The Sage Pose or Vishwamitrasana is a complex asana, it’s an arm balance, hip opener, shoulder opener, hamstring stretch and twist all in one! Mastering this pose takes time and effort and using a chair as a prop helps to get the dynamics of the pose come together so that eventually it can be incorporated into one’s practice.
Props Required:- Chair, bolster/ pillow or block.
Organising the Pose:-
1. Place a chair with the seat pressed against the wall. Stand about a foot away from it facing sideways.
2. Place a bolster or pillow over the chair seat to increase it’s height.
3. Lift your left leg and slide it onto the seat, straightening it completely so that the foot presses against the wall. Simultaneously slide your right leg suitably away keeping the toes pointing forward and foot flat.
4. Reach your left arm down as you reach the right arm overhead, aligning the two shoulders.
5. Hold the pose for 1-3 minutes with a steady breath.
6. Repeat on the other side.
1. Builds body awareness working as a whole.
2. Opens the lateral side of the body.
3. Strengthens the upper body and legs.
4. Stretches the outer hips and deep gluteal muscles.
Practice the supported version of this pose to gain strength, balance and flexibility.