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Ananda Madirasana – How to do It, Benefits and Precautions

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Ananda Madirasana (intoxicating bliss pose)

Ananda Madirasana or Intoxicating Bliss Pose is a gentle seated posture that is often used to open the chest and increase flexibility in the spine. This pose is typically done towards the beginning of a yoga practice and can be done to help warm up the body and prepare it for a more dynamic practice. Ananda Madirasana is suitable for practitioners of all levels and can be modified to fit individual needs.

Posture and Alignment

The posture of Ananda Madirasana begins in a seated position on the floor, with the legs stretched out in front and the feet flexed. The hands are placed on the floor behind the body for support. The spine should be kept long and straight, with the chest lifted slightly towards the sky. To deepen the pose, the practitioner can fold forward, bringing the forehead towards the knees. The arms can remain extended or can be brought around the legs, with the palms facing up.


Ananda Madirasana offers a number of benefits for both physical and mental health. On a physical level, this pose helps to open up the chest and abdomen, which can help to improve breathing and circulation. It also stretches out the spine, which can help to reduce stiffness and tension in the back and shoulders. Additionally, Ananda Madirasana can help to improve flexibility and posture and can be used to help prepare the body for more challenging poses.

On a mental level, Ananda Madirasana can have a calming and centering effect on the mind. This pose can help to reduce stress and anxiety and can be used as a tool for meditation and contemplation. It can also help to bring a sense of peace and contentment and can be used to help open the heart and cultivate feelings of love and compassion.


When practicing Ananda Madirasana, it is important to pay attention to any sensations in the body and to make adjustments as needed. This pose should not be done if there is any pain or discomfort in the lower back or knees. Additionally, it is important to be mindful of the breath and to avoid straining or pushing the body too far. For those with high blood pressure, it is best to practice this pose with the head and chest lifted, rather than folded forward.

Overall, Ananda Madirasana is a gentle and accessible pose that is suitable for practitioners of all levels. When done mindfully and with attention to alignment, this pose can offer a number of physical and mental benefits. It can be used to open the chest and abdomen, improve posture and flexibility, and reduce stress and anxiety. This pose can also be a powerful tool for meditation and contemplation and can help to bring a sense of peace and contentment.
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