Bear pose Yoga | Yoga Sequences,Benefits

Bear pose Yoga

Introduction of bear pose yoga

The Bear Pose yoga is just a variation of Utkatasana where the focus is on the extremities and hips. This posture is a powerful yoga post that requires balance, stability, and strength. ‘Utkata’ means strong and powerful in Sanskrit. This condition is alternatively called “Bear Pose” which is a different form of Chair Pose in English. Traditionally this variation of Utkatasana or Chair Pose is believed to use the svadisthana chakra and manipura chakra and is strongly associated with creativity and determination.

The Bear Pose helps to increase energy in the body so it can be incorporated into the flow of flowing yoga.

Anatomy of Bear pose yoga

Bear Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:

  • Arms and Shoulders
  • Lower Back
  • Hamstrings
  • Hips
  • Knees
  • Pelvic
  • Quadriceps

Sequences of Bear yoga pose

Bear Pose is commonly found in the following types of yoga sequences:

  • Kids yoga sequences
  • Teens Yoga sequences
  • Yin yoga sequences
  • Hip opening yoga sequences

What does Balancing Bear yoga pose?

What does Balancing Bear yoga pos

Balancing the shape of a bear is a sitting yoga post that promotes flexibility and balance.

In this case, the yogi begins to sit in the butterfly’s seat. The big toes are held by the index and middle fingers. The weight shifts to the sitting bones as the yogi leans back, and the legs straighten up to form a wide “V” angle. Standing is held for six to eight breaths.

The balancing bear may also refer to its Sanskrit name, merudandasana.

Many forms of yoga are named after animals such as bears. This is because the shape itself makes your body look like an animal or because the movement of the shape mimics that of an animal. Possibly also, that the power of the pose allows you to combine the positive aspects of a particular animal.

Bancing Bear Pose is a playful yoga poses that brings images of bears to the head that are commonly known as large, powerful, and terrifying animals by nature. However, they too are funny and happy in their own way.

Like a bear, this baby helps to strengthen your back muscles and spine. It will also help to stretch your hamstrings, open up your hips, and improve your balance and mobility.

Adding a Bancing Bear Pose to your regular yoga practice will allow you to reap many physical and health benefits while at the same time inviting the playful but strong bear energy into your life.

Bear Yoga pose Say it in Sanskrit

Bear Yoga pose Say it in Sanskrit

Bancing Bear yoga pose is often associated with the word Merudandasana in Sanskrit, which literally translates as “Spinal Column Pose”.

The word merudandam means spinal column. It is an important part of physical anatomy and strength. It is the most prominent skeletal structure of your body and is the central energy path where nadis ida, pingala and sushumna rise.

Remember to keep your spine long and torso side while holding this standing position upright.

This form of yoga for the whole body is also associated with the name Urdhva Upavistha Konasana, or the Upper Seated Straddle Pose.

Balancing bear pose is believed to offer the following benefits:

Improves focus and concentration
Opens the hips and back of the legs
Stimulates the abdominal organs, improving digestion
Strengthens the core muscles and back
Stretches the spine

Benefits and Contraindications of Bear Yoga Pose

Benefits and Contraindications of Bear Yoga Pose

Bear yoga pose benefit

  • Tightening the hips:
    The position of the hips in this position is well established by taking the weight off the body and by exercising the muscles around the waist gain strength to make the whole hip look firmer.
  • Deep stretching of the body:
    The entire upper body, shoulders, chest, spine, neck, middle and upper back extend in this way, while the lower body becomes stronger.
  • Knee and ankle joints stronger and stronger:
    While the upper body at the hips bends, the lower body assumes body weight in the Utkatasana Forward Stretch, which provides the knees and joints with the necessary pressure. This pressure slightly improves the joints and gives a more natural look.
  • Every leg gets stretched and strengthened:
    While in the pose the bending of the knee adds a little pressure to the thighs of the quadricep muscles, and the hamstring muscles, including the calves, gradually give strength to the entire leg.
  • Massage the abdominal muscles:
    The Bear Pose also helps the core muscles by tightening the abdominal muscles while holding the position. Pulling the abdomen while trying to get closer to the navel and spine, tightening the abdominal muscles brings strength. This works like a great massage on the limbs as well. Here the muladhara chakra is activated primarily.

It opens the chest for better breathing:


Enlargement of the arms and shoulders extends to the chest, and helps the diaphragm to expand to improve breathing. It takes conceptual effort to understand body movements while deep breathing takes place in this situation.

Improves the entire nervous system:


Considering the limbs that are activated and tone-up in this situation, as well as the deep extension of the entire spine in this stretchable horizontal position in the Bear Pose ,, the entire nervous system is developed and diminished.

Improves strength and immune system:

With chest compressions, breathing improves the maintenance of the immune system. Building patience here, trying to hold a long stand, also builds resilience. So the whole body gets toned and builds strength.

It improves balance and thus his focus:

To stay in this Utkatasana variant or in other words the Bear Pose, muscle strength plays a major role, improving body balance. To stay balanced, focus plays a big role here. Overall, balance and focus go hand in hand and Utkatasana both physically and mentally bring endurance.

Good for athletes:

This condition strengthens the quadriceps, hamstrings and calves, which are important muscles for many athletes. It can therefore be considered a good addition to a general athletic program. Strengthening the knees in this pose, too, helps to pull the shock, which is of great benefit to athletes.

A good hip opening, it prepares for a variety of other situations:

Here in the Bear Pose, the extension of the spine with a forward stretch, places great emphasis on creating flexibility in the hips and lower back. Although this stretching requires flexibility of the hips in a well-coordinated way with the foot, it ensures opening the muscles around the sacrum, while tightening, encouraging the hips to open freely. Opening the hips is essential to the next level of performance.

How to do bear yoga pose?

Benefits-of-bear-pose

Bear pose is best done together in a clear space to allow for movement without injury.

Start bear pose opposite each other, so that your child can copy your movements*.
Stand up, with your legs a little apart (about hip width).
Bend forward from the waist and grasp hold of the back of your legs with both hands just below your knees.
Stomp forwards slowly like a big bear trying to keep your knees straight, but not ‘locked’.
Remember to keep hold of your legs with your hands.
Growl as bears as you move around the room.
After a few steps straighten up, to stretch out your back, then walk on as a grumpy bear making growling sounds!

What is bear pose yoga ?

The Bear Pose yoga is just a variation of Utkatasana where the focus is on the extremities and hips. This posture is a powerful yoga post that requires balance, stability, and strength. ‘Utkata’ means strong and powerful in Sanskrit. This condition is alternatively called “Bear Pose” which is a different form of Chair Pose in English. Traditionally this variation of Utkatasana or Chair Pose is believed to use the svadisthana chakra and manipura chakra and is strongly associated with creativity and determination.

What is the hardest Yoga pose ?

The 5 Most Challenging Yoga Poses
Handstand scorpion. Handstand scorpion – or Taraksvasana in Sanscrit – is almost the most difficult yoga pose. …
Tripod Headstand with Lotus Legs. …
Formidable face pose. …
Destroyer of the Universe. …
One-handed tree pose.

What are the 9 yoga poses ?

9 simple yoga poses to do every day
Low lunge / Anjaneyasana. …
Warrior 2 / Virabhadrasana II. …
Triangle / Trikonasana. …
Tree pose / Vrksasana. …
Locust pose / Salabhasana. …
Bridge pose / Setu Bandha Sarvangasana. …
Cow face pose / Gomukhasana. …
Legs up the wall / Viparita Karani.

What is marauding bear pose?

Now stretch out your legs separating them as much as you can without letting go of your toes. With your back held straight inhale. And raise your legs as high as you can without straining.

What muscles does bear pose work ?

This full-body exercise targets several muscle groups, including the glutes, hamstrings, abs, obliques, triceps, and shoulders. You can do this on a mat or with a foam roller.

Also read these post : https://www.fitnessguidehub.com/yoga-in-park-stock-photos/

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