Jyestikasana (Superior Posture) – Steps, Benefits

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Superior Posture In Yoga - Jyestikasana
Superior Posture (Jyestikasana)

Jyestikasana, also known as the Superior Posture or the Net-Bearer’s Pose, is a yoga asana that is performed in a seated position with the hands clasped behind the back, palms facing outwards, and the chest lifted. This pose is considered to be one of the most important and beneficial yoga postures.


English NameSuperior Posture / Net-Bearer’s Pose
Sanskrit NameJyestikasana
MeaningJyestikasana is a Sanskrit word that is derived from two words, “jyestha” which means “eldest” or “most excellent,” and “asana” which means “pose” or “posture.”
Base positionLying on stomach
Duration5-10 minutes
Body PartBack
CategoryRelaxation Postures
BenefitsThe pose is often used to stretch and strengthen the back muscles, improve posture, and counteract the negative effects of prolonged sitting or standing.

Advasana (Reversed Corpse Pose) – Overview

How to do Jyestikasana (Superior Posture)

Jyestikasana Steps
  1. Lie flat on the stomach with the legs straight and the forehead resting on the floor.
  2. Interlock the fingers and place the palms on the back of the head or neck.
  3. Allow the elbows to rest on the floor.
  4. Relax the whole body and become aware of the breathing process.
  5. After some time, again become aware of the body and surroundings, and gently and smoothly release the posture.

Breathing pattern: Natural and rhythmical.

Variation: This asana may also be performed with the fingers of both hands interlocked and placed under the forehead, palms facing up.

Benefits of doing Superior Posture In Yoga – Jyestikasana

S NoBenefitDescription
1Improves postureJyestikasana strengthens the muscles of the back, shoulders, and chest, which helps to improve posture and prevent hunching.
2Stretches the shoulders and chestThe clasped hands behind the back provide a deep stretch to the shoulders and chest muscles, increasing flexibility and range of motion.
3Enhances breathingThe lifted chest in Jyestikasana helps to open up the lungs and improve breathing, which can be beneficial for people with respiratory problems.
4Stimulates the heart and throat chakrasJyestikasana is believed to stimulate the heart and throat chakras, which are associated with communication, creativity, and self-expression.
5Calms the mindJyestikasana is a simple, calming pose that can help to reduce stress and anxiety.
Benefits of Jyestikasana (Superior Posture)


  1. People with shoulder, neck, or back injuries should avoid this pose or perform it under the guidance of a qualified yoga teacher.
  2. Those with limited flexibility in the shoulders or chest should proceed slowly and gently in this pose.
  3. It is advisable to avoid this pose during menstruation.

Overall Jyestikasana is a simple yet powerful asana that helps improve posture, enhance breathing, and stimulate the heart and throat chakras. It can be easily incorporated into a daily yoga practice, and it has numerous benefits.