab the strap with the right hand. Wrap the strap around the left foot. The strap should go around the arch of the foot. Lift the left heel and root in to the ball of the foot. 

If you are ready to go further, lift the left foot by way of the strap. Glide the hips forward and anchor in to the back leg. Start to extend the left leg forward. The right shoulder and right hip will begin to roll back and spin open as you balance on your left hand and right knee. The right upper arm will come behind the head. The left foot stays flexed as you reach forward through the left heel.To come down, slowly release the left foot back down to the mat and release the strap.  

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