Vinyala

Pose sheet

Sage Vishvamitra’s Pose

Viśvāmitrāsanaविश्वामित्रासन

Balance on one hand and foot; extend your lifted leg, holding its foot.

Open this pose in the 3D body

Steps

Support

Right palm and left foot: sole, heel, and outer edge.

Enter

  1. From right Side Angle, keep your back foot grounded.
  2. Work your right shoulder under your thigh; ground your palm outside.
  3. Press thigh and arm together; lift your right foot.
  4. Hold its outer edge with your left hand.
  5. Straighten your right leg; turn your chest upward.

Hold

  1. Press your finger bases down; stabilize your bottom shoulder.
  2. Maintain contact between your thigh and arm.
  3. Keep your back leg firm and its foot grounded.
  4. Point your top elbow toward the ceiling; open your chest.

Exit

  1. Bend your right knee and slowly lower your foot.
  2. Release your grip and return to Side Angle.
  3. Ground both hands; return to Downward-Facing Dog and switch sides.
Breathing
Breathe slowly and continuously.
Gaze
Look upward; alternatively, look straight ahead.
Duration
Take several breaths per side.

Adapt

Adaptations

  • Back knee groundedGround your back knee and shin, as in Ardha Viśvāmitrāsana.
  • Strap around your footLoop a strap around your lifted foot; hold its ends.
  • Lifted leg bentMaintain thigh-arm contact without fully straightening your knee.
  • Preparation without shoulder under thighFrom Downward Dog, cross your knee; grasp your foot, extending sideways.

Variations

  • Free-arm variation: Keep your free arm vertical without holding your foot.
  • Supta: side-lying, head on the arm holding your foot.
  • Squat variation: Bend your back knee, extend your front leg, and hold it.

Signals of effort

  • Weight on one extended wrist.
  • Balance on one hand and the opposite foot.
  • Lifted hip flexed and abducted, with the knee extended.
  • Side bend and spinal twist, with one arm overhead.