Stick Pose | Stretch Your Body to Relax and Alleviate Pain

Aligning your breath with yoga postures is important to effectively perform the poses and take advantage of their benefits.

There are various breathing techniques that are practiced in yoga, however, different postures require a synchronization of breath to encourage correct alignment and flow of the routine.

The breathing techniques performed during Stick pose is essential to practicing the pose efficiently and serves as a guide to stretch and release accordingly.

Stick Pose (Yastikasana)

Stick pose is a beginner-friendly pose that is usually performed in preparation for more intermediate to advanced level poses. In Sanskrit, “Yastik” means stick and when done correctly, can be very therapeutic for the mind and body.

A pose that induces relaxation and builds stability, stick pose is a more technical move that requires focus and concentration to ensure correct posture.

Stick Pose Directions:

  • Lie down on your mat with your back flat.
  • As you inhale, raise your hands overhead and extend your legs out in front of you to give your limbs and your body a good stretch.
  • To deepen the stretch, flex your toes downward and continue to breathe.
  • Feel your whole body stretch and try to hold this pose for at least 10 seconds or for however long you feel comfortable.
  • As you exhale, release to come back to the original position.
  • Repeat these movements three to five times to reap the benefits.

Benefits of Stick Pose:

Practicing stick pose regularly can provide the body and mind with numerous health benefits such as reducing stress and burning excess fat.

Added benefits of performing stick pose include the following:

  • Gives the arms and thighs a good stretch
  • Helps those who have tennis elbow
  • Alleviates pain of joints
  • Helps to increase the height of growing children
  • Improves flexibility
  • Aids in weight loss
  • Induces relaxation to the entire body, especially to the abdominal and pelvic muscles
  • Stretches the spine

Stick Pose Precautions:

With most types of exercises, there are a few precautions one must take before practicing a new pose or posture, especially if you are recovering from any injuries.

It is best to avoid practicing stick pose under the following conditions:

  • Chronic backache
  • High blood pressure
  • Cardiac problems
  • Severe spinal injuries

Updated by Siya Rajan on 07/09/2018

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Courtesy The Yoga Institute, Santacruz (E), Mumbai

A. (2016, February 09). Stick Yoga Pose (Yastikasana) Steps, Health Benefits and Precautions. Retrieved from