Santolanasana – Balancing Pose In Yoga

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Santolanasana - Balancing Pose In Yoga, How to do Santolanasana - Balancing Pose In Yoga, Benefits of Santolanasana - Balancing Pose In Yoga, Precautions, & a note for yoga practitioners

Santolanasana (balancing pose) in yoga is a part of the Balancing group of yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. It focuses on strengthening the body and increasing brain functionality. 

How to do Santolanasana – Balancing Pose In Yoga

  • Come into the starting position of marjari-asana.
  • Grasp the ground with the toes.
  • Straighten the knees, move the shoulders forward and drop the buttocks until the body is straight. The arms should be vertical.
  • Focus the gaze on a fixed point in front.
  • Hold the final position for a short duration.
  • Lower the knees to the floor.
  • Relax in marjari-asana or shashankasana.
  • Practise up to 5 times.

Breathing pattern while doing Santolanasana – Balancing Pose In Yoga

  • Breathe normally throughout the practice.

Benefits of Santolanasana – Balancing Pose In Yoga

  • This asana improves nervous balance and develops a sense of inner equilibrium and harmony. 
  • It strengthens the muscles of the thighs, arms, shoulders and spine.

Precautions while doing Santolanasana – Balancing Pose In Yoga

  • Avoid Santolanasana in case of wrist or shoulder injury, or leg injury.
  • A person suffering from low or high blood pressure should avoid it. 

Variation I :

  • Assume the final position of santolanasana. Slowly raise the left arm, keeping the body straight, and roll onto the right side so that the chest faces forward. The outer side of the left foot must be firmly on the floor with the right foot resting on top of it.
  • Rest the upper arm and hand along the trunk and thigh.
  • Balance in this position, keeping the body straight.
  • Roll back to the initial position and repeat the movement to the left side.
  • Practise up to 5 times on each side.

Breathing while doing Santolanasana – Balancing Pose In Yoga Variation 1

  • Breathe normally in the base position.
  • Retain the breath inside when practising the variations.

Variation 2

  • Assume the final position of santolanasana.
  • Focus the eyes on a point in front of the body.
  • Raise the left arm and place it behind the back so that the forearm rests across the small of the back.
  • Lower the arm and repeat on the other side. Contra-indications: People suffering from high blood pressure, heart conditions or hernia should not practise variations 2 or 3.

Precautions while doing Santolanasana – Balancing Pose In Yoga Variation 2

  • People suffering from high blood pressure, heart conditions or hernia should not practise variations 2 or 3.

Benefits while doing Santolanasana – Balancing Pose In Yoga Variation 2

  • As for the basic form; in addition, variations 2 and 3 balance the interaction between the dorsal and ventral muscles.

Variation 3

  • Assume the final position of santolanasana.
  • Focus the eyes on a point in front of the body.
  • Either keep both hands on the floor or assume the raised arm position of variation 2.
  • Raise the right leg, stretching it back and up.
  • Hold for a short duration.
  • Lower the leg and arm. Repeat on the left side.

Balancing Yoga Poses Series

Santolanasana – Balancing Pose In Yoga 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 Santolanasana – Balancing Pose In Yoga. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Santolanasana – Balancing Pose In Yoga and preferably learn to do this pose in presence of a trained expert.

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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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