Basic SittingBeginner
Couch Pose
Paryankasana
Couch Pose (Paryankasana) lifts the spine into a supported backbend from Virasana, resting only on shins and crown like a reclining couch.
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How to Perform
- 1
Begin in Supta Virasana with knees together and spine on floor.
- 2
Lift chest and arch upper back, placing crown of head on floor while keeping thighs grounded.
- 3
Bend elbows, clasp opposite upper arms, and rest forearms on floor behind head for stability.
- 4
Expand chest and breathe deeply, keeping weight distributed between shins and crown.
- 5
After 3–5 breaths, release arms, lower spine to floor, and return to Virasana before extending legs.
Benefits
- Opens chest, lungs, and throat, stimulating thyroid and parathyroid glands.
- Strengthens back muscles and improves spinal mobility in the dorsal region.
- Deepens quadriceps and hip flexor stretch beyond Supta Virasana.
Alignment Cues
- Crown of head presses lightly with neck long.
- Chest lifts upward creating space across collarbones.
- Thighs stay vertical; hips hover above heels.
- Arms cradle head without shrugging shoulders.
Common Mistakes
No common mistakes listed.
Contraindications
- • Neck injury or cervical compression
- • Migraine or uncontrolled high blood pressure
- • Recent knee surgery
Recommended Props
Blanket under crownBolster under spine for support
Tags
Basic SittingIntermediateLegsMeditation PosesShouldersSpineasana