Pose sheet

Lion Pose

Siṃhāsanaसिंहासन

Kneel on crossed heels and exhale with your mouth open, tongue out.

Open this pose in the 3D body

Steps

Support

Knees and shins; seated on your heels; hands on your knees.

Enter

Kneel; cross your right ankle over your left.
Sit on your crossed heels, with your feet pointing outward.
Press palms onto knees; straighten and spread your fingers.
Lengthen your back and straighten your arms.
Inhale through your nose; exhale “ha,” extending your tongue downward.

Hold

Keep your torso upright with a slight forward lean.
Keep your hands on your knees and your arms straight.
Open your eyes; curl the tip of your tongue downward.
Between exhalations, draw your tongue in and relax your face.

Exit

Finish exhaling; draw your tongue in and close your mouth.
Lift your pelvis; reverse the crossing and repeat the same exhalations.
After both crossings, release your feet and straighten your legs.

Breathing: Inhale deeply through your nose; slowly exhale “ha” through your mouth.
Gaze: Tip of your nose.
Duration: 2–3 exhalations per ankle crossing.

Adapt

Adaptations

On a chairSit on a chair; keep your hands on your knees.
Vīrāsana on a blockSit between your feet on a block; keep the facial gesture.

Variations

From Vajrāsana: uncrossed heels, hands on knees.
Siṃhagarjanāsana: knees apart, hands grounded, fingers toward you; exhale “aaa.”
Siṃhāsana II: legs in lotus, palms and knees support you.

Signals of effort

Deep flexion of both knees.
Sitting on your heels with your ankles crossed.
Wide mouth opening and active tongue protrusion.
Audible, deliberate exhalation through your mouth.