Basic SittingIntermediate
Sage Vamadeva's Pose I
Vamadevasana I
Sage Vamadeva's first pose combining a low lunge, backbend, and twist.
No image available
How to Perform
- 1
From a low lunge, bend the back knee and clasp the foot with both hands behind the head.
- 2
Press the chest forward and up while keeping the front knee stacked over the ankle.
- 3
Twist the torso gently toward the front leg as the back foot draws closer to the crown.
- 4
Maintain steady breathing, then release and switch sides.
Benefits
- Opens hip flexors and quadriceps deeply.
- Builds strength in the back and shoulders.
- Enhances spinal rotation and stability.
Alignment Cues
- Pelvis level
- Spine long
- Shoulders relaxed
- Knees tracking forward
Common Mistakes
- • Forcing depth
- • Rounding spine
- • Holding breath
- • Ignoring pain signals
Contraindications
- • Hamstring Tear
- • Lower Back Injury
- • Sciatica
Recommended Props
StrapBlockBlanket