Methods to do, Advantages, Anatomy Concerned

Introduction and That means

Simhasana, generally often called 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 apply.

Methods to Practise Simhasana

Based on 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 fitting ankle below the left buttock, on the left aspect of the perineum.
3.   Place the left ankle below the fitting buttock, on the fitting aspect of the perineum.
4.   Hold the backbone erect and the physique relaxed.
5.   Undertake a partial Jalandhara Bandha by gently decreasing the chin towards the chest.
6.   Open the mouth and protrude the tongue outward so far as is snug.
7.   Place each palms on the knees, going through downward, with the fingers unfold aside.
8.   Keep regular respiratory 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 fitting leg and place the fitting foot beneath the fitting 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 snug.
5.   Place each fingers on the knees with the palms going through 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 snug.
8.   Inhale deeply by way of the nostril.
9.   Exhale forcefully by way of the mouth whereas producing a lion-like roaring sound, resembling “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 way of the nostril. Exhale forcefully by way of 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 tissues 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 gives advantages for each bodily and psychological well-being.

Based on the classical yogic textual content Hatha Yoga Pradipika, Svatmarama states that Simhasana helps in mastering the three necessary bandhas (vitality locks):

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

Bodily Advantages

• Relieves rigidity within the face, jaw, and neck muscle tissues.
• Strengthens and prompts the muscle tissues 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 way of the apply of Jalandhara Bandha, might improve thyroid gland exercise.

Psychological and Emotional Advantages

• Helps launch suppressed feelings and facial rigidity.
• Reduces stress and promotes rest.
• Encourages confidence, braveness, and self-expression.
• Could assist shy or introverted people change into 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 tissues 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) by way of 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 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 tissues, together with the orbicularis oris, platysma, buccinator, and muscle tissues 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 tissues work collectively to stabilize the trunk and assist spinal alignment in the course of 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 apply with warning or applicable 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 important discomfort.

Widespread Errors Throughout Simhasana Observe

• Slouching or rounding the backbone as a substitute of sustaining an upright posture.
• Extreme pressure within the face, jaw, throat, or neck.
• Holding the breath or respiratory irregularly in the course of the posture.
• Performing the posture with rigidity within the shoulders quite than conserving them relaxed.
• Forcing the posture past one’s snug vary of movement.

Modifications for Simhasana

• Sit on a folded blanket, cushion and apply in a snug cross-legged place if the posture is uncomfortable
• Hold the mouth partially open and prolong the tongue solely so far as snug if there may be jaw discomfort.
• Place a folded blanket below the knees or ankles for extra 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. 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 examine 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/