The right way to do, Advantages, Anatomy Concerned

Introduction and Which 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 observe.

The right way to Practise Simhasana

In keeping with the Hatha Yoga Pradipika, there are two strategies of practising Simhasana.

Approach 1: Classical Simhasana

1.   Sit on the ground with the ankles crossed beneath the physique.
2.   Place the precise ankle underneath the left buttock, on the left aspect of the perineum.
3.   Place the left ankle underneath the precise buttock, on the precise 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 respiratory and maintain the posture comfortably.

Approach 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 precise leg and place the precise foot beneath the precise 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 large as is comfy.
5.   Place each palms 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.   Increase 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 by means of the nostril.
9.   Exhale forcefully by means of the mouth whereas producing a lion-like roaring sound, equivalent to “hhaaa”
10. Repeat for just a few rounds, then loosen up and return to the beginning place.

Breath and focus 

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

Coordinate the motion of the tongue, throat, and facial muscle tissue with the exhalation. Light 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 affords advantages for each bodily and psychological well-being.

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

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

Bodily Advantages

• Relieves pressure within the face, jaw, and neck muscle tissue.
• Strengthens and prompts the muscle tissue 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 will assist relieve nasal and sinus congestion.
• Enhances consciousness of respiratory and higher airway operate.
• Simhasana, by means of the observe of Jalandhara Bandha, might improve thyroid gland exercise.

Psychological and Emotional Advantages

• Helps launch suppressed feelings and facial pressure.
• Reduces stress and promotes leisure.
• Encourages confidence, braveness, and self-expression.
• Could assist shy or introverted people turn out 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, situated on the throat.

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

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

Anatomy Concerned in Simhasana (Lion Pose)

• Arms and Fingers: 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 gentle cervical flexion happens as a result of 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 tissue, together with the orbicularis oris, platysma, buccinator, and muscle tissue of facial features.
• Backbone: Postural assist is supplied 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 tissues: The transversus abdominis, multifidus, diaphragm, and pelvic ground muscle tissue work collectively to stabilize the trunk and assist spinal alignment through the pose.

Precautions and Contraindications

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

Widespread 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 respiratory irregularly through the posture.
• Performing the posture with pressure within the shoulders relatively than preserving them relaxed.
• Forcing the posture past one’s comfy vary of movement.

Modifications for Simhasana

• Sit on a folded blanket, cushion and observe in a snug cross-legged place if the posture is uncomfortable
• Preserve the mouth partially open and prolong the tongue solely so far as comfy if there may be jaw discomfort.
• Place a folded blanket underneath the knees or ankles for added assist.
• Use wall assist for the again if sustaining an upright posture is tough.

References 

Hata Yoga Pradipika – Swami Mukthibodhananda

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

Choudhary D, Yadav SK, Samagandi Ok, Kumar P. Conceptual research of Simhasana: an analytical evaluate. 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 customized steering and solutions to your well being issues, click on beneath to seek the advice of Dr Ashwini Bhat on-line By way of Google Meet:

https://www.easyayurveda.com/yogadoc/