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

Prishthasana (Back Pose)

Prishthasana (back pose) is a part of the Advance group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Prishthasana (Back Pose)

  • Stand erect with the feet about 30 em apart and the toes turned out to the sides.
  • Bend the knees, bringing them as close to the floor as possible.
  • Simultaneously, bend the trunk backward from the waist.
  • Move the arms back and reach down to grasp the ankles. Bend the head back.
  • Without straining, lower the head and back nearer to the floor.
  • Hold the final position for as long as is comfortable. Alternatively, the hands may be placed on the waist to support the backward movement of the spine, and then moved down the thighs and legs.

Breathing pattern while doing Prishthasana (Back Pose)

  • Inhale while in the standing position.
  • Exhale while bending backwards and grasping the ankles. Breathe normally in the final position.
  • Retain the breath inside while returning to the starting position.
  • Exhale in the standing position.

Sequence of doing Prishthasana (Back Pose)

  • Those suffering from slipped disc, sciatica or dislocation of the hip joints should not practise it. 
  • Follow with a standing, fotward bending posture such as utthita janu sirshasana.

Benefits of doing Prishthasana (Back Pose)

  • This asana beneficially stretches the abdominal muscles and organs. It increases circulation in the back, stimulating and toning the nerves of the spine. 
  • It streng­ thens the legs and develops balance.

Precautions while doing Prishthasana (Back Pose)

  • Those suffering from slipped disc, sciatica or dislocation of the hip joints should not practise it. 
  • Not for people with stomach ulcers, high blood pressure, coronary thrombosis or any back ailment. 

Advanced variation of Prishthasana (Back Pose)

  • Stand erect with the feet about 30 cms apart and the toes turned out to the sides.
  • Raise the arms over the head and slowly bend the trunk backward from the waist. 
  • Simultaneously, bend the knees and bring them fotward.
  • Move the arms to the sides and reach down to grasp the ankles.

Advanced Yoga Poses Series

Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Prishthasana (Back Pose) is one of the yoga poses classified as advanced yoga poses.

Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun SalutationPawanmuktasana SeriesPadmasana group of asanasforward bending yoga posesspinal twisting yoga posespostures for meditationinverted yoga poses, and balancing yoga poses.

Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.

List of Advanced Yoga Poses

  1. Poorna Bhujangasana – Full Cobra Pose In Yoga
  2. Koormasana – Tortoise Pose In Yoga
  3. Poorna Shalabhasana – Full Locust Pose In Yoga
  4. Poorna Dhanurasana – Full Bow Pose In Yoga
  5. Dhanurakarshanasana – Archer’s Pose In Yoga
  6. Prishthasana – Back Pose In Yoga
  7. Parighasana – Beam or Cross-bar pose In Yoga
  8. Chakrasana – Wheel Pose In Yoga
  9. Hanumanasana – Hanuman’s Pose In Yoga
  10. Brahmacharyasana – Celibate’s Pose In Yoga
  11. Grivasana – Neck Pose In Yoga
  12. Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
  13. Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
  14. Mayurasana – Peacock Pose In Yoga
  15. Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
  16. Moolabandhasana – Perineal Contraction Pose In Yoga
  17. Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
  18. Astavakrasana – Eight-twists Pose In Yoga
  19. Vrischikasana – Scorpion Pose In Yoga
  20. Eka Pada Sirasana – One Foot To Head Pose In Yoga
  21. Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
  22. Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
  23. Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
  24. Padma Parvatasana – Lotus Mountain Pose In Yoga
  25. Kashyapasana – Sage Kashyapa’s Pose In Yoga
  26. Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga

Conclusion

We hope you found this article on Prishthasana (Back Pose) useful. It covers how to do Prishthasana (Back Pose), the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.

Articles related to Prishthasana (Back 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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