
01 Nov Yashtikasana – The Stick Posture
I experience relief as I stretch, releasing my pent-up stress
Yashti means a stick. Just as a stick on the ground is long and slender, this asana takes such a form. It stretches all the muscles of the body.
The all body stretch avoids undue strain as it is done in a supine position.
Method of Practice
Starting Position
- Lie on your back on a mat with your legs fully extended, feet together and hands at the sides, palms facing down.
Steps
- Inhaling, raise both your hands together above your head on the ground, stretching them.
- Simultaneously, point your toes downwards away from the body as though the upper body is pulled upwards and the lower body downwards with the stomach stretched between.
- Maintain the stretched position for six seconds, while retaining the breath.
Posture Release
- Exhaling, relax your hands and toes, not returning to the starting position but retaining the hands above the head on the floor.
- Repeat the stretching of your hands upwards and the toes downwards 4 to 5 times, taking a pause of three seconds in between each round if necessary.
- After you have completed the stretching and relaxing as mentioned above for a couple of times, while exhaling, return to the starting position by bringing your hands to the sides of the thighs and relaxing your toes.
Limitations / Contraindications
- Spinal injury
- Frozen shoulder and arthritis
- Recent surgery in the abdominal region
Benefits
Physical
- It facilitates the maximum stretching of your body.
- It causes deep pressure on the muscular tissues as well as on the organs.
- It tones the usually relaxed abdominal and pelvic muscles.
- It provides adequate stretch to your spine.
Therapeutic
- It aids better circulation of your blood.
- The thoracic area opens up and hence improves your breathing.
- It helps in correcting the faulty posture of rounded or drooping shoulders.
- It is also good for those who have tennis elbow.
- It eases the pain of joints.
Psychological
- It helps in de-stressing.
- There is an overall relaxation to the body and mind.
Muscles Involved
- Concentric contraction of gastrocnemius and soleus
- Isometric contraction of the neck and the back
- Anterior abdominal wall muscles are stretched
Hansaji J. Yogendra’s Variations for Yashtikasana
Variation 1
- Lie on your back on a mat with your legs fully extended, feet together and your hands at your side, palms facing down.
- Inhaling, raise one hand above your head to rest on the ground simultaneously pointing the toes of the same side foot downwards.
- Stay in this position, practising regular abdominal breathing for half to one minute, maintaining the stretch.
- Relax the stretch and while exhaling, bring your hand back to your side and relax your toe.
- Repeat with the other leg and toes.
- Repeat the process using your opposite hand and leg.
Variation 2
- In the same starting position as above, raise one hand above your head to rest it on the ground, stretching it.
- Simultaneously, point your toes upwards towards the ceiling and towards the body so that you feel a stretch on the calf muscles and the back of the thigh.
- Stay in this position, practising regular abdominal breathing for half to one minute, maintaining the stretch.
- Relax the stretch and while exhaling, bring the hand back to your side and relax your toe.
- Repeat with your other leg and toes.
Variation 3
This variation is the same as Variation 2 except use both your hands and toes together.
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