SIMHASANA (The Lion Pose) : How to do, Benefits, Anatomy Involved

Introduction and Meaning

Simhasana, commonly known as the Lion Posederives its name from the Sanskrit words Simha (lion) and Asana (pose). It is described in classical yoga texts such as the Hatha Yoga Pradipika and the Gheranda Samhita. The posture resembles a lion’s powerful, open-mouthed roar and symbolizes courage, confidence, and freedom of expression.

In the classical text Hatha Yoga PradipikaSwami Swatmarama identifies Siddhasana, Padmasana, Bhadrasana, and Simhasana as four of the most important asanas, highlighting their significance in yogic practice.

How to Practise Simhasana

According to the Hatha Yoga Pradipika, there are two methods of practising Simhasana.

Technique 1: Classical Simhasana

1. Sit on the floor with the ankles crossed beneath the body.
2. Place the right ankle under the left buttock, on the left side of the perineum.
3. Place the left ankle under the right buttock, on the right side of the perineum.
4. Keep the spine erect and the body relaxed.
5. Adopt a partial Jalandhara Bandha by gently lowering the chin toward the chest.
6. Open the mouth and protrude the tongue outward as far as is comfortable.
7. Place both palms on the knees, facing downward, with the fingers spread apart.
8. Maintain normal breathing and hold the posture comfortably.

Technique 2: Simhagarjasana (Roaring Lion Pose)

1. Sit comfortably in Dandasana (Staff Pose) with the legs stretched out in front of the body.
2. Bend the right leg and place the right foot beneath the right buttock.
3. Bend the left leg and place the left foot beneath the left buttock, assuming a Vajrasana-like position.
4. Separate the knees as wide as is comfortable.
5. Place both hands on the knees with the palms facing downward and the fingers spread apart or alternatively, place the palms on the ground between the knees, with the fingers pointing toward the body.
6. Raise the chin approximately 2–3 inches upward and adopt Shambhavi Mudra.
7. Open the mouth and protrude the tongue outward as far as is comfortable.
8. Inhale deeply through the nose.
9. Exhale forcefully through the mouth while producing a lion-like roaring sound, such as “hhaaa”
10. Repeat for a few rounds, then relax and return to the starting position.

Breath and focus

Inhale deeply and slowly through the nose. Exhale forcefully through the mouth while opening the mouth wide, extending the tongue, and producing a lion-like roaring sound (“hhaaa”).

Coordinate the movement of the tongue, throat, and facial muscles with the exhalation. Gentle gaze at the third eye (between eyebrows) or tip of the nose.

Preparatory Pose for Simhasana :

Vajrasana (Thunder-bolt pose)

Bhadrasana (Gracious pose)

Veerasana (Hero pose)

After pose for Simhasana

Supta veerasana (reclining hero pose)

Matsyasana (Fish pose)

Benefits of Simhasana

Simhasana offers benefits for both physical and mental well-being.

According to the classical yogic text Hatha Yoga Pradipika, Svatmarama states that Simhasana helps in mastering the three important bandhas (energy locks):

• Jalandhara Bandha – Throat lock
• Mula Bandha – Root lock
• Uddiyana Bandha – Abdominal lock

Physical Benefits

• Relieves tension in the face, jaw, and neck muscles.
• Strengthens and activates the muscles of the throat, tongue, and pharynx.
• May improve voice clarity and vocal awareness.
• Increases blood circulation to the face and neck.
• Supports lymphatic drainage and may help relieve nasal and sinus congestion.
• Enhances awareness of breathing and upper airway function.
• Simhasana, through the practice of Jalandhara Bandha, may enhance thyroid gland activity.

Mental and Emotional Benefits

• Helps release suppressed emotions and facial tension.
• Reduces stress and promotes relaxation.
• Encourages confidence, courage, and self-expression.
• May help shy or introverted individuals become more expressive and communicative.
• Improves focus and mindfulness by directing awareness inward.

Effects on the energy channels

Simhasana strongly stimulates the Vishuddhi Chakralocated at the throat.

The forceful extension of the tongue, opening of the mouth, and contraction of throat muscles help remove energetic blockages associated with communication and self-expression.

Helps activate the three yogic locks (bandhas), which are believed to guide vital energy (prana) through the central energy channel (Sushumna River).

Anatomy Involved in Simhasana (Lion Pose)

• Arms and Hands: The shoulders are slightly flexed and internally rotated as the palms press firmly on the knees. The elbows remain extended, while the fingers are spread apart.
• Neck and Cervical Region: A mild cervical flexion occurs due to the partial Jalandhara Bandha (chin gently lowered toward the chest). The deep cervical flexors, longus colli and longus capitis assist in maintaining neck alignment.
• Face: Simhasana activates the facial muscles, including the orbicularis oris, platysma, buccinator, and muscles of facial expression.
• Spine: Postural support is provided by the erector spinae, multifidus, quadratus lumborum, and transversus abdominis, helping maintain an upright seated posture.
• Hip Joints: The hips are flexed, abducted, and externally rotated. The gluteus maximus, gluteus medius, piriformis, obturator internus, contribute to stabilization of the pelvis.
• Knees: The knees remain flexed throughout the posture.
• Ankles and Feet: The ankles are plantar-flexed and crossed beneath the body.
• Core Muscles: The transversus abdominis, multifidus, diaphragm, and pelvic floor muscles work together to stabilize the trunk and support spinal alignment during the pose.

Precautions and Contraindications

• Avoid Simhasana in cases of acute knee, ankle, or hip injuries, and after recent surgery involving these joints.
• Individuals with severe arthritis or weak or unstable knees, ankles, or wrists should practice with caution or appropriate modifications.
• Those with temporomandibular joint (TMJ) disorders should avoid excessive mouth opening.
• Practice with caution during pregnancy and in cases of uncontrolled hypertension.
• Discontinue the posture if it causes pain, dizziness, or significant discomfort.

Common Mistakes During Simhasana Practice

• Slouching or rounding the spine instead of maintaining an upright posture.
• Excessive strain in the face, jaw, throat, or neck.
• Holding the breath or breathing irregularly during the posture.
• Performing the posture with tension in the shoulders rather than keeping them relaxed.
• Forcing the posture beyond one’s comfortable range of motion.

Modifications for Simhasana

• Sit on a folded blanket, cushion and practice in a comfortable cross-legged position if the posture is uncomfortable
• Keep the mouth partially open and extend the tongue only as far as comfortable if there is jaw discomfort.
• Place a folded blanket under the knees or ankles for additional support.
• Use wall support for the back if maintaining an upright posture is difficult.

References

Hata Yoga Pradipika – Swami Mukthibodhananda

Pawar NP, Khandekar V, Jain S. Role of Simhasana in the management of hypothyroidism: a review. J Ayu Int Med Sci. 2023;8(3):116-119.

Choudhary D, Yadav SK, Samagandi K, Kumar P. Conceptual study of Simhasana: an analytical review. Asian J Sci Technol. 2019;10(11):10438-10441.

Gheranda Samhita

Anatomy of Hata Yoga – H David Coulter

This article is authored by Dr Ashwini Bhat, Head of the Yoga & Physiotherapy Department at Easy Ayurveda Hospital.

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