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Visvamitrasana (Sage Visvamitra’s Pose): Steps, Benefits & Modifications

Visvamitrasana, or Sage Visvamitra's Pose, is a captivating yoga posture that pays tribute to the great sage Visvamitra, known for his determination and spiritual journey. This asana symbolizes the transformation of body and mind, guiding us toward strength, balance, and spiritual awakening.

Visvamitrasana (Sage Visvamitra’s Pose)

The name "Visvamitrasana" originates from Sanskrit, where "Visvamitra" refers to the sage Visvamitra, and "Asana" means "pose." This pose commemorates the sage's unwavering commitment to spiritual growth and the timeless wisdom he imparted.

Visvamitrasana is pronounced as "vish-vah-mih-TRAHS-uh-nuh."

This dynamic pose targets the hamstrings, quadriceps, hip flexors, and shoulders. It also engages the core and requires openness in the chest and shoulders. Energetically, Visvamitrasana stimulates the Manipura (Solar Plexus) chakra, invoking our inner strength and self-confidence.

How to Perform Visvamitrasana (Sage Visvamitra’s Pose)

  1. Begin in a high lunge position with your right foot forward and left foot back.

  2. Place your right hand on the ground, about a foot in front of your right foot.

  3. Press your right hand firmly into the floor as you twist your torso to the right.

  4. Lift your left arm towards the sky, opening your chest and reaching your arm over your head.

  5. Slowly begin to bend your right knee, lowering your left foot to the ground behind you.

  6. Keep your left arm extended and engage your core for stability.

  7. Find your balance and allow your gaze to follow your left hand, looking up.

  8. Hold the pose for several breaths, maintaining your alignment and strength.

  9. To release, gently come back to the high lunge position and switch sides to repeat.

Visvamitrasana (Sage Visvamitra’s Pose)

When to do it

Visvamitrasana is best practiced during the morning or early evening, when your energy is at its peak. This pose is ideal for times when you seek to connect with your inner power and determination.

Preparatory Poses

Prepare your body for Visvamitrasana by warming up with hip-opening poses like Warrior II and Trikonasana (Triangle Pose) to prepare your hips and legs.

Follow up Poses

After practicing Visvamitrasana, follow up with hip and hamstring stretches like Ardha Hanumanasana (Half Splits Pose) to release any tension and maintain flexibility.


Visvamitrasana awakens the Manipura (Solar Plexus) chakra, located in the core area. This chakra governs self-confidence and personal empowerment, qualities symbolized by the sage Visvamitra.

Manipura (Solar Plexus) chakra

Mantra for this Pose

While in Visvamitrasana, you can recite the mantra "Om Ram" to activate and balance the energy of the Manipura chakra, enhancing your focus and inner strength.

Alignment Cues

  • Keep your chest and heart open as you lift your arm overhead.

  • Engage your core to support the twist and maintain stability.

  • Ground down through your standing leg for a strong foundation.

  • Allow your gaze to follow your hand, enhancing your balance and focus.

Duration of Hold

Hold Visvamitrasana for 5 to 10 breaths on each side, gradually increasing the duration as you gain strength and flexibility.


Find a steady gaze either forward or upward to help maintain your balance and concentration.

Physical & Spiritual Awareness

As you practice Visvamitrasana, focus on the connection between your breath and movement. Embrace the symbolism of the sage's transformation and let this pose inspire your own journey of growth and self-discovery.

Beginners’ Tips

If you are new to Visvamitrasana, use a yoga block under your bottom hand for added support and balance. Gradually work towards lowering your hand to the floor.

Who should not do it

Individuals with shoulder, hip, or hamstring injuries should avoid this pose. Pregnant individuals and those with high blood pressure should also skip Visvamitrasana.

Who should do it

Intermediate to advanced practitioners with a good level of strength and flexibility can explore Visvamitrasana. If you feel confident in standing poses and hip openers, you are ready to embark on this asana.

Benefits of Visvamitrasana (Sage Visvamitra’s Pose)

  1. Stretches the hamstrings, hips, and shoulders.

  2. Strengthens the legs, core, and upper body.

  3. Improves balance and focus.

  4. Activates the Manipura chakra, boosting self-confidence.

  5. Inspires determination and resilience.

Modifications for Visvamitrasana (Sage Visvamitra’s Pose)

  • If you cannot reach the ground with your bottom hand, use a yoga block to support your hand at a comfortable height.

  • For a gentler variation, perform the pose with your back knee on the ground for added support.

Common Mistakes

Avoid collapsing your chest or rounding your back. Maintain an open heart and long spine throughout the pose.

Safety and Precautions

Practice Visvamitrasana mindfully and respect the limits of your body. Warm up adequately and listen to any discomfort or strain.

Additional Preparation Tips

  • Direction to face while doing this pose and why: Face in the east direction to connect with the sunrise energy, symbolizing a new beginning and transformation.

  • What to wear for this pose: Wear comfortable and flexible clothing that allows for ease of movement.

  • Suitable place and essential oil or fragrance: Practice Visvamitrasana in a calm and uncluttered space. Consider using invigorating essential oils like peppermint or eucalyptus to awaken your senses.

  • Music for this Pose: Play soothing and uplifting music that resonates with your spiritual journey and inner exploration.

As you embrace the spirit of Sage Visvamitra's transformation, allow Visvamitrasana to guide you on a path of strength, balance, and self-discovery. Trust in your inner power and the wisdom of the sage as you navigate the journey of this captivating pose.

Happy yoga-ing, everyone!


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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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