11 Healthy Shishupal Asana Benefits

Yoga is pretty popular for increasing flexibility and strength as well as improving balance. There are many popular poses like cow, cat, and bridge. The shishupal asana, on the other hand, is one of the lesser-known resting postures. Shishupal asana benefits are thought to alleviate tightness in the spine and improve the nervous system.

Yoga is a form of exercise that improves flexibility, breathing, and strength. Its aim is to enhance mental well-being. Yoga postures are used to increase range of motion, balance, and flexibility while also muscular endurance and tone. The shishupal asana is one of the many resting poses in yoga because of its gentle, calming motion and many health benefits.

The shishupal asana benefits are thought to be great for improving spinal flexibility while also strengthening the nervous system. Relaxing in the pose is thought to help nervous tension, mental strain, and stress. It can be useful for alleviating headaches, fatigue, menstrual cramps, lower back pain, insomnia, irritability, or restlessness.

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Shishupal Asana Benefits

1. Alleviates tightness in the spine

Your back is like a chain and each vertebra is a link in that chain. A balanced back with good posture means fewer spinal problems. By adding the shishupal asana to your workout routine, you can improve your posture and prevent any future problems or injuries. It realigns and stretches the spine with added pressure to help reduce pain. As you open up your back, it can also increase flexibility, improve spinal movement, and prevent stiffness.

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2. Improves nervous system

The nervous system is the main control center for your body. As you can imagine, it can become overwhelmed with things of daily life. The shishupal asana benefits help to reduce stress and calm your nervous system which will make you feel better throughout the day.

3. Reduces lower back pain

The shishupal asana benefits helps to stretch the spine and stimulate blood flow which can eliminate pain in your low back. It is also known for alleviating menstrual cramps, headaches, fatigue, insomnia, irritability, or restlessness.

4. Improves the immune system

While you are sitting up straight with this pose, it opens up energy channels in your body which allow for energy to pass through more freely. This increased blood and oxygen flow to the brain and spinal cord, in turn, helps you feel better overall and can help prevent sicknesses.


5. Helps with an upset stomach

The shishupal asana benefits stimulate the diaphragm which will improve digestion. It is also beneficial for constipation and bloating. This pose will get your large intestine moving which can give relief to your digestive problems.

6. Helps with stress and anxiety

The shishupal asana is a restorative pose that reduces physical, mental, and emotional fatigue by calming the nervous system. Your breathing becomes deeper in this pose because it stimulates the parasympathetic nervous system which controls your relaxation response.

7. Reduces mental strain

The shishupal asana is a calming yoga position that helps to reduce stress, fight depression, and increase self-esteem. Your body will feel completely rejuvenated after this pose due to the many benefits it provides.

8. Opens the inner thighs, hips, and groin

Shishupal asana benefits also include the opening of the inner thighs, hips, and groin. If you are feeling stiff in these areas they will all be improved through this one pose. Opening up your whole body won’t just make you more flexible but it can allow your energy to flow better which will result in a happier life.

9. Relieve headaches.

By doing this exercise, you can stretch out your spine which will have a positive effect on your neck, back, and even head. It might also prevent headaches or migraine attacks by helping to reduce tension in the muscles of the neck, shoulders, and scalp.

10. Improve sleep

Sufferers of insomnia are often looking for natural solutions that don’t come with the risk of dependence. One study conducted in 2012 found that both pre-sleep and mid-sleep yoga increased sleep efficiency for participants who suffered from insomnia.[i]

11. Reduce Fatigue

It’s amazing how much better you can feel when you’re not tired all the time. A flat, relaxed back can help ensure that your muscles are actually getting the rest that they need. This will give you more energy throughout the day and make you feel a lot better when exercising or going about your daily activities.

How to Do Shishupal Asana

Here’s how to do the shishupal asana, step-by-step:

Step 1: Lie flat on your back on the floor or on a yoga mat.

Step 2: Face the soles of your feet up across the body. Bend your knees at a 90-degree angle and lower bring your foot to your chest or stomach.

Step 3: Reaching forward, grasp and hold the insides or outsides of your feet. Shift your knees apart, bringing them toward your armpits.

Step 4: Take a deep breath and relax into the stretch. Rest your feet flat on the floor with your hands relaxed beside you. Rock gently from side to side, flexing your heels (like a cheerful infant). For several breaths, breathe deeply and exhale fully.

Tips for doing this pose correctly

  • When doing the shishupal asana, avoid putting stress on your lower back.
  • It’s important that your shoulders remain on the floor or mat at all times, so don’t raise them as you reach forward. 
  • Keep it straight and flat, not arched. If you are having trouble reaching your feet with good form, sit up with legs crossed in front of you or prop yourself up on a bunch of pillows wrapped together in a ball.
  • You can also grab your ankles or shins instead of your feet.
  • It’s also helpful to keep your head out of the way by resting it on a pillow or cushion.


People who are currently experiencing low blood pressure, dizziness or migraines should not do this pose.

If you have back pain or issues with your knees or ankles, avoid leaning forward with your legs bent closer to your torso. Instead, straighten your legs and keep them less flexed (and slightly wider) as you reach for the soles of your feet.

Shishupal asana is not recommended for pregnant women unless they are under the supervision of an experienced yoga instructor.

Do NOT do this pose if you have low blood pressure, dizziness, or migraines.  If you have back issues, keep your legs less flexed (and slightly wider) when reaching for the soles of your feet.