Brahmacharyasana

Celibate’s Pose

(bra-ma-char-ya-sun)

Meaning: brahmacharya = celibacy

Table of content

Muscle and Joints:

Arm and shoulder strength

Preparation

Sit in Dandasana (Staff Pose) with your spine straight and upright, hands resting at your sides. Stretch your legs forward, keeping them together with your feet flexed. Inhale deeply, exhale completely, and relax to transition into Brahmacharyasana, maintaining a steady and balanced posture.

Getting into position

Place palms on the floor by your sides, fingers spread out. Shift your buttocks back using your heels. Lean forward slightly. Exhale. Inhaling, activate your hands, arms, shoulders, abdominal muscles, and legs. Lift your buttocks off the floor, then legs, then straighten your spine, and balance yourself up using only your palms. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower your heels then buttocks back to the floor. Relax the whole body, sitting in starting position. Inhale, exhale, and relax.

Tips

If you cannot do this position while breathing, hold your breath in as long as possible, and when you are stronger, practice breathing normally.
To get extra height while lifting, press the shoulders down, or use a different hand position – support with strong and active fingers (fingers curved inward, like a claw, or holding a ball) or with a fist (thumb out).

Precautions

Avoid

If you have herniated (slipped) disc or chronic/serious shoulder, or heart problems.

Be careful

If you have high blood pressure, wrist issues, or hypermobility in the elbows.

Benefits

General

Strengthens arms, shoulders, abdomen, hip flexors, and front thighs.
Increases blood circulation. (Traditionally believed to maintain celibacy, and to convert sexual energy into a subtler form that improves the mental and physical health of the body.)

Therapeutic

Helps with thyroid/parathyroid disorders, insomnia.

Variations

Gupta Padmasana
Gupta Padmasana
Supta Padmasana
Supta Padmasana
Parivritta Utkatasana
Parivritta Utkatasana