BackbendsAdvanced
Formidable Face Pose
Ganda Bherundasana
Formidable Face Pose balances on chin and chest while legs arc overhead to rest on the head, showcasing ultimate back strength.
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How to Perform
- 1
Lie prone on a padded surface with chin anchored and arms alongside.
- 2
Bend elbows, place hands near the chest with fingers pointing toward the head, and bend knees.
- 3
Press palms into the floor, straighten legs to lift the torso, resting weight on chin, neck, and upper ribs.
- 4
Fold knees, lower feet toward the head, and hook toes to the crown as shoulders draw back.
- 5
Hold briefly with controlled breath, then extend legs back to vertical and lower with care.
Benefits
- Strengthens the entire back body, especially shoulders and spine.
- Enhances hip flexor and quadriceps flexibility.
- Improves circulation to the spine and stimulates abdominal organs.
Alignment Cues
- Chin anchors while neck lengthens forward.
- Elbows stay close to ribs for stability.
- Thighs hug inward as knees bend.
- Feet land lightly on the head without forcing.
Common Mistakes
- • Insufficient preparation
- • Forcing depth
- • Compromising breath
- • Lower back compression
Contraindications
- • Cervical spine or jaw issues
- • Shoulder instability
- • Uncontrolled hypertension
Recommended Props
BlanketSpotterBlocks
Tags
AdvancedBackbendsCoreShouldersSpinal ExtensionSpineasana