Yoga is a great way to relax and connect with your mind, body, and soul. One yoga pose that really helps open the hips is called The Starfish Yoga Pose (Vasisthasana). In this blog post we will go over how to do it correctly and some tips for getting there.
Let’s dive in!
- What Exactly is the Starfish Pose?
- Benefits of the Starfish Pose
- 11 Steps on How to do the Starfish Pose
- 5 Tips on how to make the Star Fish Yoga Pose Easier
- Yoga Starfish Pose Alternatives
- Final Words
What Exactly is the Starfish Pose?
The Starfish Pose is a type of arm balance, which means you will be balancing your entire body weight on one hand with the other in the air. It can also be seen as an intense variation of Plank Pose due to its incredible focus and strength-building qualities. The pose may appear challenging at first but it’s worth the effort.
Benefits of the Starfish Pose
The starfish yoga pose is a great one. Similar to the downward dog, it helps stretch your back and arms. You can also use this pose as an alternative when you’re feeling too tired or sore from other poses like the plank or the sun salutation.
Some of the benefits you can expect are:
- The starfish yoga pose is a great way to stretch your back
- It also helps you relax and focus on the present moment
- This pose can help relieve pain in your lower back, hips, or neck
- You can do this pose anywhere – even if you don’t have a mat
- The starfish yoga pose is easy to remember and simple to do
- Star pose provides flexibility for your spine and joints while strengthening muscles in the shoulders, arms, legs, stomach, and back
11 Steps on How to do the Starfish Pose
- Step One: Place your right foot on the floor, then bend both knees. Bring your left knee towards you and place it on top of your right thigh.
- Step Two: Straighten out one arm in front of you with a fist clenched tightly to help maintain balance. Lean forward slightly onto that arm while extending the other arm back and stretching it as high as possible.
- Step Three: With your right hand, grab the top of your left foot close to the toes with a firm grip between your thumb and index finger (you may need some help from someone). Press down firmly into that grip to stretch out the arch in your lower back.
- Step Four: Bend your elbows and slowly lower yourself down onto the top of your left foot. The head, shoulders, chest should be in one line as you look up towards the arm that is stretched out.
- Step Five: Try to stay directly above or on top of the toes of your left foot with little weight being placed on it. Focus on balancing and breathing evenly.
- Step Six: Stay in the pose for about 30 seconds to a minute, then switch sides by bringing your right knee up towards you and placing it on top of your left thigh while straightening out the other arm forward with a fist clenched tightly to help maintain balance.
- Step Seven: Grab the top of your right foot close to the toes with a firm grip between your thumb and index finger. Press down firmly into that grip to stretch out the arch in your lower back.
- Step Eight: Bend your elbows, slowly lower yourself down onto the top of your right foot as you begin stretching out from both hips before coming back up towards standing.
- Step Nine: Repeat the pose on both sides with a break in between for about 30 seconds to one minute.
- Step Ten: Keep practicing and repeat the steps as many times as needed, but no more than ten minutes total per side. If you are able to maintain balance, then gradually work your way up by extending your arms out farther.
- Step Eleven: When you are done practicing, gently shake your arms and hands to help restore blood flow before slowly coming down onto the mat or floor. Finish by placing both legs together in front of you with a slight bend at the knees while holding on to them for support.
Take deep breaths as this is an intense arm balancing pose.
5 Tips on how to make the Star Fish Yoga Pose Easier
If you are going to practice yoga for a while, chances are that the Star Fish pose will become a familiar friend. You may be frustrated by the challenge it presents. The good news is that there are ways to make this challenging pose easier!
These tips will have you feeling like a starfish in no time.
- Place your hands on blocks or against walls for support- This tip can help with stability and balance as well as making sure you don’t overextend your neck and back muscles when bringing your head up to look at the ceiling.
- Bring one knee down- When I first started doing this pose, I found it difficult because of my tight hips so I brought one knee down which helped me get more height in my spine and improved the stretch I felt on one side of my body.
- Find a block to sit on or use a chair for support so you don’t have to worry about balance
- If your wrists are too weak, do this pose with only three fingers instead of four which will help reduce weight on your wrists and give them more time to recover between poses before trying again
- Practice Starfish Yoga Pose after Mountain Pose – it can be a good break as well as an opportunity to regroup from the intensity of climbing up into the starfish. Finish off by coming back down!
Related Article: Personalized Online Yoga
Yoga Starfish Pose Alternatives
Many yogis struggle with the Starfish pose, often because they have trouble balancing or their wrists are too weak to hold them up. If you’re one of those yogis, don’t worry – there are some alternative poses that will work well for you.
This is a great pose for beginners who can’t balance in the starfish position. It provides great strength and flexibility building exercises. The cobra pose also helps stretch your chest muscles which are important for breathing deeply while practicing yoga.
Similar to the Cobra, this is a good option if you need help getting into an upright position off the ground. Eagle pose also stretches your back muscles which tend to be tight from sitting.
Tripod Pose (Dandasana)
Where you have your legs wide apart while resting one hand onto each thigh with your palms up as if it were a chair seat. This posture stretches out the hip crease, buttocks, and groin muscles.
One of the most relaxing poses, this is great for people who are looking to calm their mind and body. The child’s pose can be done in a variety of ways so you can find one that works best for your needs.
Yoga Chair Pose
This variation on the Starfish Yoga Pose (Vasisthasana) helps stretch out all parts of your leg at once while also giving more support than other variations because it requires less balance. It is an easy way to increase range of motion; sitting cross legged with both legs bent into 90 degree angles will allow you to put weight onto each foot which gives some relief from load carried by joints, especially if they have been damaged or injured due to age or other reasons.
This is another pose to try if you’re having trouble balancing. The Triangle Pose stretches your hips and thighs, which can help relieve stress in those areas.
The standing pose is a great way to stretch your hamstrings and calves, which can help relieve pain in those areas. It also helps you relax so that you’re able to focus on the present moment.
This is a great pose for people who want to increase their core strength because it requires you to use your whole body and hold the position. Creating length in your spine while strengthening your abs, back, neck muscles and arms are some of the benefits of this pose.
Downward Facing Dog
Another good option if you would like more strenuous exercise with similar benefits as Plank Pose -both poses offer increased blood flow and stress relief which can help make yoga easier on your mind-body connection. The downward dog offers an extra benefit by stretching out the tight hamstrings that often get tense from sitting all day at work or school. It also helps stretch out those feet!
Have you tried the Starfish Pose? This pose is great for hip and back alignment, but we’ve included some tips to help make it easier.
Let me know in the comments section below if this post helped you learn more about yoga poses or what benefits they can provide!