Stambhan Asana (posture of retention) is an inverted yoga pose. It is a part of the Inverted group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. The Yoga pose focuses on reversing the action of gravity on the body. Instead of everything being pulled towards the feet, the orientation shifts towards the head. Inverted asanas have many amazing benefits.
How to do Stambhan Asana – Posture Of Retention In Yoga
- This asana requires the participation of two people of similar height and build.
- Lie on the back with the crown of the head touching that of the other person.
- The arms should rest beside the body with the legs and feet together.
- The two bodies should be in a single, straight line. Stretch the arms out to the sides at shoulder level and take hold of each other’s hands.
- Tense the arms and keep them flat on the floor with the elbows straight throughout the practice.
- The tops of the heads must press against each other. This is the starting position.
- Partner one should raise the legs, keeping them together, until they are perpendicular to the floor.
- Hold this position for a few seconds.
- Lower the legs to the floor.
- Again the same partner should raise both legs and buttocks from the floor and lower the legs into a horizontal position over the partner so the toes are above the partner’s navel.
- Hold the position for a few seconds, then slowly lower the legs and buttocks to the floor, resuming the starting position.
- Partner two then performs the practice in the same way.
- Each partner should practise up to 5 times.
Breathing pattern while doing Stambhan Asana – Posture Of Retention In Yoga
- Inhale and exhale deeply while in the starting position.
- Retain the breath outside while raising, holding and lowering the legs.
- Inhale while returning to the starting position.
Sequence of doing Stambhan Asana – Posture Of Retention In Yoga
- This asana should be followed by relaxation in makarasana or a backward bending counterpose such as setuasana, in order to stretch the abdomen and pelvis in the opposite direction.
Benefits while doing Stambhan Asana – Posture Of Retention In Yoga
- This practice has the benefits of both halasana and paschimottanasana. It strengthens the back and abdominal muscles, activates intestinal peristalsis, improving digestion and removing constipation. It facilitates the breakdown of fats by exercising the liver and gallbladder, and stretches the pelvic region.
Precautions while doing Stambhan Asana – Posture Of Retention In Yoga
- Druta halasana should not be practised by people with hernia, sciatica or other back or neck ailments, or by those with high blood pressure or heart ailments.
Inverted Yoga Poses SeriesStambhan Asana – Posture Of Retention In Yoga is a part of the series on inverted yoga poses. Inverted yoga poses fundamentally shift the orientation towards the head instead of the feet. There are 14 yoga poses in this series. These yoga poses are refreshing and revitalizing since they help with better blood circulation. They improve health, reduce anxiety and stress, and increase self confidence.
List of all inverted yoga poses
- Bhumi Pada Mastakasana – Half Headstand Pose In Yoga
- Vipareeta Karani Asana – Inverted Pose In Yoga
- Sarvangasana – Shoulder Stand Pose In Yoga
- Moordhasana – Crown-based Pose In Yoga
- Padma Sarvangasana – Shoulder Stand Lotus Pose In Yoga
- Poorva Halasana – Preliminary Plough Pose In Yoga
- Druta Halasana – Dynamic Plough Pose In Yoga
- Ardha Padma Halasana – Half Lotus Plough Pose In Yoga
- Stambhan Asana – Posture Of Retention In Yoga
- Sirshasana – Headstand Pose In Yoga
- Salamba Sirshasana – Supported Headstand Pose In Yoga
- Niralamba Sirshasana – Unsupported Headstand Pose In Yoga
- Oordhwa Padmasana – Headstand Lotus Pose In Yoga
- Kapali Asana – Forehead Supported Pose In Yoga
We hope you found this article on Stambhan Asana – Posture Of Retention In Yoga helpful. This series is a part of intermediate yoga poses. As a beginner, you can also explore Sun Salutation, Pawanmuktasana series, relaxation postures in Yoga, meditation postures in Yoga. As a yoga practitioner, do read the basics of Yoga.