Animal relaxation pose

Saithalyasana - Animal relaxation pose

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Bend the right knee and place the foot on the inside of the left thigh.
  • Bend the left knee and lay the left heel to the outside of the left buttock.
  • Square the torso over the right knee and rest the hands on the right thigh.
  • Straighten the arms above the head and separate them to shoulder width apart.
  • Bend forward over the right knee, lower the forehead and hands to the floor simultaneously.
  • Relax in the forward bend.
  • To release, engage the abdominal muscles and raise the arms, head and torso in one straight line.
  • Once upright, lower the hands to the knee.
  • Practice up to 5 times to the right and up to 5 times to the left.


  • Exhale while folding forward.
  • Relaxed natural breathing while holding.
  • Inhale while returning to upright.


  • Alignment of the head and spine while folding forward.
  • The contact between the abdomen and the thighs.
  • Stretch in the back of the thighs.
  • The length of the spine.
  • Swadhisthana chakra.


  • Back conditions.


  • Massages and tones the digestive organs.
  • Stretches the back, pelvis and hips.
  • Helps to balance the nervous system.