Yoga Pose of the Week: Sage

Strike a Yoga Pose: Sage

There are so many variations of Sage pose — Beginner's Sage, the tougher Sage Tree, and the even more difficult Half Bound Lotus Sage. Now you're ready for this challenging full variation known simply as Sage. It requires extreme balance as well as flexibility in the hips and hamstrings.

Sanskrit Name: Vasisthasana
English Translation: Most Excellent Pose
Also Called: Sage, Side Plank, or Split Sage

  • Begin in Downward Facing Dog pose. Step both feet together so your big toes are touching.
  • Now move your right hand over to the left six or so inches so it's at the upper center of your mat.
  • Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.
  • Then roll over to your right side and lift your left hand off the mat, coming into a Side Plank. Lift your left leg up bending your left knee and hold on to your big toe with the first two fingers and thumb of your left hand.
  • Stay here balancing, or work on straightening your left leg completely. Try to keep your shoulders, spine, and hips in one straight line, and gaze toward your right toes. Engage your right fingertips to take some pressure out of your wrists. Stay here for five deep breaths, trying to keep your core strong and the pose steady.
  • Release hold of your left foot and place your left hand back on the mat. Move your right hand back where it was near the top right corner of your mat. Separate your feet so you are in a top of a push-up position (what I call Plank). Now take a vinyasa and come back to Downward Facing Dog. Then do this pose on the other side.
Source: Jenny Sugar at Laughing River Yoga Studio
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