Asana: Pose
Simhasana at a Glance
Simhasana or the Lion Pose, is one of the unique yoga poses, with the combination of sound and body posture, which helps to increase the benefits. This is a simple hatha yoga exercise that any age group can do. This asana is good for the face, throat, and respiratory organs.
Benefits:
- It gives a good stretch to the facial muscles and maintains the luster of the facial skin.
- Simhasana also assists in the practice of (Mula, Jalandhara, Uddiyana) the Bandhas and makes performing them easier or more effective.
- Regular practice of this asana helps to improve the vocal cords and is beneficial for the thyroid.
- It opens your chest when you bend forward and roar.
- It also helps reduce emotional stress and improves your confidence level.
Who can do it?
Beginners of any age, from kids to elders, can do this asana as this is a beginner-friendly pose. Children can enjoy and do this pose. People who are mentally disturbed can do this asana to let out their emotions by roaring like a lion. People who want to improve their speech can do this asana regularly under the guidance of the yoga trainer.
Who should not do it?
People with weak wrists should avoid doing it by forcing their palms on the floor. People with injured knees or ankles should avoid doing it. People suffering from severe respiratory issues should avoid doing it. People with dental or jaw issues should avoid it. For any recent surgeries, avoid them or consult your health care provider.
How to Do Simhasana?
Follow the Step-by-Step Procedure
Lion pose should be included in your daily routine to improve your health benefits. This is simple, friendly, and joyful asana.
- For any yoga pose, find a quiet place, place a yoga mat or a soft carpet; the surface should be even.
- Sit in a Vajrasana pose (thunderbolt) on the yoga mat. Keep your backbone straight and take a relaxed breath to set yourself up for the Simhasana pose.
- Sit on your heels; your big toes should touch each other, and your knees should align with the hip.
- Now, spread your knees wide.
- Keep your fingers under your legs below the knee (backward), your fingers facing backward, your palm facing the mat, and your wrist facing in the front.
- Now take a deep breath, stretch and straighten your neck and spine, open your mouth, and bring out your tongue as much as possible towards the chin.
- Now, gaze at the center of your eyebrows or the tip of your nose, and exhale (exhale forcefully). Make a sound like a lion(roar like a lion), or say “haaaaa” with a bit of force from your throat as you release tension.
- Hold this pose for 15 to 20 seconds, and then again inhale deeply and exhale with a roar like a lion.
- Depending on your comfort level, you can do this 3 to 6 times.
- After roaring, gently massage your neck when you bring your tongue in.
- If you can’t do this pose with Vajrasana, then you can do it with Sukhasana, a simple version.
- You must sit in the Sukhasana pose with crossed legs and keep your hands on your thigh or the mat.
- Inhale deeply, straighten your spine, bring your tongue out towards the chin, and exhale with the roaring sound of the lion, looking forward between the eyebrows.
- Hold this pose for about 20 sec or more. And repeat this process for about 4 to 5 times.
- After you leave the pose, massage your neck gently and take gentle breaths to relax.
What are the Benefits of Simhasana?
- This exercise is good for your face, eyes, tongue, and throat. When you roar, it stimulates your throat and face muscles.
- It helps to stimulate the throat chakra, which is helpful for communication and expression.
- This helps to improve your vocal cords for a better and clearer voice and speech.
- This asana prevents the respiratory tract from infection and keeps you from bad breath.
- It also helps to treat speech disorders. Stuttering, stammering, and lisping.
- It improves with better facial blood circulation and gives you a natural anti-aging effect.
- The lion roars with the exhalation, releasing all negative thoughts and emotions. This brings in new energy, improves your mood, and builds confidence.
- It also helps with mild digestion issues as it massages your abdomen.
Health Conditions that Might Benefit from the Simhasana
- It helps to relax, release your facial tensions, stretch your facial muscles and create a relaxed expression.
- It can help with the throat issues like thyroid and strengthen the vocal cords.
- Lion’s breath yoga helps to reduce bad breath.
- It also helps to treat speech disorders. Stuttering, stammering, and lisping.
- People with mild digestion problems can practice this pose.
- It helps to get better breath control, which is good for the respiratory system.
- For people with stress, anxiety, and negative thoughts, the Simhasana pose will be helpful.
- It helps keep you from many diseases by stimulating the three major Bandhas (Mula, Jalandhara, and Uddiyana Bandhas).
- This can help to soothe your eyes and reduce the strain.
Safety and Precautions
- People who have wrist or knee injuries should avoid Simhasana. They can do this asana after consulting their doctor.
- When your roar doesn’t overstretch your mouth, this could lead to strain.
- Be careful if you feel dizzy when you gaze in between the eyebrows, then gaze normally.
- This may be a simple pose, but it’s always better to start under the guidance of a yoga trainer.
- Lion’s pose face yoga should be done on an empty stomach in the morning.
Common Mistakes
- To continue it even if you feel dizzy or uncomfortable.
- Doing this asana after meals.
- Being a beginner and doing it on your own.
- Start it gradually from the basic Simhasana pose and go to the advanced.
Tips for Lion Pose
- Do the variation that is comfortable for you.
- Dot preparatory poses like the Hero, Siddhasana, or Baddha Konasana pose.
- Do the cooling posture after the Lion pose – Camel or Child Pose.
- If you have an injury, sit on the chair and do the asana.
- Don’t place your palms on the floor if you have weak wrists. Keep them on your thighs.
- Keep your back straight and chest open.
- Don’t bend your arms.
- See that you are firmly seated.
Physical Alignment Principles for the Simhasana
- Kneel on the mat in the Vajrasana pose and spread your knees.
- Buttocks resting on your heel. Big toes are touching each other.
- Keep your fingers apart on the knee (like lion’s claws) or on the mat and give pressure.
- Inhale, stretch and bring your tongue out toward the chin.
- Keep your eyes open. Gaze in between your eyebrows or to the tip of the nose.
- Exhale through your mouth and produce a powerful sound of “HA” (roar of Lion); this breath should come out of your stomach.
- Hold this pose within your comfort level, then when you return to the starting position, relax by taking a few breaths and go for the next round.
Simhasana and the Breath
This Simhasana pose combines sound (lion-like roar) and posture. Breath is very important in this Lion Pose. When you breathe in, you open your chest and when you breathe out with your mouth wide open and your tongue out like a roaring lion, the breath brings out all the negative energy and brings out your stress and anxiety. The exhalation contracts the abdominal muscles with the roaring sound, clears your speech, removes your shyness, and builds confidence. The breath helps to calm your mind and strengthens your nervous system.
Simhasana Variations
- You can do this by sitting in the Sukhasana pose.
- You can do this with the Mandukasana (frog pose) to give more stretch.
- You can also do the advanced Simhasana pose with the Padmasana Lotus pose.
- You can do this by sitting on the chair if you have knee or wrist issues.
The Bottom Line
The Simhasana imitates the Lion roar and this is the one asana that is performed with sound. Any age group can do this; children can do it as a fun asana and be easily included in their regular lives. Simhasana can be practiced for spiritual upliftment, physical fitness, emotional balance and to increase your confidence level. This requires strong breathing and energetic exhalation, which clear many diseases. This reduces stress and anger, increases self-awareness and keeps you in control of your emotions.
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