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Writer's picturePooja Chauhan

Sage Visvamitra's Pose (Visvamitrasana)

Sage Visvamitra's pose, known as Visvamitrasana, is a vibrant and challenging yoga posture that combines strength, balance, and flexibility. This arm balance pose, rooted in deep mythology, honors the sage Visvamitra, who is celebrated for his incredible dedication and transformation. Visvamitrasana is a testament to the power of perseverance and self-belief, symbolizing the journey from ordinary to extraordinary.

Sage Visvamitra's Pose (Visvamitrasana)

Visvamitrasana draws its name from the legendary sage Visvamitra, whose name means "friend of the universe" in Sanskrit. The pose encapsulates his journey from a royal king to a revered sage, reflecting the spiritual evolution and inner strength required to attain higher wisdom and enlightenment.


Visvamitrasana is pronounced as "vish-va-mee-traa-sa-na." Breaking it down:

  • Visva: Universe

  • Mitra: Friend

  • Asana: Pose


Anatomy of Sage Visvamitra's Pose (Visvamitrasana)

Visvamitrasana is a full-body engagement pose that targets multiple muscle groups:

  • Arms and Shoulders: Supporting body weight in an arm balance.

  • Core: Stabilizing the body and maintaining balance.

  • Hips and Hamstrings: Deep stretch and flexibility.

  • Legs: Strength and extension of the lifted leg.


Sage Visvamitra's Pose (Visvamitrasana): Steps/Instructions

  1. Begin in Downward-Facing Dog (Adho Mukha Svanasana): Find your grounding and steady breath.

  2. Step your right foot forward: Bring it outside your right hand, similar to a lizard pose.

  3. Drop your left heel: Ground it down to create stability.

  4. Extend your right arm under your right leg: Place the right hand on the ground outside the right foot.

  5. Lift your left arm up and over: Reach towards the sky, opening your chest.

  6. Shift your weight forward: Onto your right hand and left foot.

  7. Lift your right leg: Straighten it out to the side, balancing on your right arm and left foot.

  8. Hold the pose: Engage your core, breathe steadily, and focus on balance.

Sage Visvamitra's Pose (Visvamitrasana)

When to Do It

Practicing Visvamitrasana is best suited for the middle of your yoga session when your body is warmed up and your mind is focused. It’s ideal after a series of preparatory poses that open the hips and hamstrings.


Preparatory Poses

  • Extended Side Angle Pose (Utthita Parsvakonasana)

  • Lizard Pose (Utthan Pristhasana)

  • Revolved Triangle Pose (Parivrtta Trikonasana)

  • Bound Angle Pose (Baddha Konasana)


Follow-Up Poses

  • Downward-Facing Dog (Adho Mukha Svanasana)

  • Pigeon Pose (Eka Pada Rajakapotasana)

  • Seated Forward Bend (Paschimottanasana)

  • Child's Pose (Balasana)


Chakra

Visvamitrasana is primarily associated with the Manipura Chakra (Solar Plexus Chakra). This chakra is the center of personal power, confidence, and transformation.

Solar Plexus Chakra

Mantra for This Pose

A powerful mantra to accompany this pose is the Gayatri Mantra, which enhances inner strength and clarity:

Om Bhur Bhuvaḥ Svaḥ Tat-savitur Vareñyaṃ Bhargo Devasya Dhīmahi Dhiyo Yonaḥ Prachodayāt

Alignment Cues

  • Keep your core engaged to maintain balance.

  • Ensure your front foot is firmly grounded.

  • Keep your lifted leg strong and active.

  • Maintain a steady and even breath.


Duration of Hold

Hold Visvamitrasana for 5-10 breaths, depending on your comfort and stability. Gradually increase the duration as you build strength and confidence.


Drishti (Gaze)

Focus your gaze (Drishti) towards your extended hand or the horizon. This helps maintain balance and concentration.


Physical & Spiritual Awareness

Physically, Visvamitrasana enhances strength, flexibility, and balance. Spiritually, it symbolizes the transformative journey of self-discovery and inner power. Embrace the pose with a sense of adventure and openness.


Beginners’ Tips

  • Start with preparatory poses to build strength and flexibility.

  • Use a block under your hand for added support.

  • Focus on maintaining balance and alignment rather than achieving the full pose immediately.


Who Should Not Do It

Avoid this pose if you have:

  • Wrist, shoulder, or hip injuries.

  • High blood pressure.

  • Balance issues.


Who Should Do It

This pose is ideal for those looking to:

  • Enhance upper body strength.

  • Improve flexibility in the hips and hamstrings.

  • Build core stability.

  • Challenge their balance and focus.


Benefits of Sage Visvamitra's Pose (Visvamitrasana)

  • Strengthens: Arms, shoulders, and core.

  • Improves: Balance and flexibility.

  • Enhances: Concentration and focus.

  • Opens: Hips and hamstrings.

  • Empowers: Personal transformation and confidence.


Variations of Sage Visvamitra's Pose (Visvamitrasana)

  • Supported Visvamitrasana: Use a block under your hand for added stability.

  • Bent Knee Variation: Keep the lifted leg bent for easier access.


Modifications for Sage Visvamitra's Pose (Visvamitrasana)

  • Use a wall: Place your back against a wall for balance.

  • Lower your leg: Keep the lifted leg closer to the ground if extending fully is challenging.


Common Mistakes

  • Collapsing the chest: Keep your chest open and lifted.

  • Losing balance: Engage your core and focus on your drishti.

  • Overextending: Don’t force the lifted leg; work within your flexibility.


Safety and Precautions

  • Warm up properly before attempting this pose.

  • Listen to your body and avoid pushing into pain.

  • Practice under the guidance of an experienced instructor if you're new to arm balances.


Additional Preparation Tips

Direction to Face

Face east during your practice. Traditionally, the east is considered the direction of new beginnings and enlightenment, aligning with the transformative nature of Visvamitrasana.


What to Wear

Wear comfortable, form-fitting yoga attire that allows free movement. Avoid loose clothing that may interfere with balance.


Suitable Place and Essential Oil or Fragrance

Choose a calm, clutter-free space for practice. Essential oils like peppermint or eucalyptus can invigorate the senses and enhance focus.


Music for This Pose

Opt for soothing, instrumental music that promotes concentration and calmness. Nature sounds or gentle acoustic melodies are excellent choices.


Embarking on the journey of Sage Visvamitra's pose is not just about mastering a challenging asana; it's about embracing the spirit of transformation and inner strength. Whether you're a seasoned yogi or a beginner, this pose invites you to explore your limits, trust in your abilities, and celebrate the incredible potential within you. Remember, every step on the mat is a step towards discovering your true self.



Happy Yoga-ing!

Namaste!



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Jul 13
Rated 5 out of 5 stars.

I love chanting Gayatri mantra. It gives me peace. I will try this pose while chanting the mantra next time. The meaning of the mantra and the pose truly align. Thanks. Great post.

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Thank you for sharing this insight—it's always inspiring to see how yoga touches others. Namaste🙏💜

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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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