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Niralamba Paschimottanasana - Unsupported Back Stretching Pose In Yoga, How to do Niralamba Paschimottanasana - Unsupported Back Stretching Pose In Yoga, Benefits of Niralamba Paschimottanasana - Unsupported Back Stretching Pose In Yoga, Precautions, & a note for yoga practitioners

Niralamba Paschimottanasana – Unsupported Back Stretching Yoga Pose

Niralamba Paschimottanasana (unsupported back stretching pose in yoga) is a part of the Balancing group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on strengthening the body and increasing brain functionality. 

How to do Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga

  • Sit with the legs outstretched and the feet together. Bend the knees and bring them to the chest, keeping the feet flat on the floor. Place the arms outside the legs and grasp the soles of the feet.
  • Relax the whole body and focus on a fixed point.
  • Lean backwards slightly onto the coccyx, lifting the feet off the floor.
  • Slowly raise the feet and straighten the knees.
  • Balance on the buttocks.
  • Pulling the arms back, draw the knees towards the head.
  • Relax the back as much as possible in the final position.
  • Do not strain.
  • Hold the position for as long as is comfortable.
  • Keeping the balance, slowly bend the knees and lower the feet to the floor.
  • Stretch the legs forward.
  • Relax the whole body.

Breathing pattern while doing Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga

  • Inhale in the sitting position.
  • Retain the breath in while raising and lowering the legs and while balancing, or breathe deeply and slowly if holding the pose for an extended period. 
  • Exhale after lowering the feet.

Sequence of doing Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga

  • This practice may be followed by bhujangasana or makarasana.

Benefits of Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga

  • This practice has similar benefits to paschimottan asana. 
  • In addition, it helps to improve the sense of balance.

Precautions while doing Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga

  • People suffering from slipped disc, sciatica, sacral infections, high blood pressure or heart disease should not practise this asana.

Balancing Yoga Poses Series

Niralamba Paschimottanasana - Unsupported Back Stretching Yoga Pose is a part of the balancing yoga poses series. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. According to science, balancing is linked to a longer lifespan. Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.

List of Balancing Yoga Poses

  1. Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
  2. Natavarasana – Lord Krishna’s Pose In Yoga
  3. Garudasana – Eagle Pose In Yoga
  4. Tandavasana – Lord Shiva’s Dance In Yoga
  5. Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
  6. Natarajasana – Lord Shiva’s Pose In Yoga
  7. Eka Padasana – One Foot Pose In Yoga
  8. Bakasana – Crane Pose In Yoga
  9. Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
  10. Merudandasana – Spinal Column Pose In Yoga
  11. Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
  12. Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
  13. Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
  14. Vatayanasana – Flying Horse Pose In Yoga
  15. Pada Angushthasana – Tiptoe Pose In Yoga
  16. Baka Dhyanasana – Patient Crane Pose In Yoga
  17. Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
  18. Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
  19. Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
  20. Hamsasana – Swan Pose In Yoga
  21. Santolanasana – Balancing pose In Yoga
  22. Vashishthasana – Sage Vashishtha’s Pose In Yoga

Conclusion

We hope you found this article on Niralamba Paschimottanasana - Unsupported Back Stretching Yoga Pose. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Niralamba Paschimottanasana - Unsupported Back Stretching Yoga Pose and preferably learn to do this pose in presence of a trained expert.

Articles related to Niralamba Paschimottanasana - Unsupported Back Stretching Yoga Pose

The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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