Yashti means a stick. Just as a stick on the ground is long and slender, this asana takes such a form. It stretches all the muscles of the body. The all body stretch avoids undue strain as it is done in a supine position.
-Lie on your back on a mat with your legs fully extended, feet together and hands at the sides, palms facing down.
-Inhaling, raise both your hands together above your head on the ground, stretching them. 
-Simultaneously, point your toes downwards away from the body as though the upper body is pulled upwards and the lower body downwards with the stomach stretched between. 
-Maintain the stretched position for six seconds, while retaining the breath. 
-Exhaling, relax your hands and toes, not returning to the starting position but retaining the hands above the head on the floor. 
-Repeat the stretching of your hands upwards and the toes downwards 4 to 5 times, taking a pause of three seconds in between each round if necessary. 
-After you have completed the stretching and relaxing as mentioned above for a couple of times, while exhaling, return to the starting position by bringing your hands to the sides of the thighs and relaxing your toes. 

The asana facilitates maximum stretching of your body, It causes deep pressure on the muscular tissues as well as on the organs, It tones the usually relaxed abdominal and pelvic muscles and provides adequate stretch to your spine.
It also helps in better circulation of blood, opens up the thoracic area, helps in correcting the faulty posture of rounded or drooping shoulders and eases joint pain. The asana is known to be a de-stressor and helps in relaxation of the body and mind.


  • Title: Yashtikasana
  • Subject Keywords: USP
  • Type: Photograph
  • Rights: The Yoga Institute

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