51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Asana for Upward(Lateral) Stretch of the Spine: Yastikasana

Yastikasana-The Stick Pose

The word Yastikasana is a Sanskrit one where Yastik translates to a stick and asana is the pose or posture, and it is so referred as it looks similar to a stick lying straight on a floor and hence the English name Stick Pose. It is a very good asana for an overall body stretch which minimises strain as done lying supine. It is suggested to do this asana before practicing any advanced yoga postures as it boosts pliability, enhances strength and prepares the body by alleviating fatigue and stress.


  1. People suffering from high blood pressure, cardiac issues, kyphosis, chronic back aches, other spinal injuries like slip disc, frozen shoulder and arthritis should not do this asana.
  2. People who have undergone recent surgery in the abdominal region should also avoid doing this.

How to practice?

  • Lie down in supine (on the back) position on a mat, keeping hands besides the body, palms facing downwards.
  • Stay mentally relaxed, yet quietly aware.
  • Now inhaling in 3 seconds do the entire sequence mentioned below.
  • Maintaining both the hands fully stretched and parallel to each other, raise them synchronised in a semi-circular arc, and bring above the head and rest on the floor. At the same time extend the toes outwards as if you are trying to touch them to the floor.
  • Hold this completely stretched posture for 6 seconds while retaining the breath.
  • Now to release the posture, exhaling in 3 seconds, relax the whole body and bring back  the hands and the toes simultaneously to their starting position to complete 1 round. You may practice 4-5 rounds per session.

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of asana with normal breathing.


It instigates a good stretch for the entire body, makes it flexible and is a very good asana for increasing height as well as for correcting faulty posture.

Tones the shoulders, abdominal and pelvic muscles, stretches all other muscles of the body and relieves stress and fatigue from the body.

It creates enhanced pressure on the muscular tissues  and the organs, initiating muscular tissues to burn or push to work the excessively deposited body fats.

As it gives a good stretch to the spine, it is very helpful for people with back issues.

It is a very beneficial asana for the people suffering joint pains and tennis elbow, as it stretches the joints without straining them much.

It aids better circulation of blood, opens up thoracic areas and improves breathing.

Yastikasana strengthens the nervous system.

After practicing a few rounds of Yastikasana, the body starts feeling relieved of fatigue and a sense of relaxation as well as rejuvenation can be experienced.

Thought of the day: “If you aren’t in over your head, how do you know how tall are you?”- T.S. Eliot

Link to day 27: Parvatasna-The mountain Pose https://kreately.in/day-27-parvatasana-mitraasha/

Link to day 29: Yoga Mudra-The Symbol of Yoga https://kreately.in/day-29-yoga-mudra-mitraasha/

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