If you’re looking for a yoga pose that can help you relax your body and deepen your breath, you might want to give Starfish Pose a try. This Yin Yoga pose is designed to open up your pectoral muscles, which can help you breathe more deeply and fully. By practicing Starfish Pose regularly, you may be able to reduce stress, improve your posture, and increase your lung capacity.
The Starfish yoga pose is not an easy asana, however, with the right guidelines and practice, you will definitely master it. Keep reading!
Table of Contents
Starfish Yoga Pose Information
- Common name: Starfish
- English name: Starfish
- Sanskrit name: Vasisthasana Starfish
- Level: Intermediate / Advanced
- Position: Supine position with legs and arms extended wide
- Chakras involved: Anahata (Heart Chakra)
- Stretches: Chest, shoulders, hamstrings, inner thighs
- Strengthens: Core muscles, legs, arms
Anatomy of the Starfish Yoga Pose
Step-by-Step Instructions
To begin the Starfish Pose, lie on your back with your arms and legs outstretched. Place a block, wedge, or plastic bag at the base of your lower back, up against your spine. The block should be placed against the spine where it is curving to form an arch.
Body Alignment
In this posture, your arms and legs are outstretched and your chest is open. Your feet should be flexed and your toes are pointing towards the ceiling.
Breath and Focus
In the Starfish Pose, focus on your breath and allow it to deepen. As you inhale, feel your chest and belly expand. As you exhale, feel your body relax and release any tension.
Movement and Sequence
To come out of the Starfish Pose, slowly lower your arms and legs back down to the ground. Take a moment to rest in Savasana or another comfortable posture before moving on to the next pose in your yoga sequence.
The Starfish Pose is a great posture for improving your range of motion in your shoulders and hips, as well as increasing awareness of your breath and body. With regular practice, you may find that you are able to hold the pose for longer periods of time and that your posture improves both on and off the mat.
Beginner’s Tips
If you are new to yoga or just starting with the Starfish yoga pose, there are a few things to keep in mind to make the practice more accessible and foundational.
Firstly, it’s important to remember that yoga is not a competition, and everyone’s body is different. You should never push yourself beyond your limits or feel like you have to achieve a certain level of flexibility or strength. Listen to your body and go at your own pace.
To make the pose more accessible, you can use props such as blocks or blankets to support your body. Placing a block or wedge under your lower back can help you maintain the correct alignment and prevent any strain on your back.
When practicing the Starfish yoga pose, it’s important to stay active and engaged throughout your entire body. Start by grounding down through the four corners of your feet and engaging your leg muscles. Then, lift your chest and extend your arms out to the sides, keeping your shoulders relaxed.
Remember to breathe deeply and evenly throughout the pose, inhaling as you lift and exhaling as you release. This will help you stay present and focused on your practice.
Starfish Yoga Pose Sequences Contraindications
Injury and Surgery
If you have recently undergone surgery or have an injury in your hips, back, shoulders, or deltoid, you should avoid practicing the Starfish yoga pose. It can put unnecessary pressure on the affected areas, causing more damage.
Rheumatoid Arthritis
If you have rheumatoid arthritis, it is best to avoid practicing it as well. The pose requires a lot of weight-bearing on the wrists and hands, which can cause discomfort and pain.
Migraines
If you suffer from migraines, it is best to avoid practicing the Starfish yoga pose. The pose requires a lot of focus and concentration, which can trigger migraines in some individuals.
Shoulder Pain
Avoid this pose if you have any shoulder pain, as it requires a lot of strength in the shoulders to maintain balance, which can cause discomfort and pain.
Starfish Yoga Pose Sequences
If you want to incorporate Starfish Pose into your yoga practice, there are several sequences you can try. Here are three different sequences to get you started:
Sequence 1
- Begin in a seated position with your legs crossed.
- Take a few deep breaths and center yourself.
- Move into a tabletop position, making sure your wrists are directly under your shoulders and your knees are directly under your hips.
- Extend your right leg out to the side and place your right foot on the ground.
- Lift your left arm up towards the ceiling, opening your chest.
- Hold for a few breaths and then switch sides.
Sequence 2
- Begin in a downward-facing dog position.
- Move into a plank position, making sure your wrists are directly under your shoulders.
- Shift your weight onto your left hand and the outside edge of your left foot.
- Stack your right foot on top of your left foot and lift your right arm up towards the ceiling.
- Hold for a few breaths and then switch sides.
Sequence 3
- Begin in a seated position with your legs extended out in front of you.
- Take a few deep breaths and center yourself.
- Bend your right knee and place your right foot on the ground.
- Lift your left leg up and place the sole of your left foot on your right thigh.
- Reach your left arm up towards the ceiling and then over towards your right foot.
- Hold for a few breaths and then switch sides.
Remember to take your time and move mindfully through each sequence. Don’t push yourself too hard and always listen to your body. With practice, you’ll be able to deepen your Starfish Pose and incorporate it into your regular yoga practice.
Common Variations of Starfish Yoga Pose
Here are some common variations of Starfish Yoga Pose:
- Legs together: Instead of having your legs spread apart, keep them together for a more challenging variation. This will engage your inner thighs and core muscles more.
- Arms overhead: Reach your arms above your head and interlace your fingers. This variation will help to stretch your shoulders and chest.
- Triangle pose: From the Starfish position, move your left foot forward and turn it out at a 90-degree angle. Keep your right foot in place and turn it slightly inward. Reach your left arm up towards the ceiling and then hinge forward from your hips, bringing your left hand down to the floor or a block. This variation will help to stretch your hamstrings, hips, and spine.
- Starfish crunch: Lift your head and shoulders off the ground and bring your knees towards your chest. Hold for a few breaths and then release. This variation will engage your core muscles more.
Starfish Yoga Pose Benefits
Stretches and Lengthens Your Hamstrings
The Starfish yoga pose is an excellent way to stretch and lengthen your hamstrings. This pose involves stretching your legs out in opposite directions, which can help to release tension and tightness in your hamstrings.
Opens and Stretches Your Back Muscles
The Starfish yoga pose is also great for opening and stretching your back muscles. This pose involves lying on your back and stretching your arms and legs out in opposite directions, which can help to release tension and tightness in your back muscles.
Strengthens Your Obliques
This pose is also an effective way to strengthen your oblique muscles. This pose involves twisting your body to one side and then the other, which can help to tone and strengthen your oblique muscles.
Improves Your Balance
The Starfish yoga pose requires a certain level of balance and stability, which can help to improve your overall balance and coordination.
Enhances Your Circulation
The Starfish yoga pose can also help to enhance your circulation by increasing blood flow to your entire body. This can help to improve your overall health and well-being.
Reduces Stress and Tension
The Starfish yoga pose is a great way to reduce stress and tension in your body and mind. This pose can help to calm your nervous system and promote relaxation, which can help to reduce stress and tension.
Increases Flexibility
The Starfish yoga pose can also help to increase your overall flexibility. This pose involves stretching your body in different directions, which can help to improve your flexibility over time.
Energizes Your Body and Mind
The Starfish yoga pose can also help to energize your body and mind. This pose can help to stimulate your nervous system and increase your energy levels, which can help you to feel more alert and focused.
Improves Your Respiration
The Starfish yoga pose can also help to improve your respiration by opening up your chest and lungs. This can help to improve your breathing and increase your oxygen intake.
Benefits Your Spinal Column and Other Systems
The Starfish yoga pose can also benefit your spinal column and other systems in your body. This pose can help to improve your posture, relieve tension in your spine, and promote healthy digestion and elimination.
Overall, as you can see, the Starfish yoga pose is an amazing, beneficial asana that can help to improve your physical and mental health in many ways.
Before you go…
We do have some other articles covering yoga poses you may be interested in. Check out!
- Sunbird Yoga Pose – Everything You Need to Know
- Dancing Shiva Yoga Pose – Everything You Need to Know
- Square Yoga Pose – Everything You Need to Know
- Airplane Yoga Pose – Everything You Need to Know
Namaste!
