The full version of Vasisthasana, as taught by BKS Iyengar, with the top leg raised perpendicular to the floor, is beyond the capacity of most beginners. The pose described here is a modified version suitable for all levels of students.

(vah-sish-TAHS-anna)

Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of several well-known sages in the yoga tradition. There’s a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who’s author of a number of Vedic hymns. He’s also said to be the owner of the fabulous “cow of plenty,” Nandini (“delight”), which grants his every wish and accounts for his infinite wealth.

Side Plank Pose: Step-by-Step Instructions

Perform Adho Mukha Svanasana. Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.

See also More Arm Balance Poses

Make sure that the supporting hand isn’t directly below its shoulder; position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.

See also More Core Yoga Poses

Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.

See also Balancing Poses

If you’d like you can stretch the top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.

See also Four Poses for a More Mindful Yoga Practice

Stay in this position for 15 to 30 seconds. Come back to Adho Mukha Svanasana, take a few breaths, and repeat to the right side for the same length of time. Then return to Adho Mukha Svanasana for a few more breaths, and finally release into Balasana.

(parsh-voh-tahn-AHS-anna)

parsva = side, flank
ut = intense
tan = to stretch or extend (compare the Latin verb tendere, “to stretch or extend”)
Intense Side Stretch Pose: Step-by-Step Instructions

Stand in Tadasana . With an exhalation, step or lightly jump your feet 3½ to 4 feet apart. Rest your hands on your hips. Turn your left foot in 45 to 60 degrees to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

For More Forward Bend Poses

Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the back heel. Press your outer thighs inward, as if squeezing a block between your thighs. Firm your scapulas against your back torso, lengthen your coccyx toward the floor, and arch your upper torso back slightly.

For More Standing Poses

With another exhalation, lean the torso forward from the groins over the right leg. Stop when the torso is parallel to the floor. Press your fingertips to the floor on either side of the right foot. If it isnÂ’t possible for you to touch the floor, support your hands on a pair of blocks or the seat of a folding chair. Press the thighs back and lengthen the torso forward, lifting through the top of the sternum.

See also 5 Poses for Extra Energy

In this pose the front-leg hip tends to lift up toward the shoulder and swing out to the side, which shortens the front-leg side. Be sure to soften the front-leg hip toward the earth and away from the same-side shoulder while you continue squeezing the outer thighs. Press the base of the big toe and the inner heel of the front foot firmly into the floor, then lift the inner groin of the front leg deep into the pelvis.

Hold your torso and head parallel to the floor for a few breaths. Then, if you have the flexibility, bring the front torso closer to the top of the thigh, but donÂ’t round forward from the waist to do this. Eventually the long front torso will rest down on the thigh. Hold your maximum position for 15 to 30 seconds, then come up with an inhalation by pressing actively through the back heel and dragging the coccyx first down and then into the pelvis. Then go to the left side.