There are three poses that are essential to be able to do well before you attempt Visvamitrasana. The first one is Triangle with your hand on the floor, the second one is Side Angle Pose with your hand to the floor and the third is Side Plank.Triangle pose is the first pose that students learn that stretches the hamstrings. At first it is hard to get the hand to the floor, but over time, as your flexibility improves, it may become possible. However, don’t sacrifice the opening of the chest to get the hand to the floor.The second pose is Side Angle Pose. While it is not necessary to be able to do Side Angle Pose with your hand on the floor, in order to do Visvamitrasana it is.The third pose that is important is a good strong Side Plank. Work on your ability to hold Side Plank for a minute. Make sure that the chest is open in Side Plank the same way it is in Triangle and Side Angle.If Visvamitrasana seems impossible, there is a “Half” version. This is where you start from a kneeling position. You can even place the raised foot on a wall for better stability.Here is a sequence for Visvamitrasana. I will be using elements of this in class this month.

Reclined Hand to Big Toe Pose, leg straight up and out to the side