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Siṁhāsana (सिंहासन)
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Siṁhāsana (सिंहासन)

Yoga Practice Name

Siṁhāsana (सिंहासन)

English Name

Lion Pose

Description and Steps

Description:

Siṁhāsana is a seated posture that involves sitting on the knees, with the legs spread wide apart and the arms extended forward in a lion-like gesture. It is often used to release tension, improve focus, and strengthen the throat and vocal cords. The pose is commonly practiced with a vocal expression (like a roar) to energize the body and mind.

Steps to Perform:

  1. Starting Position: Begin by sitting in Vajrasana (Thunderbolt Pose) with your knees together and feet flat on the floor.
  2. Leg Position: Spread your knees wide apart, ensuring that they are about the width of your hips or wider for stability. The tops of your feet should be flat on the ground, and your hips should be relaxed.
  3. Spinal Alignment: Sit upright, lengthening the spine. Keep your shoulders relaxed and your chest open. Engage your core slightly to maintain balance.
  4. Hand Position: Place your hands on your knees, with your fingers spread wide like the paws of a lion. You can also press your palms firmly into your knees.
  5. Facial Expression: Open your mouth wide, stick out your tongue, and stretch it downward toward the chin (as if roaring). Open your eyes wide and direct your gaze upwards. This expression is key to the pose, as it helps release tension and activate the throat.
  6. Breathing and Vocalization: Take a deep inhale through your nose, and as you exhale, make a roaring sound, like a lion’s growl. This vocalization energizes the throat and releases tension in the face, neck, and jaw. Repeat this breathing and roaring several times, if desired.
  7. Hold the Pose: Stay in the pose for 30 seconds to 1 minute, repeating the vocalization as you exhale. Keep your spine upright and focus on the sensation of releasing tension and energizing the body.
  8. To Exit: To release, gently come back to the starting position, bringing your knees together, and sit in a comfortable seated position like Sukhasana (Easy Pose) or Vajrasana for a few breaths.
General Benefits
  • Relieves Tension: Siṁhāsana helps release tension in the neck, face, and jaw, which can be built up from stress or poor posture.
  • Improves Respiratory Health: The deep breathing and vocalization involved in the pose help to open up the chest and improve lung capacity, promoting better breathing.
  • Strengthens the Throat and Vocal Cords: The roaring sound made during the pose strengthens the vocal cords, throat muscles, and jaw, making it beneficial for those who use their voice frequently.
  • Increases Facial Flexibility: By stretching the face and sticking out the tongue, the pose helps to release tightness and tension in the facial muscles, promoting facial relaxation and flexibility.
  • Boosts Confidence and Courage: The act of roaring in the pose can evoke a sense of empowerment, helping to build confidence and courage, much like the symbolic strength of a lion.
  • Stimulates the Thyroid: The posture and the vocalization can help stimulate the thyroid gland, promoting hormonal balance and improving metabolism.
  • Improves Posture: Siṁhāsana helps strengthen the back, shoulders, and core, promoting better posture and spinal alignment.
  • Reduces Stress and Anxiety: The physical movement combined with the vocal expression helps release pent-up stress and calms the mind, reducing feelings of anxiety and tension.
  • Enhances Mental Clarity: The breathing and physical activation in Siṁhāsana can help clear mental fog and improve focus, providing mental clarity.
  • Activates the Throat Chakra: Siṁhāsana stimulates the Vishuddha (Throat Chakra), improving communication, expression, and creativity.
Cautions-Limitations-Contraindications

Cautions:

  1. Neck Sensitivity: If you have neck pain or sensitivity, avoid extending the neck too much or straining while roaring. Be mindful of your neck position during the pose to prevent strain.
  2. Jaw Tension: People with jaw tension, TMJ (temporomandibular joint disorder), or teeth problems should avoid the wide opening of the mouth and excessive stretching of the jaw to prevent discomfort or injury.
  3. Knee Discomfort: Those with knee issues should practice caution, as sitting in Vajrasana with knees spread wide can put pressure on the knees. Use a cushion or blanket under your hips or knees for support if necessary.
  4. Excessive Roaring: Roaring or vocalization should be done gently, without straining the vocal cords. Overexertion can lead to discomfort in the throat and vocal cords.

Limitations:

  1. Limited Flexibility: If you have limited flexibility in the hips, knees, or ankles, sitting in Vajrasana with knees wide apart may be difficult. You may need to modify the pose or use props to make it more accessible.
  2. Breathing Difficulties: Individuals with asthma, respiratory conditions, or lung issues should avoid excessive forceful exhalation. Ensure that the breathing remains controlled and does not strain the respiratory system.

Contraindications:

  1. Neck Injuries: Those with neck injuries or conditions such as cervical spondylosis should avoid the pose or modify it to prevent further strain on the neck.
  2. Knee Injuries: People with knee injuries or severe knee pain should avoid Vajrasana and the wide leg position, as it may aggravate the condition. You can modify the pose by using support cushions or skipping this pose altogether.
  3. Heart Conditions: People with heart conditions should practice this pose with caution, particularly the forceful exhalation and the breath retention associated with it. Always consult a healthcare provider before performing such poses if you have a heart condition.
  4. Glaucoma or Eye Problems: If you suffer from eye conditions like glaucoma or high blood pressure in the eyes, avoid staring upward or placing too much pressure on the eyes in the pose.
  5. Pregnancy: Pregnant individuals should avoid Siṁhāsana as the intense chest expansion, breath control, and the deep stretch may not be suitable during pregnancy. Always consult a doctor before performing any yoga during pregnancy.
Complimentary Practice
  • Vajrāsana – Base sitting posture that supports the practice of Siṁhāsana.
  • Simha Mudrā – Enhances the energetic and facial aspects of the pose.
  • Bhramari Prāṇāyāma – Calms the mind and stimulates the throat chakra.
  • Ujjayi Prāṇāyāma – Strengthens throat muscles and supports breath control.
  • Facial Yoga – Relieves tension in the face and enhances expression.
  • Sarvāngāsana – Stimulates the thyroid and complements throat activation.
Similar Practices

1.Simha Mudrā, 2.Bhramari Prāṇāyām, 3.Ujjayi Prāṇāyāma, 4.Facial Yoga, Vajrāsana

Practice Keynotes
  • Performed in Vajrāsana with knees apart for a stable base.
  • Hands are placed on the knees with fingers spread wide, resembling lion’s claws.
  • Mouth is opened wide, tongue extended out and down toward the chin.
  • Eyes are opened wide, gazing upward (between the eyebrows or at the tip of the nose).
  • During exhalation, a roaring sound is made from the throat.
  • Encouraged to roar 3–5 times for full release of tension.
  • Focus is on throat activation, facial expression, and mental clarity.
  • Ideal to practice on an empty stomach in a quiet space.
  • Can be followed by Bhramari or Ujjayi Prāṇāyāma for calming effects.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.12, -15 / HYP: 1.50-52