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Niralambasana: Benefits & Steps to perform

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About Niralambasana

For this yoga posture, you need to pose in Bakasana. Then with immense concentration raise your legs up keeping them straight and slowly strengthen your arms.

In this way, gradually your back and legs form a straight line. Now tilt your head back and look straight at the floor.

This is the true definition of Niralambasana. Try to hold this yoga posture for a few moments and then slowly get back to your starting position.

In the initial stage, you need to practice this asana thrice a day to get a hold on the asana.

While practicing try to hold the position as long as you can.

After the initial stage extend the time of holding the position and the numbers of repetitions. The more you would practice the more you would be efficient.

You can also add some variations, such as after immense practice when you would be able to maintain the balance, try to put your legs in a lotus position.

How to perform the asana?

  • For this pose first, you need to keep your hands on the floor just in front of your feet. This position requires a little more bending from the hip joint.
  • Next, bend your hands a little bit and try to hold your legs up in the air.
  • Now fold both the legs from knee joint and put them at the outer facet of your left and right arms respectively.
  • Now, this position is called Bakasana.
  • Next, you need full concentration to lift your both legs up straight at the ceiling. While doing so straighten your arm and gradually put the body balance fully on your arms.
  • If you are a novice then you may find it difficult to hold the balance and weight but a regular practice would definitely give an efficient hold on the asana.
  • Then gradually your legs and back would form a straight line, tilt your head and stare straight at the floor.
  • Try to hold this position for few moments. Breath normally.
  • Then slowly came back to your previous position. Take rest and repeat the asana for better hold.


  • This asana stretches your arms, legs, it strengthens your shoulders, back, neck, abdominal muscles, and back muscles as well.
  • This very asana is beneficial for the entire circulatory system, abdominal and pelvis organs.
  • Niralambasana improves concentration and body balance.


Try to avoid this asana if you have issues with your elbow, wrists or shoulder joints.



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