[Pose Of the Week] Chin Stand Pose (Advanced)

Ready for a challenge? Strengthen your upper body & improve balance with Chin Stand Pose…

Chin Stand Pose (Ganda Bherudasana) is an advanced-level yoga inversion pose that challenges balance and strength. This pose strengthens the upper body, particularly the arms, shoulders, wrists, spine, and core muscles, and also stretches the neck and is thought to improve posture and focus. It also helps to improve flexibility of the spine and improves balance and stability.

This one is best attempted only by advanced students, and should be performed with the guidance of an experienced yoga instructor until comfortable enough to perform it on your own.

To modify the pose, you may wish to practice with a block under the chest or blocks under each shoulder. You may also practice near a wall, placing your feet against the wall for support if needed.

Those with injuries to the back or neck, heart conditions, high blood pressure, or disorders of the digestive organs such as ulcer or hernia should avoid this pose.

How to Do Chin Stand Pose:

To enter the pose, begin in Downward-Facing Dog Pose.
Roll forward to Plank Pose. Bend the elbows and roll forward to Caterpillar Pose. The chin, chest, and knees should be in contact with the mat.
Curl the toes of the left foot and grip the mat. Lift the right leg upwards. Bend the left leg up and support the right leg with left foot, pushing it higher.
When ready, lift the left leg to meet the right. Stretch legs upward, rotating the inner thighs towards each other and squeezing as your body arches up and slightly back.
Breathe slowly and deeply for a few breaths in the pose, focusing on keeping the feet energized and pointed towards the ceiling. Keep the gaze forward and neck relaxed – do not allow the neck or chin to take any weight – the arms and shoulders should be supporting the entire weight of the body.
To exit the pose, reverse the steps. Release left knee to floor, before lowering right knee to floor. Push back to Downward Facing Dog or Child’s Pose to counter the stretch.