Jyestikasana – The Superior Pose

Jyestikasana or “Superior Pose” is a yoga pose used for relaxation. Jyestikasana is very easy to perform and can be done by all age groups. In sanskrit, ‘Jyeshta’ means ‘elder’ or “superior’. There are several relaxation poses in Yoga which can give deep rest to the body, make your breath steady and calm your mind. The most commonly practiced asanas are Shavasana, Makarasana, Advasana, Jyestikasana and Matsya Kridasana. This article covers the practice of Jyestikasana.


How to do Jyestikasana (The Superior Pose)?

  1. Lie flat on the stomach with legs straight. Rest your forehead on the floor. If required you can use a rolled up towel or blanket to rest your forehead.
  2. Interlock your fingers and place your hands behind the ears on the region between the lower part of the head and upper part of the neck.
  3. Let the elbows gently touch the floor.
  4. Breathe in a normal and rhythmic way and relax all the parts of the body, esp. the muscles of the back and shoulders.
  5. Relax and maintain this position for 2 – 5 minutes or as long as it is comfortable.


Benefits of Jyestikasana (The Superior Pose)

  1. It is a good relaxation pose for all spinal complaints, especially cervical spondylitis and stiff neck or upper back.
  2. Jyestikasana can be used an relaxation pose between asanas.