Asana: Pose
Khanjanasana at a Glance
Khanjanasana is also known as the tail-wagging pose. Khanjan is the name of the bird. Khanjanasana is mostly used to warm up to prepare the body for the advanced yoga poses or the yoga flow sequences.
Benefits:
- Khanjanasana helps to strengthen your back, thighs, knees, and ankles.
- It stretches your spine, arms, and improves flexibility, and tones it.
- It helps to stretch the sides and waist of the body and tones it.
- It can also help to stimulate the internal organs.
- This is also a relaxing pose and relieves stress from the spine.
Who can do it?
Beginner to advanced yoga practitioners can do this pose. Children and senior citizens (with no severe health issues) can do the Khanjanasana pose. Individuals who are healthy with no severe health issues can do this pose. Pregnant women can do this pose, but it is better to consult their healthcare professional.
Who should not do it?
People with any knee, wrist, or hip injuries should avoid this pose. People with any recent surgeries should avoid this pose. Pregnant women during their later stages should avoid it or do it under the guidance of the prenatal yoga teacher. People with headaches or any severe issues should avoid it.
How to Do Khanjanasana?
Follow the Step-by-Step Procedure
This is a warm-up yoga pose for more intense yoga poses and the safer experience of the asanas.
- You can start this pose with the Malasana pose and keep a gap of more than hip-width distance and slightly pointing your toes outward
- Inhale and slowly place your hands, shoulder width apart, on the mat in front of you.
- Now engage your core and exhale lift your hips a bit of the mat and keep breathing.
- Now wag (move) your tailbone side to side and turn your head in the opposite direction of the movement.
- Let your spine be elongated and avoid hunching your back.
- Keep the movement for 5 to 10 seconds or a few breaths, keeping yourself happy and calm.
- When you are ready to release, exhale and bring your buttocks back to the malasana pose and relax.
- Here you can try a variation in the second step, instead of keeping the hands in the front, you can slowly bring your hand under your knee and behind the calf muscles and touch the toes of the respective feet.
- Keep your chest stretched hold this yoga pose for a few breaths and gaze below at a comfortable point.
- Then follow the seventh point when you are ready to release.
What are the Benefits of Khanjanasana?
- This pose helps to stretch your spine and improve its flexibility.
- It helps to open your chest and shoulders.
- This pose helps to strengthen your core muscles.
- This pose also helps to strengthen your hips knees and your ankles.
- This helps to reduce stress and anxiety and calm and relaxes your mind.
Health Conditions that Might Benefit Khanjanasana
- This helps to stimulate your abdominal organs, which helps with healthy digestive functions.
- This also helps your neck to be more flexible and reduces injuries.
- This helps to reduce the extra fat around your hips and waist.
- This can also be beneficial in improving your posture.
Safety and Precautions
- People with high blood pressure should avoid it.
- Individuals with heart disease or any spinal issues should avoid it.
- Avoid doing it after your meals.
- Don’t rush into the pose.
Common Mistakes
- This may seem to be a simple pose, but mistakes happen.
- Let your breath flow continuously.
- Avoid engaging your core.
- Avoid hunching your back.
Tips for Khanjanasana
- Open your chest.
- Keep your shoulders broad.
- Be mindful while doing the pose.
- Try whichever variations are easy for you.
- You can also learn under the guidance of your yoga teacher.
Physical Alignment Principles for the Khanjanasana
- Keep your feet grounded and firm.
- Hands are placed on the ground in front of you or bring it under your knee from the back and hold your toes.
- The back is straight and elongated.
- Shoulders broad and steady.
- Keep your core engaged.
- Neck elongated.
- Gaze at a comfortable point below.
- Turn your head in the opposite direction of the movement during wagging.
Khanjanasana and Breath
Breath works as a Rhythm in this pose. Keep breathing and exhale deeply when you bring your hands on the ground and engage your core. And keep breathing with the rhythmic wagging movement. Let your stress and tensions vanish and calm your mind and body. Exhale and come out of the pose and feel the relaxation.
Khanjanasana and Variations
- Tabletop pose.
- Malasana pose.
- Keep your hands on your knees and not on the floor.
- Lift one leg while wagging.
- Keep the yoga block in front of your forehead.
- Practice with the chair as support.
The Bottom Line
This tail-wagging pose is a simple warm-up yoga pose and relaxing but has many benefits and is accessible to everyone. Individuals can opt for the variations they are comfortable with. Even though it’s simple, if any health concerns just consult your doctor. Keep your breath as a rhythm while doing this pose. Keep your core engaged with the flow of breath, which calms your mind and body.
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