Procedure of Singhasana (Lion Pose)

Singhasana, or Lion Pose, is a seated yoga posture that is performed to release tension, strengthen the muscles of the neck and face, and promote mental clarity and emotional balance. This asana can be performed with mindfulness, focusing on the breathing and facial expressions that come with the pose. Below is a detailed step-by-step procedure on how to correctly perform Singhasana. 1. Begin in a Comfortable Seated Position: Start by sitting on the floor in a comfortable position. If sitting directly on the floor is uncomfortable, you can place a cushion or yoga block underneath your hips for support. Your legs should be stretched out in front of you, and your knees should be bent, with your feet flat on the floor. You can choose between sitting on your heels (Vajrasana) or cross-legged (Sukhasana), whichever feels most comfortable. Make sure your back is straight, your chest is open, and your shoulders are relaxed. 2. Position the Hands: Place your palms on your knees with your fingers spread wide apart. Keep your arms straight but relaxed. The palms should face down to create stability, while the fingers should remain active. This grounding position helps you feel connected to the earth and prepares your body for the energy release in the pose. 3. Engage Your Breath: Before moving into the roar, take a few deep breaths to center yourself. Inhale slowly and deeply through your nose, filling your lungs completely, and then exhale gently through your nose. Repeat this a few times to establish a calm rhythm for your breath. This controlled breathing helps you focus on the physical and mental aspects of the pose. 4. Begin the Roar: The essence of Singhasana lies in the "Lion’s Breath" (Simhasana Pranayama). On an exhalation, open your mouth wide and stick your tongue out as far as it will go, aiming to reach toward your chin. At the same time, widen your eyes and create an exaggerated facial expression, almost as if you are roaring like a lion. Focus on making a sound during the exhalation—this could be an audible “ha” or simply the deep exhale with the mouth wide open. The purpose of the roar is to release tension from the body, particularly in the throat, jaw, and face. While performing this breath, ensure your spine is erect, your shoulders remain relaxed, and your torso stays open. Feel the stretch and engagement in the throat area, neck, and face as you release the breath forcefully. The energy created by the lion’s roar helps to invigorate your body and mind. 5. Repeat the Roar: Continue the breathing cycle for a few rounds. Inhale deeply through the nose, and exhale sharply and forcefully with an open mouth and extended tongue. Try to perform 3–5 rounds of Lion’s Breath, focusing on releasing any negative emotions or stress with each roar. It is important to stay grounded through the base of the body while allowing your upper body to feel free and expansive. 6. Hold the Position: After completing a few rounds of Lion’s Breath, pause in the seated position. Take a few moments to observe how your body feels. You may notice increased warmth, openness, and energy. This period of stillness allows you to reflect on the emotional and physical release you have experienced. 7. End the Pose Slowly: To exit the pose, gently close your mouth and return your tongue to its neutral position. Allow your facial expression to soften and relax, and take a few more deep breaths to calm your body and mind. You can either remain seated for a few more breaths or gently transition to another posture in your yoga practice. 8. Benefits of the Procedure: The practice of Lion Pose works on many levels: i. It stimulates the throat chakra, helping with communication and expression. ii. It improves respiratory health through deep, controlled exhalations. iii. It helps release tension in the neck, shoulders, and jaw, which is especially useful for people who experience stress in these areas. iv. It helps alleviate mental stress by engaging the mind through sound and focus. v. It enhances facial circulation and tones facial muscles, making it beneficial for people concerned with facial health. Final Thoughts: Singhasana is an empowering and transformative pose that incorporates deep breathing, vocalization, and intentional facial expression. While it may seem playful at first glance, this asana offers a profound way to release emotional and physical tension, invigorate the body, and promote clarity of mind. By following the procedure above, you can reap the full benefits of Singhasana and incorporate it into your regular yoga practice for overall well-being.

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