The best way to do, Advantages, Anatomy Concerned

Introduction and That means

Simhasana, generally generally known as the Lion Pose, derives its identify from the Sanskrit phrases Simha (lion) and Asana (pose). It’s described in classical yoga texts such because the Hatha Yoga Pradipika and the Gheranda Samhita. The posture resembles a lion’s highly effective, open-mouthed roar and symbolizes braveness, confidence, and freedom of expression.

Within the classical textual content Hatha Yoga Pradipika, Swami Swatmarama identifies Siddhasana, Padmasana, Bhadrasana, and Simhasana as 4 of crucial asanas, highlighting their significance in yogic follow.

The best way to Practise Simhasana

In response to the Hatha Yoga Pradipika, there are two strategies of practising Simhasana.

Method 1: Classical Simhasana

1.   Sit on the ground with the ankles crossed beneath the physique.
2.   Place the suitable ankle below the left buttock, on the left aspect of the perineum.
3.   Place the left ankle below the suitable buttock, on the suitable aspect of the perineum.
4.   Preserve the backbone erect and the physique relaxed.
5.   Undertake a partial Jalandhara Bandha by gently reducing the chin towards the chest.
6.   Open the mouth and protrude the tongue outward so far as is comfy.
7.   Place each palms on the knees, dealing with downward, with the fingers unfold aside.
8.   Keep regular respiration and maintain the posture comfortably.

Method 2: Simhagarjasana (Roaring Lion Pose)

1.   Sit comfortably in Dandasana (Employees Pose) with the legs stretched out in entrance of the physique.
2.   Bend the suitable leg and place the suitable foot beneath the suitable buttock.
3.   Bend the left leg and place the left foot beneath the left buttock, assuming a Vajrasana-like place.
4.   Separate the knees as vast as is comfy.
5.   Place each fingers on the knees with the palms dealing with downward and the fingers unfold aside or alternatively, place the palms on the bottom between the knees, with the fingers pointing towards the physique.
6.   Elevate the chin roughly 2–3 inches upward and undertake Shambhavi Mudra.
7.   Open the mouth and protrude the tongue outward so far as is comfy.
8.   Inhale deeply via the nostril.
9.   Exhale forcefully via the mouth whereas producing a lion-like roaring sound, corresponding to “hhaaa”
10. Repeat for a number of rounds, then calm down and return to the beginning place.

Breath and focus 

Inhale deeply and slowly via the nostril. Exhale forcefully via the mouth whereas opening the mouth vast, extending the tongue, and producing a lion-like roaring sound (“hhaaa”).

Coordinate the motion of the tongue, throat, and facial muscle groups with the exhalation. Mild gaze on the third eye (between eyebrows) or tip of the nostril.

Preparatory Pose for Simhasana :

Vajrasana (Thunder-bolt pose)

Bhadrasana (Gracious pose)

Veerasana (Hero pose)

After pose for Simhasana 

Supta veerasana (reclining hero pose)

Matsyasana (Fish pose)

Advantages of Simhasana

Simhasana provides advantages for each bodily and psychological well-being.

In response to the classical yogic textual content Hatha Yoga Pradipika, Svatmarama states that Simhasana helps in mastering the three vital bandhas (vitality locks):

• Jalandhara Bandha – Throat lock
• Mula Bandha – Root lock
• Uddiyana Bandha – Stomach lock

Bodily Advantages

• Relieves stress within the face, jaw, and neck muscle groups.
• Strengthens and prompts the muscle groups of the throat, tongue, and pharynx.
• Could enhance voice readability and vocal consciousness.
• Will increase blood circulation to the face and neck.
• Helps lymphatic drainage and should assist relieve nasal and sinus congestion.
• Enhances consciousness of respiration and higher airway perform.
• Simhasana, via the follow of Jalandhara Bandha, might improve thyroid gland exercise.

Psychological and Emotional Advantages

• Helps launch suppressed feelings and facial stress.
• Reduces stress and promotes leisure.
• Encourages confidence, braveness, and self-expression.
• Could assist shy or introverted people grow to be extra expressive and communicative.
• Improves focus and mindfulness by directing consciousness inward.

Results on the vitality channels

Simhasana strongly stimulates the Vishuddhi Chakra, positioned on the throat.

The forceful extension of the tongue, opening of the mouth, and contraction of throat muscle groups assist take away energetic blockages related to communication and self-expression.

Helps activate the three yogic locks (bandhas), that are believed to information important vitality (prana) via the central vitality channel (Sushumna Nadi).

Anatomy Concerned in Simhasana (Lion Pose)

• Arms and Arms: The shoulders are barely flexed and internally rotated because the palms press firmly on the knees. The elbows stay prolonged, whereas the fingers are unfold aside.
• Neck and Cervical Area: A light cervical flexion happens because of the partial Jalandhara Bandha (chin gently lowered towards the chest). The deep cervical flexors, longus colli and longus capitis help in sustaining neck alignment.
• Face: Simhasana prompts the facial muscle groups, together with the orbicularis oris, platysma, buccinator, and muscle groups of facial features.
• Backbone: Postural assist is offered by the erector spinae, multifidus, quadratus lumborum, and transversus abdominis, serving to keep an upright seated posture.
• Hip Joints: The hips are flexed, kidnapped, and externally rotated. The gluteus maximus, gluteus medius, piriformis, obturator internus, contribute to stabilization of the pelvis.
• Knees: The knees stay flexed all through the posture.
• Ankles and Ft: The ankles are plantar-flexed and crossed beneath the physique.
• Core Muscle mass: The transversus abdominis, multifidus, diaphragm, and pelvic ground muscle groups work collectively to stabilize the trunk and assist spinal alignment through the pose.

Precautions and Contraindications

• Keep away from Simhasana in instances of acute knee, ankle, or hip accidents, and after latest surgical procedure involving these joints.
• People with extreme arthritis or weak or unstable knees, ankles, or wrists ought to follow with warning or acceptable modifications.
• These with temporomandibular joint (TMJ) problems ought to keep away from extreme mouth opening.
• Observe with warning throughout being pregnant and in instances of uncontrolled hypertension.
• Discontinue the posture if it causes ache, dizziness, or vital discomfort.

Frequent Errors Throughout Simhasana Observe

• Slouching or rounding the backbone as an alternative of sustaining an upright posture.
• Extreme pressure within the face, jaw, throat, or neck.
• Holding the breath or respiration irregularly through the posture.
• Performing the posture with stress within the shoulders moderately than protecting them relaxed.
• Forcing the posture past one’s comfy vary of movement.

Modifications for Simhasana

• Sit on a folded blanket, cushion and follow in a cushty cross-legged place if the posture is uncomfortable
• Preserve the mouth partially open and prolong the tongue solely so far as comfy if there’s jaw discomfort.
• Place a folded blanket below the knees or ankles for added assist.
• Use wall assist for the again if sustaining an upright posture is troublesome.

References 

Hata Yoga Pradipika – Swami Mukthibodhananda

Pawar NP, Khandekar V, Jain S. Position of Simhasana within the administration of hypothyroidism: a overview. J Ayu Int Med Sci. 2023;8(3):116-119.

Choudhary D, Yadav SK, Samagandi Ok, Kumar P. Conceptual research of Simhasana: an analytical overview. Asian J Sci Technol. 2019;10(11):10438-10441.

Gheranda Samhita

Anatomy of Hata Yoga – H David Coulter

This text is authored by Dr Ashwini Bhat, Head of the Yoga & Physiotherapy Division at Straightforward Ayurveda Hospital.

For personalised steering and solutions to your well being considerations, click on beneath to seek the advice of Dr Ashwini Bhat on-line Through Google Meet:

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