Foot held, leg longGaze up, neck longSupporting arm strongHand presses downStanding leg strongVisvamitra's Pose
Viśvāmitrāsana
Read what the gnome says
Visvamitra's Pose! From a lunge, thread one arm under the thigh, hook the leg over the arm, and extend it sideways. Lean away, lift the other arm. Core firm. Warm up the hamstrings first. Breathe, then switch. Sage gnome.
Works on Obliques · Hamstrings · Deltoids
How to do it
- From a lunge, tuck the shoulder under the front thigh and place the same-side hand beside the foot.
- Hook the thigh over the upper arm and take the front foot in the opposite hand.
- Straighten the leg to the side, lift the chest and hold; switch sides.
Common mistakes
- Don’t force the leg straight: keep a soft bend.
- Don’t collapse the supporting shoulder.
- Don’t crank the neck.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
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