Wednesday, September 14, 2011

Yoga Asana - Paryankasana

Hey friends.. Let's do asanas !? How about Paryankasana !? I want to share my experience of this Asana. Initially it was really difficult, but with practice I am now able to do it easily. I have experienced great benefits of this asana. My legs seem more toned, flexible and stronger. Let me share with you the benefits and the method.


Paryankasana gives a full stretch to the anterior and antero-internal muscles of the abdomen and the pelvic. The inner thighs as well get a good stretch. There is a deep pressure on the uterus and abdominal organs as well as the urinary organs and genitals. There is an increase in blood circulation around the abdominal and sex organs. It also leads to a better muscle tone. This deep pressure on the sex organs is very beneficial to a woman during pregnancy and to have a painless childbirth. It is advisable to avoid Paryankasana after the fourth month of pregnancy and during the first three days of menstruation. It is also extremely beneficial for women suffering from menstrual cramps. When done throughout the month, the cramps might reduce or even disappear.

Muscles that are exercised.

Leg extensors, hamstrings, quadriceps, medial rotators of hip. Plantar flexors, knee flexors and hips extensors as well as elbow flexors are exercised.

(Jeenal practicing Paryankasana)
How to do it?

First kneel down on the floor and sit then on your calves and place your feet under your buttocks. Now adjust to let your calves get positioned next to your thighs and your feet on the side of your buttocks. While keeping your knees together, slowly lean backwards while supporting your upper body on your elbows and forearms. Gently lie on your back with your body straight on the floor. Let your head and your neck rest on the floor. Keep both your hands and keep it on your abdomen.

Breathing pattern.

While getting down in the posture begin to inhale for 4 seconds. The inhalation should be deep, slow, gentle and rhythmic. The exhalation should also be equal as inhalation. Abdominal breathing is the most beneficial. If it is not possible to inhale and exhale for 4 seconds then 2 seconds or 3 seconds is also fine. The pose can be maintained in static as long as possible, but not more than two and a half minutes.

A few tips to make the posture easier.

Paryankasana is a difficult posture for people with less flexibility should first try to just flex the knees and sit for some days for a minute in the beginning. After, one can attempt to lay down with one leg flexed each time for a minute or depending on the capacity. If keeping the knees together when lying on the back is difficult, one can keep it away. After regular practice the pose can be accomplished and remaining in static will get easier. Initially lie supine for a few seconds and keep increasing the time span according to the comfort level.


-Pregnant women and menstruating women should not do as mentioned above
-People with knee pain
-People with any kind of back problem
-People with injured ankle

I hope this post was informative for the beginners who wish to get better with this asana. I will soon be back with more interesting posts. Do let me know if this post has helped you!!
Jeenal :-)

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