14/06/2025
Sugreevasana is an advanced yoga posture that requires high levels of flexibility, spinal mobility, and body awareness. The pose seen in your image resembles a deep side head-to-knee variation, often categorized under intense forward-bending and twisting asanas.
🧘♂️ How to Practice Sugreevasana (Techniques & Preparations)
⚠️ Pre-requisites / Preparatory Poses:
Before attempting Sugreevasana, master the following:
Janu Sirsasana (Head-to-Knee Forward Bend)
Parighasana (Gate Pose)
Upavistha Konasana (Wide Angle Seated Forward Bend)
Marichyasana C or D (for spinal twist and internal rotation)
Trikonasana & Parivrtta Trikonasana (for oblique stretch)
🔄 Step-by-Step Technique of Sugreevasana:
Start in Dandasana (Staff Pose):
Sit upright with legs extended forward.
Engage your thighs and flex your feet.
Extend One Leg to the Side:
Move your right leg out to the side in a wide-legged seated pose.
Keep the left leg straight forward.
Side Bend Toward the Outstretched Leg:
Raise your left arm and begin bending laterally over the right leg.
Simultaneously, turn the chest upward (not collapsing over the leg).
Reach and Hold the Foot:
Wrap both hands around the right foot (or ankle).
Deepen the stretch by lengthening both sides of the waist.
Let the head rest on or near the shin.
Twist the Neck Backwards (Optional):
To enter the advanced version seen in your image, rotate the neck and look upward, allowing a twist through the cervical spine.
This requires significant control and should be attempted gradually.
Breathe Deeply:
Maintain steady, deep breathing.
Stay in the pose for 30–60 seconds or as comfortable.
🧘♀️ Important Alignment Tips:
Keep both sitting bones grounded.
Don’t force the head down—work gradually.
Engage the core to support the twist.
Use props (like a strap) if you can’t reach your foot initially.
❗Cautions & Contraindications:
Avoid with lower back or neck injuries.
Modify if you have tight hamstrings or hips.
Always warm up thoroughly before deep bends.
🔁 Follow-Up Poses:
Paschimottanasana (Seated Forward Fold)
Ardha Matsyendrasana (Half Lord of the Fishes)
Balasana (Child’s Pose) for counter-relaxation
Bihar_Yogasana_Academy Yogi_Kundan
