How to Do Lion Pose: Lion Pose Modifications and Variations

Lion pose (Simhasana) is a seated yoga posture that includes a specific form of Pranayama, or breathwork, called lion’s breath. This pose is known as “Simhasana” in Sanskrit, which translates to “lion” (Simha) and “pose” (asana), a nod to how the yogi resembles a lion when performing the breath technique in this pose.

Practicing lion pose at the beginning of your yoga practice before other yoga poses can help calm the mind and warm up the body. This pose also helps facilitate the exercising of the Bandhas, or energetic body locks, in the chakra, core, and pelvic area (Jalandhara, Uddiyana, and Mula Bandhas).

Lion pose is a beginner asana that yogis can practice at home or in a yoga class. As for contraindications, those with a knee injury or history of knee-related issues should sit in a chair and perform lion’s breath rather than sitting on the knees. Here is a step-by-step guide to practicing lion pose:

1. 1. Start in hero pose (Virasana). Sit down between your heels with your knees in front of your body. Spread your knees wide, and cross the right ankle over the left. Tuck your heel into your pelvic area, so the two connect. If sitting between your heels is more comfortable, stay in that position.
2. 2. Place your palms on the yoga mat. Lean forward and place your palms on your yoga mat in front of or directly between your thighs. Bring your hands into a mudra, or sacred hand gesture, for an added challenge.
3. 3. Lengthen through your spine. Ensure that your spine is straight from your sacrum to the crown of the head to maximize the stretch of this posture.
4. 4. Inhale deeply through your nose. Allow your stomach to expand on the inhale, and breathe down to the bottom of your lungs, filling yourself with fresh oxygen.
5. 5. Exhale and extend your tongue. On the exhalation, open your mouth and make a loud “haaa” sound, like a lion’s roar. Exhale completely, pointing your tongue toward your chin. Keep your eyes open and focus on the space between your eyebrows or the tip of your nose.
6. 6. Repeat, switching the cross of your ankles. Repeat this breath a few times, deepening the breath with each repetition. If you are in hero pose, cross your ankles the opposite way and practice this breath and forward-leaning movement on the other side. Pause before moving onto another asana to take note of how your body feels.

Here are multiple different ways to modify or adjust the way you practice lion pose, depending on your needs:

1. 1. Place a blanket behind your knees. This modification is helpful for those with mobility issues in the knee area. Place a rolled-up blanket behind your knees to provides the hips with extra support as you enter the pose.
   
2. 2. Place hands on knees. With your palms facing down, place your hands on top of your knees rather than on the floor if reaching down that far is too challenging.
3. 3. Enter through frog pose (Mandukasana). To deepen the stretch, enter into this asana through frog pose rather than hero pose. Spread your knees wide and squat between them with the soles of your feet on the ground, toes pointing outward to intensify the stretch in the hips. Place your hands on the floor in between your feet on an inhale and practice lion’s breath with your tongue out, exhaling through your mouth.
4. 4. Enter through cow pose. You can practice lion’s breath while you are moving through cat/cow pose. Bring your hands to the mat directly underneath your shoulders, with your knees underneath your hips. Look up, stretch your heart through your shoulders, and point your tailbone towards the sky on an exhale while performing lion’s breath with your tongue out, exhaling through your mouth.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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