The word Yastikasana comes from Sanskrit where Yastik means stick and asana is the pose or posture and hence the English name Stick Pose.

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Yastikasana or Stick Pose is a very good asana to practice before the advanced yoga postures as it gives resilience and strength to the body and it also helps in removing all the stress and fatigue in the body resulting from sitting over a long period of time or sitting in a bad posture.

Steps to do Yastikasana or Stick Pose

Steps to do Yastikasana or Stick Pose

  • To do Yastikasana or Stick Pose, Lie down flat on the floor or on the Yoga Mat.
  • Take your hands above the head while lying flat on the floor and stretch them.
  • Stretch your legs as maximum as you can
  • Please ensure that while practicing Yastikasana or Stick Pose, there should be minimum gap between the arms and legs.
  • Feel the stretch in the body as Yastikasana or Stick Pose stretches the whole body.
  • Maintain this position for as long as possible.
  • Come to original position or relax in Shavasana.
  • Practice Yastikasana or Stick Pose Yoga for 5-6 times to reap the maximum benefits.

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Breathing Pattern While Practicing Yastikasana or Stick Pose

  • Like all the other yogasanas, Yastikasana or Stick Pose has a specific breathing pattern. While inhaling deeply stretch the legs and raise the arms above the head.
  • Keep the breath constant with slow inhales and exhales while you have maintained the stretching position.
  • Come to the original position with a long and deep exhale.

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Benefits of Yastikasana or Stick Pose

  • Yastikasana or Stick Pose helps relieve stress and fatigue from the body and it stretches all the muscles of the body.
  • Regular practice of Yastikasana or Stick Pose helps in shredding extra fat from all over the body.
  • Yastikasana helps in stretching tense abdominal muscles, pelvic muscles, and shoulder muscles thus strengthening the body.
  • It also stretches the joints in the body thus easing the pain in joints. And is very helpful for people with joint problems.
  • Yastikasana strengthens the nervous system.
  • Yastikasana or Stick Pose if practiced by growing children helps in increasing their height to a certain limit.
  • It helps in making the body flexible.
  • Yastikasana is very helpful for people with tennis elbow.
  • Yastikasana or Stick Pose gives a good stretch to the spine and is very beneficial for people with back issues.

Precautions While Practicing Yastikasana

  • People with heart diseases should not practice Yastikasana.
  • People with high blood pressure and kyphosis also should not practice this asana.
  • People with chronic backaches and spinal injuries like Slip disc should also not practice Yastikasana.
Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: August 3, 2017

This article does not provide medical advice. See disclaimer

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