Yoga Pose for Day 77 - Side Plank Pose (Vasisthasana)

'Vasistha' in Sanskrit means 'the best'. While performing Side Plank Pose most of the body weight is balanced on one hand and hence the asana is one of the powerful poses.

Side Plank Pose stimulates manipura and anahata chakras and hence the pose promotes love and calm; it boosts self-esteem and self-confidence.

Other Benefits of Side Plank Pose

Strengthens arms and wrists
Strengthens abdominal muscles
Hips are strengthened.
Strengthens legs
Promotes balance of the body
Boosts endurance
Improves focus

Instructions

Assume Downward Facing Dog Pose.
Inhale as you move into High Plank Pose. Hold the pose for 3 to 4 breaths.
With slow inhalation, raise your left hand off the floor and turn your body sideways so the left shoulder is upwards.
Place your left leg on the right leg. Raise your left hand above the ceiling. Now your shoulder and hands are aligned.
Look straight. Alternately, you can turn your head upwards to gaze at the fingers of the raised hand.
Hold the pose for 30 seconds. Release the pose, return to Downward Facing Dog Pose.
Repeat the same on the other side.

Note

Those with serious injuries in wrists, knee, shoulders, neck, back and hips should refrain from performing the pose.

In case of difficulty in holding the pose, place the foot of the top leg in front of the body aligning the knee and ankle as in the above pose.

Yoga Pose for Day 78 - One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

One-Legged King Pigeon Pose is called Eka Pada Rajakapotasana in Sanskrit. 'Eka' means 'one', 'pada' means 'leg', 'raja' means 'king' and 'kapota' means 'pigeon'. One-Legged King Pigeon Pose is one of those amazing poses that challenges your flexibility levels.

Yoga Pose for Day 76 - Goddess Squat (Uthkata Konasana)

In our earlier posts, we have covered the benefits and how-to-do of Bound Angle Pose, Upward Seated Angle Pose, Side Seated Angle Pose, Half-Upright Seated Angle Pose, Half-Prayer Twist Pose and Balancing Bound Angle Pose.