Formidable Face Pose - Ganda Bherundasana
Formidable Face Pose or Ganda Bherundasana is an advanced, intense backbend that stretches the front of the body and should only be attempted after more basic and intermediate backbends have been mastered. The term comes from the Sanskrit, ganda, which refers to the cheek or face; bherunda, which means “terrible,” “formidable” or “frightening”; and asana, meaning “pose” or “posture.”
This posture is an arm balance, inversion & backbend combined. In chinstand the chin rest lightly on the ground, hands are by the sides, elbows tucked into the ribcage, hands underneath the elbows and the legs are above the torso as the legs hug the midline of your body.
Ganda Bherundasana is a challenging pose that requires a lot of practice to master. It is important to warm up your body thoroughly before attempting this pose, and to listen to your body and move slowly and carefully to avoid injury. This pose can help to build strength in your arms, legs, and core, as well as improve your balance and flexibility.
- Difficulty: Advanced
- Body Position: Arm & Leg Support, Backbend Yoga Poses, Inversion Yoga Poses
- By Type: Arm Balance Yoga Poses, Balancing Yoga Poses, Flexibility Yoga Poses, Strengthening Yoga Poses
Benefits and Contraindications
Helps to reduce mental stress and physical strain
Stretches the hips and waist region
Improves balance and flexibility of the back
Strengthens back, hips, pelvis and legs
Helps to tone the spine and the abdominal organs
Gives much strength to neck region
Back, neck or shoulder problems
Photo poses in different angles
Modifications and Props for Beginners
- Use a block: Place a block under your chest to raise your upper body, which can make it easier to lift your legs off the ground.
- Practice with a partner: A partner can help you lift your legs off the ground by holding your ankles or feet. This can be especially helpful if you’re struggling to lift your legs on your own.
- Yoga strap: Use a yoga strap around your ankles or feet to help you lift your legs off the ground.
- Before attempting Formidable Face Pose, warm up your body with poses that help you build strength and flexibility.
- Engage your core: To lift your legs off the ground, you need to engage your core muscles. Focus on drawing your navel in toward your spine and squeezing your.
- Focus on alignment: Keep your hips level and squared to the front of the mat. Keep your shoulders away from your ears and your gaze forward.
- Don’t rush into the pose. Take your time and work on building strength and flexibility over time.
Frequently Asked Questions
No, Formidable Face Pose is an advanced yoga pose and is not suitable for beginners. It requires a high level of strength, flexibility, and balance, and should only be attempted by experienced practitioners under the guidance of a qualified yoga teacher.
Some common mistakes to avoid when practicing Formidable Face Pose include forcing the backbend too deeply, collapsing the chest and shoulders, and using too much momentum to get into the pose. It’s important to approach the pose slowly and mindfully, and to listen to your body and respect its limits.
People with wrist or shoulder injuries, high blood pressure, or heart problems should avoid Formidable Face Pose. Pregnant women should also avoid this pose.
You should hold Formidable Face Pose for 5-10 breaths or as long as you can maintain the pose with proper alignment and without straining or overexerting yourself.
If you cannot do Formidable Face Pose, you can work on building strength and flexibility through other yoga poses and exercises. You can also seek the guidance of a qualified yoga teacher or therapist to help you progress towards the pose safely and gradually.
- Scorpion Pose
- One-Legged Stretched Out Scorpion Pose
- Supported Formidable Face Pose
- Advanced Formidable Face Pose
- Formidable Face Pose With A Bind
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