How to Do Jyestikasana or the Superior Pose & What are Its Benefits?

Jyestikasana or The superior posture is a relaxation asana and can be performed by people of all age groups.

The name Jyestikasana is derived from Sanskrit where ” Jyestha” means “Elder” or “Superior” and “Asana” means “Pose” or “Posture”.

There are several relaxation poses in Yoga which can give deep rest to the body, make your breath steady and calm your mind. The most commonly practiced asanas are Shavasana, Makarasana, Advanasana, Jyestikasana and Matsya Kridasana. This article covers the practice of Jyestikasana.

Jyestikasana or The superior posture is performed by lying on the stomach with the hands interlaced behind the head, while the forehead and elbows rest on the floor.

The English name for Jyestikasana is The Superior Pose or The Superior Posture. Jyestikasana or The Superior Posture is an ideal asana for calming the nervous system. You can stay in this pose for several minutes or as long as feels comfortable to allow the body to relax and the mind calm.

On a spiritual level, Jyestikasana or The Superior Pose is said to balance and activate the Solar plexus chakra or The Manipura Chakra and Ajna or The Third eye chakra. When you focus on these chakras while practicing the asana and follow the proper breathing pattern mentioned below, you will feel the stress and tension leaving your body.

• To practice Jyestikasana or The Superior Pose, lie flat on the stomach.
• Bring your legs near to each other to get into Jyestikasana or The Superior Pose.
• Keep your legs straight and the forehead resting on the floor while practicing Jyestikasana or The Superior Posture.
• Interlock the fingers and place the palms on the back of the head or neck to get into The Superior Pose.
• Allow the elbows to rest on the floor in Jyestikasana.
• Maintain a constant breath while being in this pose.
• Keep breathing deeply i.e. Inhale and exhale deeply while being in Jyestikasana.
• Stay aware of your breath while being in this pose.
• Relax the whole body and feel the stress, tensions and anxiety leaving your body.
• Stay in Jyestikasana or The Superior Pose for as long as you can.
• You can also practice The Superior Pose after finishing the asana practice to relax like Shavasana.

• Inhale deeply while bringing your interlocked hands to the back of your head.
• Maintain a constant and deep breathing while being in Jyestikasana or The Superior Pose.
• Exhale deeply once or twice after releasing The Superior Pose.

• Physical Awareness. On the physical plane, stay aware of your breath while in the pose. Jyestikasana is an ideal asana for calming the nervous system. You can stay in this pose for several minutes or as long as feels comfortable to allow the body to relax and the mind calm.
• Spiritual Awareness. On the spiritual plane, focus on the areas of your Solar Plexus or Manupura Chakra and Ajna or The Third eye chakra while practicing Jyestikasana or The Superior Pose and you will feel the stress melting away from your body.

• Jyestikasana or The Superior Pose reduces stiffness in the neck and upper back, thereby relaxing the entire spine.
• It is considered very good for people suffering from cervical spondylosis.
• The Superior Pose helps in balancing the mind, increases the power of concentration, allows more awareness of the unconscious realms and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of Jyestikasana or The Superior Pose.
• It quiets your mind and prepares you for meditation.
• Jyestikasana refreshes and rejuvenates you and also relieves you of stress and mild depression.
• The Superior Pose helps in increasing flexibility during difficult situations.
• It is also considered very well for people suffering from neck pain.
• It is also advised for people with chronic spinal issues and it helps in treating neck issues.

• Jyestikasana or The Superior Pose should not be practiced by people suffering from abdominal injuries or have had any abdominal surgeries in the recent past.
• Pregnant female should also not practice Jyestikasana as it exerts a lot of abdomen when one is lying on stomach.
• Do not practice The Superior Pose if you do not feel comfortable during the practice.
• Do not over do Jyestikasana if you feel pain in your body.
• Start the practice mildly and then increase the repetitions as per your capacity.
• If you have any doubts about your condition, consult a physician before practicing Jyestikasana and always practice asana under the supervision of a trained yoga expert.
• Do not over exert yourself while practicing The Superior Pose. Do not push yourself beyond the limits. Go only as far as your body allows.
• It is most beneficial when you stay aware of the stretches while practicing Jyestikasana or The Superior Pose.
• People with Slip disc should practice asana under the guidance of a trained yoga expert.

• You should know your body limits and how much pain and stretch your body can bear if the stretch and pain are too much to bear, come out of the pose immediately.
• Always keep your legs straight and forehead touching the floor while practicing Jyestikasana.

Jyestikasana or The Superior Pose can also be performed with the fingers of both hands interlocked and placed under the forehead and palms facing up.