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How to do Brahmasana Yoga (Pose of the Creator)
Brahmasana, also known as the Pose of the Creator, is an advanced yoga posture that strengthens the arms, shoulders, core, and spine. This asana helps improve focus, stability, and body control while calming the mind and enhancing concentration.
Step-by-Step Instructions to Perform Brahmasana
- Sit comfortably on the floor and take a few long, deep breaths to relax your body.
- Inhale deeply, and lift both legs upward, placing them carefully over your shoulders.
- Press your palms into the floor and raise your body using arm strength. Breathe steadily in and out.
- Keep your spine firm and engage your core muscles to maintain balance and stability.
- Fix your gaze at the tip of your nose (Nasikagra Drishti) to improve focus and posture control.
- Exhale slowly, relaxing your spine and core muscles.
- Lower your body gently to the floor with the help of your arms and shoulders.
- Repeat this 2-3 times, holding the posture for 5-6 breaths each time.
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Benefits of the Brahmasana Yoga Pose
Strengthens arms, forearms, shoulders, and core muscles.
Promotes balance, stability, and mental focus.
Enhances spinal flexibility and improves posture alignment.
Relieves neck, shoulder, and back pain.
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Indications (When to Practice Brahmasana)
Useful for stress relief and mental calmness.
Ideal for those looking to strengthen arms, shoulders, and spine.
Improves mind-body connection and concentration.
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Contraindications (Who Should Avoid Brahmasana)
Avoid practicing Brahmasana if you have:
Spinal, arm, or shoulder injuries.
Weak breath control or poor balance.
Arthritis or joint-related issues.
Are pregnant or aged 60-70 years.
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Who Can Practice Brahmasana?
Suitable for healthy individuals aged 14 to 60 years.
It should be practiced under the guidance of a qualified yoga instructor, especially for beginners.
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