Sage Vishwamitra Pose - Visvamitrasana
Contents
Sage Vishwamitra Pose or Visvamitrasana (Vishwa-mit-Ra-AHS-anah) is a complex arm balance pose that at the same time is an incredible twist. The pose is named after the king-turned-sage, Visvamitra.
Visvamitrasana activates the muladhara (root) chakra. The muladhara is associated with vitality, stability, survival and staying rooted.
Visvamitrasana is an intricate yoga pose acting as equal parts arm balance, hamstring stretch, and hip opener. With many complex components coming together in this beautiful pose, it can take some time and training to master.
Pose Detail
- Difficulty: Advanced
- Body Position: Arm & Leg Support
- By Type: Arm Balance Yoga Poses, Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
Step-by-Step Instructions
Benefits and Contraindications
Stretches hamstrings and inner thighs
Improves concentration, sense of balance and body awareness
Stretches and tones the muscles of the arms, legs, and the sciatic nerves
Strengthens the internal organs of the body and core muscles
Opens up the chest, hips and waist
Lower back pain
Sacroiliac injury
Shoulder or wrist injury
Hamstring injury
Photo poses in different angles
Modifications and Props for Beginners
- Beginners may find it helpful to perform visvamitrasana with some modifications. Use different props like a block, strap, and chair to get a better balance in visvamitrasana;
- Due to the less height of the torso in visvamitrasana there might be some chance of leaning to either side. So, to avoid this practitioners can use blocks under their foundational hand to achieve height. This will decrease the intensity of the side stretch and make the pose more determinable.
- If the practitioners are unable to reach the foot from their hand over the head. To reach that foot they can bind the strap to their extended foot and then hold it by the hand over the head.
- If the practitioners find difficulty in lifting their extended leg up, then they can use a chair and place their leg on it. Afterward, slowly reach to the foot of the extended leg and refine their posture.
Useful Tips
- Make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.
- Breathe deeply in each step. If you feel like slouching your weight onto your front leg, then press firmly into your planted hand to lift your hips and pelvis. Prior to practising Vishwamitra’s Pose be sure to practice some hip and hamstring openers as the preparatory pose.
Frequently Asked Questions
Visvamitrasana is an advanced pose and may not be suitable for beginners. It requires a high level of strength, flexibility, and balance, and it’s important to work up to the pose gradually with the guidance of an experienced yoga teacher.
Visvamitrasana is an advanced pose that should be approached with caution. If you have any injuries or medical conditions, it’s important to consult with a healthcare professional before attempting the pose. You should also avoid the pose if you have low blood pressure or a history of shoulder dislocations.
You can start by holding Visvamitrasana for a few breaths and gradually work up to holding the pose for 30 seconds to one minute. Remember to listen to your body and take breaks as needed.
Variations
- Ardha Visvamitrasana
- Extended Side Angle Pose
- Sage Vishwamitra Pose With Chair
