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Yoga Chin Stand (Ganda Bherundasana) – A Step by Step Guide, Benefits And Cautions

Chin Stand also calls Ganda Bherundasana “Ganda” means “cheek or face” in Sanskrit, while “bherunda” means “intense, forceful, scary, awful, horrible”. Ganda Bherundasana is a Hindu mythological bird (similar to an eagle) with two heads/faces and is thought to have or possess magical strength. As a result, Ganda Bherundasana (Chin Stand) shows this bird in all of its might.

Chin Stand is an advanced level position in Ashtanga Yoga’s Traditional Practice Series. Chin Stand can be used in flow yoga sequences to assist improve energy levels in the body.

The rock star of yoga poses is the Chin Stand. Chin stand, like an elbow stand, combines an inversion with a backbend. This is a more advanced pose that necessitates a flexible and strong back. Chin-chest-knees, camel, and bow are some of the suggested warm-up poses.

Benefits Of Chin Stand

At a very advanced level, Ganda Bherundasana (Chin Stand) requires the strength of the shoulders, upper back, lower back, and abdominal muscles. While using these diverse muscles, consider the following advantages they provide to the human body:

Chin Stand Strengthen Shoulder and Upper Arm

• Stretches and strengthens wrists on a more advanced level.
• Stretches and strengthens the biceps and triceps muscles of the upper arm.
• Strengthens the upper arm muscles to a greater extent.
• Stretches and strengthens the deltoid muscles in the shoulders.
• Improves the range of motion and flexibility of the shoulder and upper arm muscles.

Improve Flexibility Of Your Neck and Face

• Stretches and strengthens the trapezius muscles of the neck.
• Increases the flexibility of the neck muscles by increasing their range of motion.
• Thyroid glands are improved by working on them.
• Reduces the appearance of a double chin and tones the neck.
• The head and torso are well supported by the neck muscles.
• Reduces wrinkles on the face and neck to a significant extent.

Practice Chin Stand Will Stretch and Improve Your Back and Spine

• Stretches and strengthens the muscles of the upper, middle, and lower back.
• Flexibility of the various back muscles is improved.
• These muscles, such as the trapezius, rhomboids, and latissimus dorsi, provide support for the spine and upper limbs.
• The cervical, thoracic, lumbar, and sacral spines are stretched, keeping all tendons and ligaments at a better degree of strength.

Chin Stand Will Benefits Your Abdomen and Hips

• Stretches and strengthens the complete abdominal muscles, including the transverse abdominis, iliopsoas, rectus abdominis, and oblique abdominis.
• It focuses on abdominal toning and fat reduction.
• The internal organs are held in place by strong abdominal muscles.
• Psoas, gluteus maximus, adductor, and other hip muscles are stretched and strengthened.
• Improves the hip joint’s range of motion.
• The muscles of the legs are supported by strong hips.

Chest and Leg Muscles Are Firm and Toned With Chin Stand

• Along with the diaphragm muscles, it opens and expands the chest cavity.
• Leg muscles are kept firm and toned.

How To Do Chin Stand

Step 1

Chin balance necessitates a wide-open back, as well as open hips and shoulders. This stance is all about openness, which is ideal for the colder, less-light-filled months when we tend to close off.

With this one, take it easy. Chin balancing is a significant deep backbend with no need to rush towards a “final” pose. Be happy where you are — it’s a wonderful place to be!

Step 2

To open your hips, start with ankle-to-knee on each side. Take your right shin parallel to the front of the mat and stack your left shin directly on top of and in line with it while sitting erect, keeping your feet curled to protect your knees. Place blankets between your knees and ankles if they aren’t touching. Take 5 deep breaths here, then do it again with your left shin on the bottom.

Step 3

Do this back-bending variant on sun salutations once your hips are nice and open: Starting from a standing position, inhale high and exhale low in a reverse swan dive motion. Inhale and return to a low lunge with your right leg, tapping your back knee down, sinking your hips, and reaching your arms high into a crescent lunge, as indicated. Then, as you step back to the down dog, release your hands to frame your front foot.

Step 4

Inhale as you roll out of down dog to plank pose, then exhale as you lower your knees, chest, and chin to the ground, as indicated. Exhale back to down dog, inhaling to baby cobra and reaching your chest via your shoulders.

Inhale high, open the hip, bend the knee as shown, and then step your right foot between your hands and tap your back knee down while maintaining your left toes curled. To crescent lunge, sink your hips and reach your arms high back.

Then swing your arms back, meet your left foot with your right, clasp your hands behind your sacrum, and fold forward. Release your hands and roll up to standing, one vertebra at a time, as you inhale your arms all the way to the sky. Repeat the sun salutation on the left side, 3 to 5 times on each side.

Step 5

Take a few rounds of cat/cow after your sun salutations, and then enter into some of your favorite backbends. The bridge, wheel, locust, bow, and camel (seen) are all excellent choices. Choose at least three distinct backbends and hold them for 5 to 10 deep breaths in each.

Activate your core now that your back is open. Reach your right arm forward and your left leg back on all fours. Bend your left knee and grip your left ankle with your right hand, then open your shoulder and take 5 deep breaths.

Step 6

Release your foot and reach your right arm forward and your left leg back on an inhale, arching your back slightly. Round your knee to your nose as you exhale, and squeeze your navel to your spine. Repeat with your left arm forward and your right leg back for a total of 10 repetitions.

Try a prep variation of the chin balancing now that your core is engaged and your hips, shoulders, and back are open: On your mat, place blocks shoulder-width apart. Place your hands firmly on the mat, fingers contacting the blocks and elbows bent back and grazing your rib cage, starting on all fours. Allow the tops of your shoulders to rest on the blocks and your knees, chest, and chin to rest lightly on the floor. One leg at a time, raise it toward the ceiling. (See the next photo for how to do the in-between step with one leg resting on the other foot.) Take five deep breaths here.

Step 7

If you’re comfortable with chin balance on the blocks, try it without them: Lower your right leg high, reaching through your inner leg, from plank to one-legged knees, chest, and chin.

Bend your left leg and place your knee on the ground, allowing your left foot to support your right thigh.

Lift your left leg to meet the right when your back feels open and ready. Breathe here for as long as you feel comfortable, then relax for 5 deep breaths in the child’s pose. After you’ve finished messing about with this, relax by twisting your spine to both sides.

Step by step tutorial: Chin Stand

Cautions

If you have any neck problems, you should wait to do this asana until you’ve built up enough upper-body strength that you’re confident in your body’s capacity to support you.

Avoid the Chin Stand yoga pose completely if you’re pregnant.

If you’ve had surgery on your internal organs, you should avoid doing Ganda Bherundasana.

Always seek the advice and assistance of a yoga teacher.

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