Focus on Vasisthasana - Side Plank Pose

Vasistha means 'most excellent, best, richest'.

Vasisthasana is a challenging pose which promotes balance and strength. Interestingly research has shown it's potential benefits for scoliosis when practiced only on the weaker convex side (the side toward which the spine is curved). 

This arm balance strengthens the shoulders, wrists and arms as well as toning your core. It also improves nervous balance.

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Home Practice for Beginners

Home Practice for Beginners

In order to keep safe and practice Ahinsa (non-harming), restrict your home practice to asanas (postures) you know well. If Sun Salutations are part of your usual practice, this is a simple flowing series of postures which will improve strength and flexibility of the muscles and spinal column. Any postures within the Sun salutation can be held for extra breaths within this flowing sequence. Try to add familiar, favourite asanas into the Sun Salutation to expand your home practice.

Remember that standing postures build strength and stamina; balances calm the mind, improving poise and focus; twists, forward and backbends improve alignment and help the spine to stay flexible and youthful. Backbends open the way for twists. Twists loosen the hips and shoulders creating deeper forward bends.

Always begin by gentle forward bending (a natural movement), followed by backbends then twists. Finish with a forward bend.

A simple home practice plan could include a gentle sun salutation:

modified-sun-salutation-handout