The National Institute of Health classifies yoga as a complementary and alternative medicine that can provide holistic care to people suffering from various ailments. Yoga is an old tradition (3000 years old) that promotes physical, mental, emotional, and spiritual health.1 Yoga asana includes yoga asanas, conscious breathing, meditation, and cleansing kriyas.1 Most people perform physical postures called yoga asanas. They provide strength and flexibility to their body while creating self-awareness, a sense of calmness, and well-being. One such asana with incredible health benefits is katichakrasana. Let us look at its health benefits and steps to practice it!
The asana katichakrasana is known as the standing spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. The standing spinal twist pose is a simple standing yoga posture that stretches the waist and makes it more flexible.2
You can do katichakrasana yoga in the following way:2
Weight loss may be ascribed to asanas like Surya Namaskara, Ardha Kati Chakrasana, Pada Hastasana, etc. In my experience, regular practice of these postures may control lipid metabolism, and calorie expenditure by muscles and soft tissue, and also may reduce fat storage.
Dr. Siddharth Gupta, MD
Some of the interesting facts about katichakrasana:
I recently read an article which suggests that the regular practice of a modification of Katichakrasana, Ardha Katichakrasana during the first trimester of pregnancy may help in reducing the complications and risks.
Dr. Rajeev Singh, BAMS
Some of the katichakrasana benefits are as follows:
Diabetes is a medical condition in which blood sugar levels are high because of the poor body’s capabilities to use it. Additionally, many people go into depression because of not being able to manage sugar levels. A study by Raja et al. in 2018 found that depression and sugar control can effectively be managed using Nadi Suddhi pranayama and katichakrasana.3 The regular exercise of katichakrasana may enhance glycemic control in Type 2 diabetes mellitus. However, you must not substitute yoga with ongoing medications as more studies are required to check katichakrasana benefits in type 2 diabetes. Therefore, you must consult your doctor and seek treatment accordingly.
Pregnant women undergo hormonal imbalances and body changes that might impact their mental health, causing anxiety and discomfort. A study by Vijaylakshmi and Jaya in 2021 found that yoga asanas such as katichakrasana, Ashwini mudra, and deep relaxation practices from the 28th week of pregnancy till the baby’s delivery can reduce pregnancy anxiety and discomfort. The study says that it may result in better mother and child health.4 However, more research is required to understand katichakrasana’s benefits on pregnancy. So, if you feel discomfort during pregnancy, you should consult a doctor and seek treatment accordingly.
Katichakrasana is a part of shankhprakshalana kriya, which may help clean the intestine. A study by Mashyal et al. in 2014 showed that the shankhprakshalana kriya leads to deep stimulation of basic reflexes resulting in the cleaning of the intestine. It is then followed by a deep relaxation resulting in better intestinal health.5 However, more research is required to understand the benefits of the cleansing kriyas and katichakrasana. So, if you have any intestinal discomfort, you should consult a doctor and seek treatment accordingly.
Frozen shoulder results in pain and stiffness in the shoulder joint affecting its range of movement. A study by Tegta and Thankur 2022 found that pranayama and asanas such as katichakrasana can increase blood supply to the joint and surrounding muscles and restore joint movement.6 However, more research is required to understand how katichakrasana benefits frozen shoulder. So, if facing this issue, you should consult a doctor and seek treatment accordingly.
Constipation is a digestive issue that leads to difficulty in the passage of bowel movements causing discomfort, acidity, headache, and loss of appetite. A study by Thapliyal and Pooja in 2022 showed that yoga asanas such as katichakrasana can effectively manage constipation and related symptoms.7 However, more research is required to understand the standing spinal twist yoga benefits, so you must consult a doctor if you have constipation.
Yoga may help develop the mind and body, but it is not an alternative to modern medicine or ayurveda. You must not rely on or depend on yoga to treat any condition or disease. Instead, please consult or visit a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a yoga teacher to avoid any injuries or damage.
The risks associated with katichakrasana yoga are as follows:
With the guidance of a qualified yoga teacher/yoga expert, we can assess the risk factors and continue to practice katichakrasana with precautions.
Also Read: Yoga for Constipation: Effective Poses for Digestive Relief
The asana katichakrasana is also known as the spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. Katichakrasana may improve muscle strength and flexibility of the shoulder, abdomen, and spinal muscles. It may benefit patients with type 2 diabetes, constipation, frozen shoulders, and intestinal discomforts. People with a hernia, recent abdomen surgery, slipped disc, and spinal issues should not perform the katichakrasana pose. Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort. However, pregnant mothers, people with heart conditions, and spondylitis must be cautious and consult a doctor before doing katichakrasana. It will help if you do this pose under the guidance of a professional yoga trainer.
Standing spinal twist yoga may reduce blood sugar, relieve constipation, reduces pregnancy anxiety, and manage frozen shoulders and intestinal discomforts. However, you must consult your doctor for symptoms of such diseases instead of self-medicating.
In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation.2
You can do triyak bhujangasana or udarakarshanasana after katichakrasana. You can also perform Shavasana and end the yoga session.
Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort.4 However, pregnant mothers must be cautious and consult a doctor before doing katichakrasana.
People with a hernia, recent abdomen surgery, slipped disc, and spinal issues should not perform the katichakrasana pose.
Disclaimer: The information or info mentioned on this site is for educational intentions only and is not intended to be an alternative or replacement for medical treatment by a healthcare expert. Because of different individual needs, the reader must consult or visit their doctor to identify the appropriateness of the data for the reader’s situation.
References:
Yoga, rooted in Indian origin, has gained the limelight over the few years for its numerous health benefits. This 5000-year-old discipline was developed to unite mind and body. There are different forms of yoga but the purpose remains the same. Some yoga styles may be vigorous and intense, while others may be relaxing and meditative. Whatever type, yoga is always a great option for strengthening and stretching the body, focusing the mind and relaxing the spirit. Yoga focuses on asanas (poses) and pranayamas (breathing); one such asana is kandharasana. Here’s what you need to know about kandharasana.1
Kandharasana, or shoulder pose yoga, is a yoga posture lifting the spine. The name is rooted in Sanskrit words ‘kandha’, meaning shoulder and ‘asana’, meaning ‘pose or posture’. Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana. In chakrasana, the back is arched, the head is lifted from the ground, and the whole body weight is supported on both the hands and legs. Whereas in kandharasana, the head rests on the ground, the chest and buttocks are raised, and the body weight is supported on the shoulders.2, 3
Kandharasana must be done properly for maximum health benefits. One may perform Kandharasana in the following manner: 3
When you perform Kandharasana, your back muscles arch upwards that might promote healing. By stretching yourself to your body’s limits, this asana might help in decreasing vertebral disc problems and back pain.
Dr. Rajeev Singh, BAMS
Some benefits of this pose are as follows:
Cardiac health, or the health of the heart and blood vessels, is central to overall health. It plays an important role in pumping oxygen and nutrient-rich blood to different body parts. Poor cardiac health can be a risk factor for developing cardiac diseases. . A study conducted by Divya et al. in 2016 stated that the practice of Kandharasana may help reduce heart rate and blood pressure. Additionally, practising it may help improve the heart’s ability to function during mild-moderate intensities. Therefore, Yogasanas like Kandharasana may positively impact cardiac health. However, Kandharasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment of any cardiac disorders. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.4
Obesity is the accumulation of body fat; if not controlled, it may become a risk factor for many diseases. Divya et al. conducted a study in 2016 to assess the health benefits of yoga interventions like kandharasana on obesity. The findings of this study showed that 41 days of practice with Kandharasana significantly reduced body weight and body mass index (BMI). Thus, the practice of asanas like Kandharasana may positively impact obesity, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult a doctor for the proper management of obesity. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4
Menstruation or periods is natural vaginal bleeding that occurs as a part of a woman’s monthly cycle when no pregnancy occurs. Garima et al. conducted a review in 2022 to assess the effect of yogasanas like kandharasana on menstruation. The summary estimates of this review supported that the practice of kandharasana may help normalize menstruation. Thus, yogasanas like kandharasana might positively impact menstrual health. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of any menstrual abnormalities. Additionally, one should practice this asana under the guidance of a qualified trainer.5
Lungs, a pair of air-filled organs located on either side of the chest, are responsible for supplying the body with oxygen and removing carbon dioxide. Along with other respiratory system organs (nose, mouth, airways, windpipe, etc.), the lungs help us breathe. Divya et al. conducted a study in 2016 to assess the effect of yoga interventions on the respiration system. Forty-one days of practising yogasanas like kandharasana increased the amount of oxygen in the body, thus improving breathing. Thus, the practice of kandharasana may positively impact the respiratory system, but the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment of any respiratory issues and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.4
Hyperlipidemia is the elevation in lipid components like triglycerides, total cholesterol and reduced levels of high-density lipoprotein. A study by Divya et al. in 2015 stated that the practice of yogasanas like kandharasana resulted in a significant decrease in total cholesterol, triglycerides, and bad cholesterol. Additionally, kandharasana improved the level of good cholesterol in the body. This indicates that yogasanas like kandharasana may have a positive impact on hyperlipidemia. However, it is advised to consult a doctor to manage hyperlipidemia and not rely on this asana alone. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4
The thyroid gland helps regulate different body functions like metabolism, growth and development by releasing thyroid hormones in the blood. Iodine is an important element required for the synthesis of thyroid hormone. Iodine deficiency can result in a decreased synthesis of thyroid hormone; this condition is called hypothyroidism. A review done by Mohan et al. in 2022 stated that yogasanas like kandharasana might help manage hypothyroidism. Kandharasana activates the throat chakra (vishuddha chakra), which may improve the functioning of the thyroid gland and increase iodine availability in the body. This indicates that kandharasana may positively impact hypothyroidism. However, further studies need to be done to support these claims. Therefore, it is advised to consult a doctor for proper treatment of hypothyroidism and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.6
I would highly recommend that you should perform Kandharasana either before or after any forward-bend position. Kandharasana usually acts as a preparatory pose for chakrasana. To avail maximum benefits, you can do three rounds of kandharasana or more according to your level of physical fitness.
Dr. Siddharth Gupta, MD
Note- The above-mentioned benefits of kandharasana are not proven in any human study yet, and are based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Conditions, where kandharasana should be performed with caution are:
Conditions, where kandharasana is contraindicated include: 3
Kandharasana, or shoulder pose yoga, is a posture lifting the spine. The name is rooted in Sanskrit words ‘kandha,’ meaning shoulder, and ‘asana,’ meaning ‘pose or posture.’ Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana The practice of this asana may help improve lipid profile, menstrual cycle, breathing, manage obesity and improve cardiac health. Additionally, this asana may help improve digestion, strengthen shoulders, improve postural stability and may provide relief from back pain, stress and anxiety.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Kandharasana, or shoulder pose yoga, is a posture lifting the spine. The name is rooted in Sanskrit words ‘kandha,’ meaning shoulder, and ‘asana,’ meaning ‘pose or posture.’ Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana. In chakrasana, the back is arched, the head is lifted from the ground, and the whole body weight is supported on both the hands and legs. Whereas in kandharasana, the head rests on the ground, the chest and buttocks are raised, and the body weight is supported on the shoulders.1
Chakrasana is the preparatory pose for kandharasana.2
First, lie flat on your back on a mat. Next, take a deep breath and bend your knees, and place your feet flat on the mat with your heels touching your buttocks. Ensure your feet and knees are hip-width apart. Now, try to touch the ankles with your hands. This is the starting position. Next, slightly raise your buttocks and try to arch the back upward. Slowly lift your chest as high as possible, and avoid straining and moving the feet or shoulders. In this final position, your body will be supported by the head, neck, shoulders, arms, and feet. Breathe slowly and deeply and hold this pose for as long as possible. Breathe out and return to the initial position, and practice for four-five rounds.3
The practice of this asana may help improve lipid profile, breathing, cardiac health, and menstrual cycle and manage obesity and hypothyroidism. Additionally, this asana may help improve digestion, reduce stress and anxiety, relieve back pain, strengthen shoulders and improve postural alignment.2-6
The practice of Kandharasana is known to activate the third eye chakra (Ajna chakra), crown chakra (Sahasrara chakra), solar plexus (Manipura chakra) and throat chakra (Vishuddha chakra).
Yoga, which originates in ancient India, has many subtypes, divided into asanas (physical postures), pranayamas (controlled breathing), and meditation and deep relaxation techniques.1 As there are many sub-types to choose from; it becomes easy to find one that suits your needs. The Bhagavad Gita defines yoga as a state of equilibrium and tranquillity.2 “Free from illness, and a path to wellness” is the path of yoga. Some people do yoga for the physical benefits, while others find that it helps them to relax and de-stress.
Yoga often sees the practice of asanas, one of which is Urdhva dhanurasana, which is also referred to as Chakrasana in hatha yoga Let us look at some exciting features and benefits of Urdhva dhanurasana.
Urdhva dhanurasana is also known as the wheel pose or upward-facing bow pose. The name “Urdhva dhanurasana” is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning posture or pose. This, in English, translates to an upward-facing bow pose.3
Urdhva dhanurasana in Hatha yoga tradition is known as Chakrasana. In Ashtanga vinyasa, it is referred to as Urdhva dhanurasana. Hatha yoga begins with physical postures followed by meditation, whereas Ashtanga vinyasa first focuses on the self and is followed by physical postures and meditation.4
Urdhva dhanurasana must be done properly for maximum health benefits. The best time to practice Yogasanas is the “Brahmamuhurta”; a Sanskrit word that refers to the time of the day from two hours before and including sunrise. It is always advised to practice any asana on an empty stomach. Avoid performing any asana until three-four hours have lapsed after meals. One may perform Urdhva dhanurasana in the following manner:
Did you know that Urdhva Dhanurasana is also referred to as the back bridge pose? This pose is often known as the back bridge when included in gymnastic or acrobat routines, showcasing the body’s flexibility and strength.
Dr. Siddharth Gupta, MD
The ‘bow’ referred to in Urdhva Dhanurasana (upward-facing bow) belongs to Arjuna, the main protagonist in the Hindu scripture, “Bhagavad Gita”. This sacred text describes a mythical battle in Kurukshetra between the Pandavas and the Kauravas. Arjuna was in a dilemma about whether to raise a war against his own family to gain back a valuable kingdom. Arjuna was a great warrior and archer, and this life-changing battle is known to be the biggest battle of his life. However, Arjuna decided to cast down his weapons as shedding his family’s blood isn’t a potential victory. It is then said that Lord Krishna guided Arjuna to aim with his bow and arrow to stay true to his duty. In Urdhva dhanurasana, drawing back through the arms and legs relates to drawing back the bowstring to load the arrow of purpose or intention, ready to shoot out into the world to serve.
Based on my experience, practising Urdhva Dhanurasana can provide various benefits to our body, particularly for the abdominal area. This asana may help in expanding the chest and increasing the intake of oxygen into the lungs, leading to improved lung function and better oxygenation of the body.
Dr. Rajeev Singh, BAMS
Some benefits of this pose are as follows:
Ageing and a sedentary lifestyle can result in compression of the spine. Yogasanas may help improve flexibility, physical fitness and the functioning of various organs. The practice of Urdhva dhanurasana may help strengthen and lengthen the spine and may improve spinal flexibility. However, there is no study available yet which supports these claims. Therefore, it is recommended to consult a doctor for proper treatment and not rely on this asana alone. Additionally, it is recommended to practice this asana under the guidance of a qualified trainer.5
Yogasanas and meditation are said to help improve anxiety and depression. Ashish et al. presented a literature review in 2021 on the effect of yoga on anxiety and depression. A systematic review showed that the regular practice of Urdhva dhanurasana may help improve symptoms of anxiety and depression. However, there are no studies that support these claims. Therefore, it is recommended to consult a doctor for proper treatment of anxiety and depression and not rely on this asana alone. Additionally, it is advised to perform this asana under the guidance of a qualified trainer.6
Eating disorders are characterized by disturbances in eating behaviour because of excessive concern about one’s body weight. Eating disorders include anorexia nervosa (obsession to maintain a below-normal weight by either exercising too much or starvation), binge eating disorder (wherein the eating pattern is out of control) and bulimia nervosa (life-threatening eating disorder). Nicole et al. conducted a study in 2022 to assess the effect of yoga on women with disordered eating. The yoga intervention included several asanas, one of which was Urdhva dhanurasana. Eight weeks of yoga intervention showed improvements in eating disorder symptoms. Therefore, the practice of Urdhva dhanurasana may provide symptomatic relief from eating disorders. However, studies supporting these claims are limited. Therefore, it is recommended to consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should perform this asana under the guidance of a qualified trainer.7
Lordosis is C-shaped curvature of the lower spinal region (above the buttocks). The shortening of the quadratus lumborum muscle (QL, a muscle which is part of the upper and lower limbs) increases lumbar lordosis and results in permanent stiffness of the lower back. Consistent practice of Urdhva dhanurasana may help extend the lumbar spine. Rathore et al. conducted a literature review in 2017, the summary estimates of the review support the practice of Urdhva dhanurasana for improving lumbar lordosis, but there is no study done yet to support these claims. Therefore, it is recommended to consult a doctor for proper treatment of lumbar lordosis. This asana should not be considered an alternative to modern medicine. Additionally, it is recommended to practice this asana under the guidance of a qualified trainer.8
In my experience, practising Urdhva Dhanurasana may have potential benefits for women in rectifying uterine and menstrual problems. This asana involves stretching and opening the abdomen, which can help improve blood flow to the pelvic region and promote hormonal balance. By regularly engaging in this pose, it may support the health of the uterus and contribute to coping with menstrual irregularities and discomfort.
Dr. Smita Barode, BAMS
Note- The above-mentioned benefits of Urdhva dhanurasana are not proven in any human study yet, and are completely based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Conditions, where Urdhva dhanurasana should be performed with caution are:
Conditions, where Urdhva dhanurasana is contraindicated include:
Urdhva dhanurasana is also known as the wheel pose or upward-facing bow pose. The name “Urdhva dhanurasana” is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning pose. Urdhva dhanurasana is referred to as chakrasana in Hatha yoga, and the former name is used in Ashtanga yoga. Regular practice of Urdhva dhanurasana may help in increasing flexibility of the spine, and managing anxiety, depression and eating disorders. Additionally, this asana may help in stretching the core of the body (shoulders, thighs, hips, arms and abdomen), may help increase vagal tone, lung capacity and, may help in providing symptomatic relief in asthma, and might aid the digestion process.4-9
Urdhva dhanurasana is also known as the upward-facing bow pose. The name “Urdhva dhanurasana” is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning posture or pose. This, in English, translates to upward-facing bow pose.3
One may continue to stay in the wheel pose for about 30-60 seconds or as long as comfortable.3
First, lie flat on your back on a mat. Next, bend and raise your elbows over your head and place your palms under your shoulders. Ensure your fingers are pointing towards your feet. Next, bend and raise your knees bringing the feet nearer until they touch the hips. While resting the crown/top of your head on the floor, raise the trunk. Now, lift the trunk and head so that the back is arched and the weight of the body is now on the palms and soles. Stretch your arms until the elbows are straight. For a better stretch, breathe out and try lifting the heels off the ground. With normal breathing, try to hold this position for about 30-60 seconds, if possible. Breathe out, return to the original position and relax your body.3
Pregnant women, people with low or high blood pressure and people who have back injury or carpal tunnel syndrome should avoid doing this asana.9,10
Chakrasana and Urdhva dhanurasana are both the same yogic postures. In hatha yoga, the wheel pose is referred to as Chakrasana whereas in Ashtanga yoga, it is referred to as Urdhva dhanurasana.4
1. Balasubramaniam M, Telles S, Doraiswamy PM. Yoga on our minds: a systematic review of yoga for neuropsychiatric disorders. Front Psychiatry. 2013 Jan 25;3:117. doi: 10.3389/fpsyt.2012.00117. PMID: 23355825; PMCID: PMC3555015. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555015/
2. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Sep 10] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf
3. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at:
4. Mantra. What is the difference between hatha and ashtanga yoga [Internet]. Mantra Yoga & Meditation School. 2018 [cited 2022Nov14]. Available from: https://mantrayogameditation.org/hatha-vs-ashtanga-yoga/
5. The top 8 health benefits of Urdhva Dhanurasana [Internet]. Rishikul Yogshala. 2019 [cited 2022Nov14]. Available from: www.rishikulyogshala.org/the-top-8-health-benefits-of-urdhva-dhanurasana/
6. The Bele A, Qureshi M, Ghogare A, Singh N, Jethwani D, Gachake A. Impact of exercises, yoga, and meditation on anxiety and depression during COVID 19 lockdown. J Datta Meghe Inst Med Sci Univ 2021;16:219-21. Available at: www.journaldmims.com/article.asp?issn=09743901;year=2021;volume=16;issue=1;spage=219;epage=221;aulast=Bele
7. Dignard, Nicole A., “Embodied and Empowered: Evidence for Ashtanga Yoga as a Novel Intervention for Women with Disordered Eating” (2022). Electronic Theses and Dissertations. 8712.
Available at: https://scholar.uwindsor.ca/etd/8712
8. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical correlation of core muscle activation in different yogic postures. Int J Yoga [serial online] 2017 [cited 2022 Nov 10]; 10:59-66. Available from: https://www.ijoy.org.in/text.asp?2017/10/2/59/205515
9. Chakrasana: Wheel pose: Urdhva Dhanurasana: How to do: Benefits [Internet]. Art of Living (India). [cited 2022Nov14]. Available from: https://www.artofliving.org/in-en/chakrasana-wheel-pose-or-urdhva-dhanurasana
10. Delahunty R. Urdhva Dhanurasana – upward bow or wheel [Internet]. YOGARU. YOGARU; 2022 [cited 2022Nov14]. Available from: https://www.yogaru.ie/pause/urdhva-dhanurasana-upward-bow-or-wheel
11. Urdhva Dhanurasana/ Chakrasana – wheel pose [Internet]. Prana Yoga. 2022 [cited 2022Nov14]. Available from: https://pranayoga.co.in/asana/urdhva-dhanurasana-upward-bow-posture-chakrasana-wheel-posture/
12. Khattab, Kerstin et al. “Iyengar yoga increases cardiac parasympathetic nervous modulation among healthy yoga practitioners.” Evidence-based complementary and alternative medicine: eCAM vol. 4,4 (2007): 511-7. doi:10.1093/ecam/nem087. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176143/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Yoga, an ancient practice, has been around for over 2500 years. It is a physical and mental practice that is a gateway to better health and well-being. There are many subtypes of yoga, each with its specific benefits. Yoga is a great option for you if you want to improve your flexibility, concentration and balance. Yoga, perceived as alternative medicine, is divided into four main branches: Bhakti yoga, Gyana yoga, Karma yoga and Ashtanga yoga. These branches commonly offer a means by which practitioners can enhance the control and development of the mind and body.1
Yoga often sees the practice of asanas, one of which is Ardhakati chakrasana. Let us look at some exciting features and benefits of Ardhakati chakrasana yoga.
Ardhakati chakrasana, is a lateral bend yoga posture in the standing position. As, it involves a lateral bend; this asana is also called “the lateral arc position”. The name “Ardhakati chakrasana” is derived from Sanskrit words, “Ardha” meaning half, “kati” meaning waist, and “chakra” meaning wheel.2
Ardhakati chakrasana must be done properly for maximum health benefits. One may perform Ardhakati chakrasana in the following manner:
While practising Ardhakati chakrasana, your upper body gets stretched enough in a lateral bending pose that can help provide flexibility to the spine. It also relaxes the spine and reduces fatigue.
Dr. Siddharth Gupta, MD
Some benefits of this pose are as follows:
Dysfunctional uterine bleeding is a common gynecological disorder observed in women of reproductive age. Mohanty et al. conducted a study in 2018 to assess the effects of yoga intervention on dysfunctional uterine bleeding. The study results showed that yogic postures like ardhakati chakrasana have a positive impact on the outcome of dysfunctional uterine bleeding. Thus, the practice of yoga asanas like Ardhakati chakrasana may help in managing dysfunctional uterine bleeding. However, more research is needed to validate these claims. Therefore, it is recommended to consult a doctor in case if you have any menstrual irregularity and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.4
Dyslipidemia is characterized by an increase in triglyceride concentration, increased LDL (low-density lipoprotein) or bad cholesterol and a decrease in good cholesterol or HDL (high-density lipoprotein). Shantakumari et al. conducted a study in 2013 to assess the effects of yoga intervention on lipid profile of patients with diabetes. The yoga intervention included several asanas, one of which was Ardhakati chakrasana. Three months of yoga intervention showed a declining trend in triglycerides and total cholesterol, and a significant improvement in HDL or good cholesterol. Therefore, yoga asanas like Ardhakati chakrasana may help improve the lipid profile. However, this asana should not be considered an alternative to modern medicine. Kindly, consult your doctor if you have an abnormal lipid profile. Additionally, one should perform this asana under a qualified trainer.5
The practice of Yogasanas may help strengthen the chest muscles and may help in improving respiration. Sushmita et al. in 2022 conducted an intensive literature search on the impact of yoga on the respiratory system. A search showed that Ardhakati chakrasana affects the muscles of the lateral wall of the chest, waist and abdomen, causing these muscles to stretch and relax. The practice of this asana may result in an improvement in breathing capacity. However, studies supporting these claims are limited. Therefore, one should not rely on Ardhakati chakrasana alone for the treatment of any respiratory abnormality. Kindly, consult a doctor for proper treatment. Additionally, it is advised to perform this asana under a qualified trainer.6
Obesity is a potential risk factor for many diseases like coronary heart disease and diabetes. Nagalpur et al. conducted a study in 2012 to assess the effect of yoga intervention on obesity. The yoga intervention included several asanas and pranayamas. A short-term yoga practice with asanas like Ardhakati chakrasana helped in weight reduction and also caused a reduced tendency of fat accumulation. Thus, yoga asanas like Ardhakati chakrasana and pranayamas may help in reducing weight; but should not be considered as an alternative to modern medicine. Kindly, consult your doctor for proper treatment of obesity. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.7
Syncope or fainting is a sudden loss of consciousness. Vasovagal syncope (VVS) is a form of reflex syncope (fainting due to a sudden drop in blood pressure or heart rate), and if frequent, it can be associated with reduced quality of life (QoL). Jayprakash et al. conducted a study in 2021 to assess the effect of yoga intervention on VVS. The yoga intervention included several asanas including Ardhakati chakrasana. Results showed that the practice of Yogasanas like Ardhakati chakrasana helped in reducing the symptom burden of VVS and improved the QoL. Thus, the regular practice of Ardhakati chakrasana may help in managing syncope. However, you must consult your doctor in case of any abnormality, and should not rely on Ardhakati chakrasana alone. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.8
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
As Ardhakati chakrasana helps in stretching the spine, relaxes it, and helps in toning various muscle groups of the abdomen, waistline, and hips, enhances liver functions, etc., it is not recommended when you have issues with hips, spine, shoulders or knees.
Dr. Rajeev Singh, BAMS
Conditions, where Ardhakati chakrasana should be done cautiously, are:
Conditions, in which Ardhakati chakrasana is contraindicated, include:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions.
Ardhakati chakrasana is a lateral bend yoga posture in the standing state. As it involves a lateral bend; this asana is also called as “the lateral arc position”. The name “Ardhakati chakrasana” is derived from Sanskrit words, “Ardha” meaning half, “kati” meaning waist, and “chakra” meaning wheel. It helps in activating and balancing the Manipura chakra i.e., the navel chakra. Practising Ardhakati chakrasana may help in providing relief in frequent episodes of fainting, dyslipidemia in diabetes, obesity and dysfunctional uterine bleeding and has a possible positive impact on the respiratory system by increasing the respiratory capacity. Additionally, the practice of this asana may help in increasing height in children, improving blood circulation to the spinal cord, correcting defects of the vertebral column and may help stimulate the liver, lungs and kidneys and help eliminate their toxins.
Ardhakati chakrasana is a lateral bend yoga posture in the standing position. As it involves a lateral bend; this asana is also called as “the lateral arc position”. The name “Ardhakati chakrasana” is derived from the Sanskrit words, “Ardha” meaning half, “kati” meaning waist and “chakra” meaning wheel.2
Practising Ardhakati chakrasana may help in improving recurrent episodes of vasovagal syncope, dyslipidemia, obesity and dysfunctional uterine bleeding and has a possible positive impact on the respiratory system by increasing the respiratory capacity. Additionally, the practice of this asana may help in increasing height in children, improving blood circulation to the spinal cord, correcting defects of the vertebral column and may help stimulate the liver, lungs and kidneys and help eliminate their toxins.4-8
Firstly, stand straight with your toes joined together, heels should be slightly apart. Relax both shoulders, and place palms on side of the respective thighs. Next, take a deep breath and raise your right hand sidewise to the shoulder level, continue raising your right arm until it touches the right ear. Exhale, and with a deep inhalation stretch the right side of your body as you bend towards the left. Hold this position for about 30-60 seconds. Now, again take a deep breath and slowly come back to the initial position and repeat the same with the other side (left).3
It is advised to hold the Ardhakati chakrasana position for 30-60 seconds.3
Ardhakati Chakrasana helps in activating and balancing the Manipura chakra (navel chakra).
1. Javnbakht et al. Effects of yoga on depression and anxiety of women. Complementary Therapies in Clinical Practice, Volume 15, Issue 2,2009. Pages 102-104, ISSN 1744-3881. Available at:
https://pubmed.ncbi.nlm.nih.gov/19341989/
2. Dr. Sohail Ebady. Ardhakati chakrasana-The lateral arc position. Yoga teacher training.2014
Available at: https://www.yoga-teacher-training.org/2014/02/19/ardha-kati-chakrasana-the-lateral-arc-position/
3. Naorem Arjun Singh, Yoga The Way Of Life ([n.p.]: Blue Rose publishers, 2019), p. 219-220.
4. Mohanty et al. Yoga as a Therapeutic Intervention in the Management of Dysfunctional Uterine Bleeding: A Controlled Pilot Study. J Midlife Health. 2018 Jan-Mar;9(1):8-13. doi: 10.4103/jmh.JMH_76_17. PMID: 29628722; PMCID: PMC5879852. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5879852/
5. Shantakumari N, Sequeira S, El deeb R. Effects of a yoga intervention on lipid profiles of diabetes patients with dyslipidemia. Indian Heart J. 2013 Mar-Apr;65(2):127-31. doi: 10.1016/j.ihj.2013.02.010. Epub 2013 Feb 28. PMID: 23647889; PMCID: PMC3861018. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3861018/
6. Susmitha P M & Sowmya M N: Impact Of Yoga On Respiratory System. INTERNATIONAL AYURVEDIC MEDICAL JOURNAL.2011. Available at:
http://www.iamj.in/posts/2022/images/upload/221_227.pdf
7. Hiremath SS, Nagalapur P Dr; From 5th World Ayurveda Congress 2012 Bhopal, Madhya Pradesh, India. 7-10 Dec 2012. PA01.21. Effect of short term yoga practice on weight and blood pressure – An observational study. Anc Sci Life. 2012 Dec;32(Suppl 1): S71. PMCID: PMC3800952. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3800952/
8. Jayaprakash Shenthar, Ritesh Singh Gangwar, Bharatraj Banavalikar, David G Benditt, Dhanunjaya Lakkireddy, Deepak Padmanabhan, A randomized study of yoga therapy for the prevention of recurrent reflex vasovagal syncope, EP Europace, Volume 23, Issue 9, September 2021, Pages 1479–1486, Available at: https://academic.oup.com/europace/article/23/9/1479/6219608
9. Ardhakati Chakrasana [Internet]. Progressive Yoga. 2021 [cited 2022Nov14]. Available from: https://www.progressiveyoga.in/ardhakati-chakrasana-posture/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
“The longest journey of any individual is the journey inwards”. Yoga wants people to focus on their inner awareness. Surya Namaskar is a series of twelve yoga asanas performed in a dynamic and breath-synchronized manner. Form, energy and rhythm are the three main components of Surya Namaskar. In addition, the twelve asanas are believed to give rise to “Prana”, the subtle force that stimulates the body. When performed in a sequential, steady and rhythmic manner in synchronization with the circadian rhythm (sleep-wake cycle), the rhythm of the cosmos is reflected in these asanas.1 One such asana in the Surya Namaskar series is Pranam asana, also known as the praying pose. Let us look at some exciting features and benefits beyond the mat of the praying pose.
Pranam asana, also called the praying pose, is the entering/starting pose of Surya namaskar (Sun salutation). The name has roots in the Sanskrit word “Pranama” (pay respect) and “asana” (posture/pose). It is also called the praying pose because, in this asana, hands are held together in “Anjali mudra” or namaskar. This asana, which is part of the Surya namaskar series, was propagated by the King of Aundh, Late Shri. Balasaheb Pant (1920s) and later by Shri Krishnamacharya and Sri K V Iyer.2
Following are the steps to perform Pranam asana correctly to avail of maximum benefits:
This classic namaskar asana pose is known to provide several benefits to the mind and body, which are described as under:
Kawaljeet et al. conducted a study in 2010 to assess the effect of a six-week consistent Surya namaskar practice for female students in the age group of 17-25 years. A significant improvement was seen in the flexibility, muscular endurance and posture of these participants. Yoga postures like Pranam asana may help improve postural alignment when practised as a part of Surya Namaskar.4 However, please do not rely on Pranam asana alone in case of any suspected postural issues. So, kindly see a doctor for proper treatment. It is best to practice this under the guidance of a trainer.
Subhash et al. conducted a study in 2018 on 60 obese individuals to assess the effect of Surya Namaskar on obesity. Six weeks of regular Surya Namaskar practices showed a significant reduction in Body Mass Index, systolic and diastolic blood pressure, total cholesterol and LDL-cholesterol (bad cholesterol). Findings supported that Pranam asana can have a positive impact on obesity when practised as part of the Surya Namaskar series.5 However, you should not rely on Pranam asana alone. You must consult your doctor for proper treatment of obesity. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.
Mullerpatan et al. conducted a study in 2013 to assess muscle activity while performing the 12 poses of Surya Namaskar. Results found that different asanas cause the activation of several muscles of the upper and lower body. The Prayer pose, when performed with other poses of Surya namaskar causes activation of many muscles of the body.6 However, in case of any MSD (muscular system disorder) it is recommended to consult a physician for proper treatment and do not rely on Pranam asana alone. In addition, it is advised to perform this yoga under the guidance of a qualified trainer.
Dr. C.A. Kayelarasi et al. in 2019 conducted a study to assess the effect of yogasanas like Pranam asana on fat content in 40 subjects with non-alcoholic fatty liver disease, which is the accumulation of fat in the liver. The findings from abdominal sonography revealed decreased fat and restoration of liver function, which could be attributed to Pranam asana performed along with other postures of Surya Namaskar.7 However, Pranam asana alone should not be considered a substitute for modern medicine. Consult a doctor if you have any hepatic (liver) disease, and perform this asana only under the guidance of a qualified yoga trainer.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
According to what I’ve observed, Pranam Asana may offer several benefits. One of its primary advantages is that it might help establish a state of concentration and calmness. By assuming this pose, you may prepare your mind and body for your busy day ahead.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The general risks associated with the prayer pose include:
Note- It is always recommended to perform the asanas under the guidance of a qualified and experienced teacher. Please consult a doctor or yoga specialist while performing the asanas in the above-listed conditions.
As far as my knowledge goes, the immune system plays a crucial role in defending the body against disease-causing agents. One interesting observation is that when the Pranam Asana is combined with other steps of Suryanamaskar, it may potentially enhance the efficiency of the immune system. This may contribute to better immunity supporting your ability to protect against infections and illnesses.
Dr. Rajeev Singh, BAMS
Pranam asana, also called the praying or prayer pose, is one out of the twelve asanas of Surya Namaskar (sun salutation). The name has roots in the Sanskrit word “Pranama” (pay respect) and “asana” (posture/pose). This asana pays homage to the Sun, the source of all life forms.
This is the entering position of Surya Namaskar, which is entered in a standing position, standing firmly on the ground. Bring the hands close to the Anahata chakra (heart’s centre). The mantra enchanted during this asana is the “Om Mitray Namaha”. The praying pose helps in improving posture, helps prevent diabetes and obesity, helps to reduce anxiety and stress and revitalizes the mind and body.
Pranam asana is derived from the Sanskrit words “Pranam” (to pay respect) and “asana” (pose).2 Hence, it is essentially termed the prayer pose.
It is advised not to eat anything before practising Pranam asana as it is followed by other poses which involve stretching and squatting, which may put pressure on the stomach and can lead to consequences like vomiting.
Following are the steps involved while performing Pranam asana:
Stand upright with your feet held together. Close your eyes.
Bring your hands together in “Anjali Mudra” (Namaste position) near the Anahata chakra (Heart’s centre).
Focus on your breathing.
Repeat this asana during the first and last step of Surya Namaskar.2
The praying pose might help in improving posture, may help prevent diabetes and obesity, may help reduce anxiety and stress, and might revitalize the mind and body. It can improve the breathing process and think along with possible help in spiritual healing, etc.4-7
In a series of twelve poses of Surya Namaskar, Pranam asana is performed twice i.e., during the first and last step (Step 1 and Step 12).
1] Dr. Ravi Kumar: SURYANAMASKAR AND ITS THERAPEUTIC IMPORTANCE IN TODAY’S SCENARIO, World Journal of Pharmaceutical Research, Volume 11, Issue 2, 309-317.
Available at:
https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/6c5fc2ff9a1d307c615094992dae06e3.pdf
2] Satyananda Saraswati. Asana, pranayama, mudra bandha. Yoga Publications Trust, 2013.
Available at: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf
3] N.E. Sjoman, The yoga tradition of the mysore palace (2nd ed.), Abhinav Publications, New Delhi, India (1999), p. 54.
Available at: https://www.sciencedirect.com/science/article/pii/S0975947621001996#bbib5
4] Kanwaljeet Singh, Baljinder Singh Bal, W. V. The Effect Of SN Yogasana On Muscular Endurance And Flexibility Among Intercollege Yoginis. J. Phys. Educ. Sport, 2010; 27: 61–67.
Available at: https://efsupit.ro/images/stories/imgs/JPES/2010/2/read%20journal%20no2.pdf
5] Subhash et al. Effect of Surya Namaskar on obesity of affected individuals. International Journal of Creative research thoughts.Vol 6, Issue 1.2018 .Available at:
https://www.ijcrt.org/papers/IJCRT1803130.pdf
6] Mullerpatan RP, Agarwal BM, Shetty TV. Exploration of Muscle Activity Using Surface Electromyography While Performing Surya Namaskar. Int J Yoga. 2020 May-Aug;13(2):137-143. doi: 10.4103/ijoy.IJOY_72_19. Epub 2020 May 1. PMID: 32669768; PMCID: PMC7336940.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336940/
7] Dr.C.A.Kayelarasi. Efficacy of Surya Namaskar on Non-Alcoholic Fatty Liver Patients – A Interventional Study. (The Tamil Nadu Dr. M. G. R. Medical University, Chennai, Tamil Nadu, 2019.Available at: http://repository-tnmgrmu.ac.in/10719/7/460215919kayelarasi.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga has been a popular practice for centuries, but its popularity has exploded in a few decades. With so many different styles and benefits, it’s no wonder why people of all age groups and backgrounds are turning to yoga. The practice of yoga can produce a physiological state opposite to the flight-or-fight response and brings a sense of balance and union between the mind and body.1
Whether you’re looking to improve your physical fitness, reduce stress, or connect with your spiritual side, there are many reasons to try yoga. Yoga often sees the practice of asanas, but where to begin? In this post, we’ll briefly introduce one of the asana, Parivrtta trikonasana and some tips on getting started.
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana.2
Parivrtta trikonasana must be done properly for maximum health benefits. One may perform parivrtta trikonasana in the following manner:
Practising yoga can be quite beneficial for both physical and mental health. Practising certain yoga poses can give you relief from various health conditions like diabetes. Some studies show that practising parivrtta trikonasana might have beneficial effects on diabetes as this asana might reduce blood glucose levels.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some benefits of this pose are as follows:
Decreased bone mineral density (BMD) can increase the risk of osteoporosis, a condition which is characterised by weak or brittle bones. Lu et al. conducted a study in 2005 to assess the effect of yoga on osteoporotic bone loss. The yoga intervention included several asanas, one of which was Parivrtta trikonasana. Ten years of yoga practice with asanas like Parivrtta trikonasana showed an increase in bone mineral density. Thus, the practice of Parivrtta trikonasana may improve bone mineral density, but should not be considered as an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.3
Regular yoga practice can help in increasing spinal flexibility. Malgorzata et al. conducted a study in 2015 to assess the effect of yoga intervention on spinal flexibility. The yoga intervention included several yoga asanas, one of which was Parivrtta trikonasana. 20-weeks of yoga intervention with asanas like Parivrtta trikonasana showed an improvement in spinal muscle flexibility and mobility regardless of age. Thus, the practice of asanas like Parivrtta trikonasana may help in improving spinal flexibility, however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4
Liver plays an important role in detoxifying and removing toxins from the body. Yoga asanas may help stimulate the liver. Rathore et al. conducted a literature review on yoga postures and their anatomic correlation. The summary of this review supports the fact that the practice of parivrtta trikonasana helps in flushing the liver contents and thus accelerates the removal of toxins from the body. The possible mechanism behind this is the unilateral contraction of the internal oblique muscle, which is part of the abdominal wall. Thus, the practice of this asana may aid the detoxification process by the liver. However, no studies have been conducted yet to support these claims. It is therefore recommended not to rely on this asana alone and consult a doctor for proper treatment. Additionally, one should practice this asana under the guidance of a qualified trainer.5
A patient is said to be suffering from metabolic syndrome if he has three or more out of the following five cardiovascular risk factors.
Gowda et al. presented a case report in 2016 of a 50-year-old male patient who was suffering from metabolic syndrome. The patient underwent six weeks of yoga intervention which included several asanas, one of which was Parivrtta trikonasana. The intervention showed a positive impact on metabolic syndrome, and all the clinical parameters were in the normal range. Thus, the practice of Parivrtta trikonasana may help in improving metabolic syndrome. However, there are no clinical studies conducted so far to support these claims. So, it is recommended to kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.6
Note- The above-mentioned benefits of Parivrtta trikonasana are not proven in any human study yet, and are based on a literature search entirely.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Often elderly people find it difficult to fall asleep or have good quality sleep. It is been observed that elderly people who practice yoga like parivrtta trikonasana daily might have better sleep quality. They might fall asleep quickly, sleeps without disturbances and feel energetic after waking up.
Dr. Rajeev Singh, BAMS
Conditions where Parivrtta trikonasana should be performed with caution are:
Conditions, where Parivrtta trikonasana is contraindicated, include:
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana. The practice of this asana may help in improving bone mineral density, metabolic syndrome, spinal flexibility and the detoxification process of the liver. Additionally, this asana may help in improving balance concentration, blood circulation to vital organs and the breathing process.
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana.1
One should continue to stay in the wheel pose for about 30-60 seconds, or as long as is comfortable.2
First, stand in Tadasana, take a deep breath and with a jump, spread your legs sideways, now, with the palms facing down, raise your arms sideways. Start with turning your right foot 90 degrees right and your left foot 60 degrees to the right. Ensure the left leg is stretched and tightened at the knee. Breathe out and rotate the trunk and the left leg towards right, i.e. in the opposite direction, so as to bring your left palm near the outer side of your right foot. Next, stretch your right arm and bring it in line with the left arm and look at the right thumb above. Ensure the knees remain firm. Stay in this position for half a minute. Next, breathe in and lift your left arm and rotate your trunk back to the original position.
Breathe out and repeat this asana with the opposite side.2
The practice of this asana may help in improving bone mineral density, metabolic syndrome, spinal flexibility, detoxification process of the liver. Additionally, this asana may help in improving balance concentration, blood circulation to vital organs and breathing process.3-8
People with hip, knees, legs, neck or abdominal surgery, migraines, headache or vertigo, or those with hip, neck or knee injury and those with low blood pressure should avoid doing Parivrtta trikonasana.7,8
1. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga [serial online] 2011 [cited 2022 Nov 10]; 4:49-54. Available from: https://www.ijoy.org.in/text.asp?2011/4/2/49/85485
2. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at: https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf
3. Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil. 2016 Apr;32(2):81-87. doi: 10.1097/TGR.0000000000000085. Epub 2015 Nov 5. PMID: 27226695; PMCID: PMC4851231. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/
4. Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361. Epub 2015 Feb 17. PMID: 25729168; PMCID: PMC4339138. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/
5. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. Int J Yoga. 2017 May-Aug;10(2):59-66. doi: 10.4103/0973-6131.205515. PMID: 28546675; PMCID: PMC5433114. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/
6. Gowda S, Mohanty S, Saoji A, Nagarathna R. Integrated Yoga and Naturopathy module in management of Metabolic Syndrome: A case report. J Ayurveda Integr Med. 2017 Jan-Mar;8(1):45-48. doi: 10.1016/j.jaim.2016.10.006. Epub 2017 Mar 16. PMID: 28318814; PMCID: PMC5377479. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5377479/
7. Parivrtta trikonasana – step by step with Benefits [Internet]. Disha Bharat:: Value Based Initiatives: Holistic Approach to Education. 2018 [cited 2022 Nov15]. Available from: https://dishabharat.org/health-and-fitness-corner-vriksasana-tree-posture/
8. School, N.Y. (2020) Parivrtta trikonasana (revolved triangle pose): How to do it and its benefits, Nada Yoga School Blog. Available at: https://www.nadyoga.org/blog/parivrtta-trikonasana-revolved-triangle-pose/ (Accessed: November 15, 2022).
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga, an invaluable gift from ancient India, embodies the unification of mind-body; thought and action, fulfilment and restraint; and is considered a holistic approach to human health and well-being. Yoga is about practising asanas and discovering a sense of oneness within ourselves, the world and nature.1 Sarpasana is the most versatile of all yoga asanas. Sarpasana, also known as the snake pose or the snake asana, is a yoga pose that is said to have many benefits.
If you are searching for an easy yoga pose which can help you improve your overall health and well-being, look no further than Sarpasana! Please keep reading to learn more about the benefits of this pose and how to do it.
Sarpasana is a backbend in the prone position. “Sarpa” in Sanskrit means snake and “asana” means pose. In English, this asana is known as snake pose yoga. The Sritattvanidhi (treatise written in Karnataka), which was written in the 19th century, mentions this pose as “Sarpasana”, whereas in Iyengar yoga (a book written by the foremost yoga guru; B.K.S.Iyengar) this pose is referred to as Bhujangasana or the cobra pose.2
From my knowledge, regular practice of Sarpasana may help to tone the abdomen and lessen the size of a bulging belly. It is believed to aid in the weight loss journey.
Dr. Siddharth Gupta, MD
The best time to practice Yogasanas is the “Brahmamuhurta”; a Sanskrit word which refers to the time two hours before and including sunrise. It is always advised to practice any asana on an empty stomach. Avoid performing any asana until three-four hours have lapsed after meals. One may perform Sarpasana in the following manner:
In my experience, regular practice of Sarpasana along with other yoga asanas may aid in rheumatoid arthritis. For the benefit of people, this drug-free, readily adaptable, easily accessible, reasonably priced expensive, side-effect-free, and more natural alternative therapy for the management of Amavata (rheumatoid arthritis).
Dr. Rajeev Singh, BAMS
Anahata (heart) – Center of love
Muladhara (root) – Center of stability
Svadisthana (sacral) – Center of creativity
Manipura (solar plexus) – Center of confidence.4
Some benefits of yoga Sarpasana are as follows:
Pushpika et al. conducted a study in 2016 to assess the efficacy of yoga intervention in individuals with lower back pain. The yogic treatment plan included several asanas like Sarpasana. At the end of the study, it was found that lower back pain can be managed in the majority of cases with the help of Yogasanas like Sarpasana. However, further studies are needed to support these results. Consequently, it is recommended to consult a doctor for proper treatment; do not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.5
Diabetes is characterized by an increase in glucose in the blood. Malhotra et al. conducted a study in 2003 on Type II diabetic individuals to assess the effect of yoga intervention consisting of various asanas like Sarpasana on Type II Diabetes mellitus. The 40-day practice of asanas like Sarpasana showed a decrease in fasting and post-prandial blood glucose. Therefore, yogic postures like Sarpasana might help improve glycemic control. However, if you have an abnormal sugar level, you should consult a doctor and not rely on this asana alone to treat diabetes. Additionally, it is recommended to practice this asana under the guidance of a professional trainer.6
Musculoskeletal disorders (MSDs) are complex syndromes ranging from acute to chronic pain, disability or impaired physical function. Yogasanas like Sarpasana move the spine and the lower body through the complete range of motion and might help improve muscle activity. Thus, it may provide symptomatic relief from MSDs. However, limited studies are known in this area. So, in case you have any muscle disorders, it is recommended to consult a doctor and not rely on this asana alone. Additionally, it is advised to perform this asana under the guidance of a qualified trainer.7
Martale et al. conducted a study in 2014 to assess the effects of Pranayama on physiology. The result on biochemical variables revealed a reduction trend in the values of triglycerides, cholesterol and LDL (Low-density lipoprotein). The results of this study sustained the fact that Yogasanas like Sarpasana may help improve the lipid profile. However, it is recommended to consult a doctor if you have an abnormal lipid profile. Sarpasana should not be considered a substitute for modern medicine and should be performed under the supervision of a qualified trainer.8
Verma et al. conducted a study in 2017 to assess the effect of yoga practices on micronutrient absorption in 66 urban school children. The yoga intervention included several supine pose and prone pose asanas including Sarpasana. 12-weeks of yoga intervention showed improvement in micronutrient absorption. Therefore, asanas like Sarpasana may improve micronutrient absorption. However, more studies should be conducted to support these claims. It is recommended to not consider this asana as an alternative to modern medicine. Additionally, it is advised to perform this asana under a qualified trainer.9
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Few conditions where Sarpasana is contraindicated are:
Sarpasana is a backbend in a prone position. “Sarpa” in Sanskrit means snake, and “asana” means pose. In English, this asana is known as snake pose yoga. The Sritattvanidhi (treatise written in Karnataka), which was written in the 19th century, mentions this pose as “Sarpasana”, whereas in Iyengar yoga (a book written by the foremost yoga guru; B.K.S.Iyengar) this pose is referred to as Bhujangasana or the cobra pose. Practising Sarpasana may provide several benefits, which include improvement of diabetes, asthma, muscular flexibility, and lipid profile. Additionally, this asana may help promote appetite, relieve constipation, strengthen legs and shoulders and improve flexibility.
Sarpasana is known as the snake pose in yoga. “Sarpa” in Sanskrit means snake and “asana” means pose. In English, this translates to snake pose yoga.
Sarpasana may provide several benefits, which include improvement of diabetes, asthma, muscular flexibility and lipid profile. Additionally, this asana may help promote appetite, relieve constipation, strengthen legs and shoulders and improve flexibility.
Lie on your stomach with your legs straight, and your feet joined together. Place your chin on the floor. Next, interlock the fingers and place your hands on your buttocks. Push your hands back and try to raise your arms as much as possible. Imagine someone is pulling your arms from behind. Hold this position as long as it is comfortable. Next, slowly return to the initial position and relax your body. This completes one round of Sarpasana. Repeat and practice up to five rounds.3
People having cardiac disorders, vertebral and disc disorders, hernia, and ulcers should abstain from performing Sarpasana.3
No, Sarpasana is not a part of surya namaskar.
1. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Nov 06] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf
2. N.E.Sjoman. Sarpasana. The Yoga tradition of the Mysore palace. Abhinav publications.1999;16,21,71,72. Available at:
https://terebess.hu/english/Yoga-Tradition-of-the-Mysore-Palace.pdf
3. Swami Satyananda Saraswati. Asana Prayanama Mudra Bandha. Yoga Publication trust Bihar: India.1996;201-203. Available at:
https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf
4. Swami Satyananda Saraswati. Kundalini Tantra. Awakening the chakras. Pg.53.Available at:
https://sriyogaashram.com/ebook/Swami-Satyananda-Saraswati-Kundalini-Tantra.pdf
5. Pushpika et al. Clinical evaluation of selected Yogic procedures in individuals with low back pain.Ayujournal. April,2010. DOI:10.4103/0974-8520.72409. Available at:
6. Malhotra. V, Singh. S, Tandon OP, Sharma SB. (2005). The beneficial effect of yoga in diabetes. Nepal medical college Journal, 7(2), 145-47
Available at: https://pubmed.ncbi.nlm.nih.gov/16519085/
7.Mullerpatan RP, Agarwal BM, Shetty TV. Exploration of Muscle Activity Using Surface Electromyography While Performing Surya Namaskar. Int J Yoga. 2020 May-Aug;13(2):137-143. doi: 10.4103/ijoy.IJOY_72_19. Epub 2020 May 1. PMID: 32669768; PMCID: PMC7336940
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336940/
8. Martale at al. The Effect of Pranayama on Physiological Aspects. Entire Research, Vol.- 6, Issue-II. 2014;66-70
Available at: http://www.ghrws.in/Entire%20Research/E.%20R.%202014/Volume-6,%20Issue-II,%20April%202014.pdf
9. Verma A, Shete S, Kulkarni D, Bhogal RS. Effect of yoga practices on micronutrient absorption in urban residential school children. J Phys Ther Sci. 2017 Jul;29(7):1254-1258. doi: 10.1589/jpts.29.1254. Epub 2017 Jul 15. PMID: 28744059; PMCID: PMC5509603
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509603/
10. Pal Surbhi, Role of yoga therapy (Asana & Pranayama) in the Management of Menopausal Syndrome. Sangyaharan Shodh: International Peer Reviwed: Aug. 2022, Vol. 25, No.2/ ISSN 2278-8166
Available at:
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
It doesn’t matter if you are a beginner or an expert. Yoga has something to offer to everyone from day one! People perform yoga for different reasons, for inner peace, healing, or fitness goals. There is a pose to suit every need. Yoga is so much more than a workout. It combines postures, deep relaxation, meditation and breathing exercises.1
The aim of the practice of yoga is self-realization. The word Yoga is derived from a Sanskrit word, which means ‘to join’ or ‘to unite’ The yogic scriptures say that yoga leads to the joining of individual consciousness to the universal consciousness.2 If you want to learn more about Supta Vajrasana, a variation of the traditional Vajrasana pose, keep reading!
The word asana is a Sanskrit word that means pose or posture. Vajrasana is mentioned in the texts of Gheranda Samhita. To achieve Vajrasana, one should place the heels on either side of the anal region and tighten the thighs like a Vajra. In Hathayoga Pradipika, Vajrasana is mentioned as the synonym of Siddhasana.3 Supta Vajrasana is a variation of the Vajrasana pose. This pose is suitable for women who struggle with menstrual pain. It is an excellent exercise to increase blood flow in the internal organs like the kidney, pancreas and liver.4 The Supta Vajrasana also strengthens the muscles of the back, neck and chest region.3
The Supta Vajrasana is a type of Vajrasana. So, to start with this pose; you need to sit in the Vajrasana pose. Begin by following these steps:
Here are some fun facts about the Supta Vajrasana.
Yoga offers many benefits for the body and mind. However, ensure you perform the pose correctly, following all the necessary precautions. Beginners need to complete the pose under the supervision of any instructor or teacher. This will help you perform the pose better and get the maximum benefits.
With our rapid lifestyle, we often face many health issues. Muscle pain has become a common problem for many of us. This is why more and more people are taking up yoga to stay healthy and fit. Supta Vajrasana yoga pose is known to strengthen the back, neck and chest muscles.3 It might also help with back pain because it involves stretching of the back.7 So it might be a good pose for people whose job involves sitting in one place all day.
Good blood circulation is very essential for a healthy body. Performing Supta Vajrasana might be an excellent choice to enhance blood flow in internal organs like the kidneys, liver and pancreas.4
Many women struggle with abdominal pain when they are menstruating. This is an issue that is often neglected, and women struggle a great deal because of it. Yoga might be a good choice for women who want to get rid of this pain in the comfort of their homes. Supta Vajrasana helps stretch the pelvis and abdomen, making the uterus healthy. Also, it might help with menstrual problems like back pain.7 However, if your pain does not improve with these home remedies, make sure to consult with your healthcare provider or a gynaecologist.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Based on some published studies, premature ejaculation is one of the reasons for the unsatisfied and unfavourable sexual life amongst many couples. In such cases, practising sitting yoga asana is highly beneficial. Supta vajrasana is a type of sitting yoga asana. Therefore, supta vajrasana might be beneficial in managing premature ejaculation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
During the initial stages, it is best to perform the exercise under the supervision of a yoga practitioner or an expert. You need to keep some things in mind before doing the Supta Vajrasana.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
When you set a routine incorporating certain yoga asana which includes breathing exercises (pranayama), and stretching techniques (asanas like supta vajrasana and kapalbhati), it might help you with weight reduction and chronic anxiety.
Dr. Rajeev Singh, BAMS
Also Read: Positions To Relieve Gas: Research-Backed Techniques for Comfort
Yoga is an excellent way to stay healthy and fit, as it can be performed in the comforts of your home. Supta Vajrasana is a variation of the sitting pose of Vajrasana. This Asana is good for increasing blood circulation in vital organs like the liver, kidney and pancreas. It might also help strengthen the neck, back and chest muscles. Women who struggle with menstrual pain can also do Supta Vajrasana to alleviate the pain. However, an important thing to note is that it should not be performed in case of an asthma attack or any significant knee or abdominal surgery. If you are a beginner, complete the pose under the guidance of a trained professional. It will help you do the pose correctly and get the best out of it.
The number of sets mainly depends on your ability to do the pose. As a beginner, you start by doing once. Then, as you practice the pose, you can easily repeat the pose one to three times. However, try not to overdo the pose, as it can badly affect your body. Also, if you are doing the pose for the first time, make sure to do it under the guidance of a trained professional.
People usually hold the pose for about 30 seconds to three minutes. Beginners can hold the pose for 30 seconds. You can hold the posture for up to three minutes with regular practice.4 However, try not to overdo the pose the first time you try it, or else you may injure yourself.
Supta Vajrasana might help you improve blood circulation to vital internal organs of the body. It might also help strengthen the back, neck and chest muscles. Women who deal with menstrual pain may also benefit from it. However, if you are suffering from health issues, talk to a healthcare provider first. Also, if you are performing the pose for the first time, make sure to do it under the supervision of a yoga trainer.
Avoid doing the Supta Vajrasana if you have had any recent knee or abdominal surgery. Also, avoid doing the pose if you had an asthma attack and suffer from pain in the lumbar spine region.5 If you are a beginner, do the pose under the supervision of a trained individual.
1. Introduction to Yoga – Harvard Health [Internet]. [cited 2022 Oct 12]. Available from: https://www.health.harvard.edu/exercise-and-fitness/introduction-to-yoga-copy
2. Yoga: Its Origin, History and Development [Internet]. [cited 2022 Oct 12]. Available from: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development
3. Sharma DrD. Review and Importance of Vajrasana in Daily Life. Int J Res Appl Sci Eng Technol [Internet]. 2021 Feb 28 [cited 2022 Oct 12];9(2):230–3. Available from: https://www.researchgate.net/publication/349672709_Review_and_Importance_of_Vajrasana_in_Daily_Life
4. Supta Vajrasana – The Diamond Pose, in recline | Benefits | Learn Yogasanas Online | Yoga and Kerala [Internet]. [cited 2022 Oct 12]. Available from: https://www.keralatourism.org/yoga/standing-postures/supta-Vajrasana
5. Supta Vajrasana [Internet]. [cited 2022 Oct 12]. Available from: https://www.yogaindailylife.org/system/en/level-4/supta-Vajrasana
6. Benefits of the Supta Virasana Iyengar Yoga Asana [Internet]. [cited 2022 Oct 12]. Available from: https://www.simplyyoga.com.au/2016/10/21/supta-virasana-supine-hero-pose/
7. Shri Sridharan YS, Deepak Professor of Physiology KK, Thakur JS, Nesari Director T, Ravindra Professor of Physiology N, Basavaraddi Director I v, et al. Yoga Vijnana (The Science and Art of Yoga) Editorial Board Advisory Board Editor-in-Chief Executive Editor. Half Yearly Journal of MDNIY. 2021;1(2).
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Health is the real wealth. It is the path to one’s happiness. Health is defined as having the physical, emotional, mental and social ability to deal with one’s environment. Yoga includes breathwork practices, mainly through the nose and nostrils, and it may be hard to keep the nasal passages clean especially in those having upper respiratory tract ailments. Therefore, ‘Shatkarma’, the six types of cleansing practices described in hatha yoga, are beneficial before performing yoga asanas. Among these, jalneti is the most popular and widely used method that is helpful in respiratory illnesses and other health issues. In addition, neti practices allow you to perform yoga and pranayama much more comfortably.1-3 Let’s find out more about jalneti now.
Did you know?
In Sanskrit, jala means ‘water’, and neti means ‘to guide’. Jalneti is mainly intended to clean the nasal airways of the body.2 Let us learn the process of jalneti.
Studies suggest that regular practice of Jalneti may help improve the vision as well. From my knowledge, Jalneti is believed to cleanse the eye ducts, hence enhancing eyesight. I suggest the practice of Jalneti only under the guidance of the expert.
Dr. Siddharth Gupta, MD
Jalneti is ideally practised in the morning before asanas and pranayama.3 The process of jalneti is as follows:
In this way, you can practice the jalneti.
In my experience, cases of headaches, migraines, anxiety, and stress are mainly caused due to clogged sinuses. Jalneti may be helpful for headaches and migraines because it clears nasal congestion. When done often, irritability and wrath are believed to be reduced.
Dr. Rajeev Singh, BAMS
Jalneti is thought to serve an important role in spiritual and physical health. Yogis have been practising this for ages because of its numerous and tremendous benefits. Some fun read facts about jalneti are as follows:
The ‘nasal wash’ originated in ancient India and has been used for cleansing by ancient yogis and people for centuries. It has been practised as commonly as tooth brushing in South East Asia including India. It is named ‘Neti’ in the Siddha discipline.
“It clears the nasal passage. In winter, especially in polluted cities like Delhi, particulate matter clogs up the nasal cavity and lungs. This kriya cleanses out the dirt,” said a popular yoga trainer.
Let us go into more detail about the benefits of jalneti.
The cleansing process jalneti has several benefits as follows:
According to yogic literature, jalneti may reduce the progress and occurrence of upper respiratory tract infections. It may be more effective in managing rhinitis, which occurs due to inflammation of the mucous membrane of the nose. It may also be helpful in sinusitis, in which inflammation occurs in the nasal spaces and head or sinuses. It appears to be effective in both children and adults. Jalneti process may restore nasal mucosa capacity and fight against mucus and dirt. Jalneti may also be helpful in respiratory diseases such as asthma, pneumonia, bronchitis, and pulmonary tuberculosis as it may clear the nasal canal and increase oxygen intake, improving respiratory functions.3 However, don’t rely on jalneti as it can cause serious side effects. So, please visit a doctor for proper therapy and try this under the supervision of a trainer.
Cleansing processes like neti and dhauti might be helpful in removal of toxins and other unwanted secretions from air sinuses and nasal passages. It might even clear the secretions from the gastrointestinal tract. In addition, it may help to reduce the volume of infected material and intensity of infection.4 Even so, you must consult a doctor for proper diagnosis and treatment.
A study by Singh et al., 2011 showed the effectiveness of jalneti and yoga asanas in managing rheumatoid arthritis. It may reduce the symptoms of rheumatoid arthritis like early morning stiffness, pulse rate, joint inflammation, pain intensity, lymphocyte count, blood pressure and uric acid levels in the participants.4 Thus, yoga and jalneti might be used as sound therapy for rheumatoid arthritis for faster healing if done with medication. Kindly consult a doctor for better results.
Jalneti may improve the presence of mind and intelligence. Also, it may relieve stress. In a study, Uma and others developed an integrated approach to yoga comprising jalneti as a therapeutic tool for mentally disabled children. The results were positive as it improved their mental ability, intelligence and social behaviour. In addition, jalneti may improve memory, concentration and occupational stress. Also, it may help reduce anxiety and depression.3,5 However, the promising result of jalneti in improving mental health needs to be explored. Please consult the doctor to avoid complications.
Lauha et al. did a study comparing yoga therapy, including jalneti and others. The result was that jalneti and others had a more significant impact on the reduction of myopia, a condition where distant objects appear blurry. Jalneti may relax the eyes by stimulating the tear ducts and glands. It may improve eyesight. Along with other yoga techniques, it may help with symptoms such as eye pain, heaviness, strain and moisture. Even so, we need more research to claim the effects of jalneti on the eyes.2,3 Kindly consult the doctor and do not rely on jalneti alone as it may cause side effects.
Priti Verma, 2015 researched the effect of pranayama on selected haematological variables related to blood and blood organs in male and female players. The study found that two months of pranayama practice had a considerable effect on all three haematological variables, such as haemoglobin and RBC, in male players. Pranayama exercises for two weeks significantly affected female players’ haemoglobin.1 Even so, more research is needed to prove the effects of jalneti on this topic. Kindly consult the doctor.
Hypothyroidism is a common condition characterised by thyroid hormone deficiency. Regular yoga may stimulate adequate blood flow to the thyroid gland. Pranayama and jalneti may help release stress and improves a sense of deep relaxation. It may be beneficial for the thyroid and for hypothyroidism because it may encourage blood flow, which offers nourishment to the cells and may help in the thyroid gland function.6 Kindly consult the doctor; if it is not treated correctly, it can have severe adverse health impacts.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
Neti is a technique for cleansing nasal passages. It is a type of shatkarma. ‘Shat’ means six, and ‘karma’ means activity. Jalneti is a type of neti kriya, a cleansing procedure associated with the upper respiratory system. It may assist with visual, lung, thyroid, and other conditions. It appears to be effective in both children and adults. However, if you suffer pain or have any other issues when performing jalneti, you must discontinue and consult a physician.
Jalneti practice may clean the nasal passages as well as the throat. It may clean the pollutants from the nose. It may help supply more oxygen to the whole body and enhance the functioning of the nostrils and brain cells. In addition, it might have a relaxing effect on the mind and may reduce snoring at night. Kindly consult a specialist for proper diagnosis and treatment.2
Jalneti may improve the complexion of face.2 However, studies need to be done to find more information on jalneti and its effects on the skin.
Occupational stress is the adverse health effects of physical and emotional responses when an employee’s resources don’t compete with the job demands or talents. It may result in poor mental and physical health. Yoga practices such as jalneti prepare individuals to deal with challenging work conditions and adapt to the job’s various mental and emotional needs.5 It may help combat stress levels. However, consult a doctor for proper diagnosis and treatment.
No, jalneti doesn’t provide any relieving effect for HIV patients. However, research is required to prove the effect of jalneti on HIV.
Jalneti may clear the nasal passage and enhance oxygen intake, boosting respiratory functions. Therefore, by practising jalneti, we may improve respiratory symptoms like the common cold, cough, asthma and pneumonia, which are the primary symptoms of covid-19. However, you must consult a doctor if you suspect covid-19.7
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
One of the famous yoga philosophy experts, Gerald Larson says that yoga is older than recorded history. Yoga is one of the earliest implementations of scientifically justified research on the relationship between the mind and the human body. In recent days, modern yoga has been seen all over the world. Various yoga studios implement distinctive yoga styles and give teachings to others. The word yoga translates to discipline. Psychosomatic, neo-Hindu, postural and meditational are some modern yoga types.1 Yoga consists of mudras (gestures), pranayama (breathing techniques), and asanas (postures). Let us look at some of the health benefits of one such asana, hanumanasana.
Hanumanasana is also called the Monkey pose. It is a yogic name for the front split. Lord Hanuman was famous for his leaps, as he could jump over incredibly long distances. Hanumanasana helps stretch and strengthen the muscle in the thighs, hamstrings, and region of the groin. This hanumanasana depicts the long leap of lord Hanuman.2
Hanumanasana steps are given below:
Step 1: Half Splits
It is better to start with half splits, ensure that your hips are square, keep your front leg straight, and your back leg bowed, and keep your weight evenly distributed between both legs. Next, stretch your foot, push away with your heel, and bring your toes toward you to activate your straight leg. Gradually move your body closer to the front leg and with an extending back.
Step 2: Low Crescent
Next, move your front foot away and gently bend your front leg. Keep your hips dropping towards the ground but keep them square and aligned with your shoulders. If the pose is tough, you may hold on and take some long deep breaths.
Step 3: Extend both legs
You can repeat the above steps till you are perfect with it. Keep your hips square, do not let yourself fall to one side, and have a proper balance. Keep your torso aligned with your hips. Hold in this pose for several breaths and relax.
Step 4: Hanumanasana
By doing the steps mentioned above, you are in the hanumanasana pose. Relax in this position and take deep breaths.2
From what I’ve seen, Hanumanasana may offer several benefits. One of its advantages is that it may massage the abdominal organs and might also help tone the reproductive system. Additionally, stretching the pelvic area also increases suppleness in that region. These benefits might contribute to improved physical well-being and may also enhance the overall charm of yoga.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the interesting facts about hanumanasana are:
Some of the hanumanasana benefits are:
A study by Singh et al. in 2015 showed that a yoga protocol consisting of hanumanasana might help to improve muscle strength, flexibility, agility, and endurance. Agility refers to the muscle’s ability to change position quickly. Endurance refers to the power of the muscles to contract against a force for a long period. This may enhance sports performance.3 However, further studies are required to check if hanumanasana can help to improve muscle strength and flexibility.
Yogacharya Ananda Balayogi Bhavanani and Yogacharini Devasena Bhavanani explained that the regular exercise of asanas, including hanumanasana, might reduce the back, hip, neck, shoulder, and knee-related problems in the dancers. However, more studies are required to check the benefits mentioned above. Consult your doctor if you have any injuries, and do not self-medicate.4,5
Yoga protocol that includes hanumanasana might help in maintaining the heart rate.6 However, more studies are required to check if hanumanasana can help to maintain the heart rate. Therefore, you must consult your doctor if you have an abnormal heart rate.
Yoga protocol that includes hanumanasana might help to lower blood pressure.6 However, more studies are yet to be done to confirm if hanumanasana can help to reduce blood pressure. Therefore, you must consult your doctor in case of abnormal blood pressure instead of self-medicating.
High BMI (body mass index) often becomes a risk to the heart and may disturb heart function. BMI is the measure of body fats in terms of height and weight. Yoga protocol that includes hanumanasana might help lower BMI, reducing the risk of heart disease.6 However, more studies are required to check whether hanumanasana can benefit from heart diseases. Therefore, you must consult your doctor if you experience any symptoms of heart disease.
According to the study by Jogdand et al. in 2000, regular implementation of a yoga protocol, including hanumanasana, may be beneficial for people with peptic ulcers.7 However, more studies are required to check if hanumanasana can benefit people with peptic ulcers. Therefore, you must consult your doctor in case of peptic ulcers.
Sciatica is the pain in the sciatic nerve that runs down the back, hips, and outer part of the legs. Hanumanasana may help to reduce the symptoms of mild sciatica.7 However, more studies are required to check if hanumanasana can be beneficial in relieving symptoms of sciatica. Therefore, you must consult your doctor if your sciatica symptoms do not improve or worsen.
Regular yoga implementation may help to control the body and mind. In a few cases, yoga may be an alternative to modern medicine. But do not depend completely on yoga; consult your doctor if you have any health problems. If you want to learn yoga, implement or do the exercise with a trained yoga teacher.
I would advise using a cushion or folded blanket under your pelvic area when practising Hanumanasana if you’re unable to lower your body to the floor. This might offer support and may help alleviate any strain as you work on improving your leg and hip flexibility.
Dr. Rajeev Singh, BAMS
Some of the risks associated with hanumanasana are:
You must perform hanumanasana under the guidance of a professional yoga teacher or trainer to avoid any risks related to hanumanasana.
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Hanumanasana is also called monkey pose yoga. It is a yogic name for the front split. Lord Hanuman was famous for his leaps, as he could jump over incredibly long distances. Hanumanasana may help to lower the heart rate and blood pressure. It may decrease the BMI and therefore reduce the risk of heart disease. Hanumanasana may improve muscle strength, flexibility, agility, and endurance. Hanumanasana may reduce the risk of hip and leg injury in dancers and help to tone the leg muscles. Additionally, it may benefit people with peptic ulcers and help relieve mild sciatica symptoms. You must avoid doing hanumanasana if you are suffering from a hamstring injury. It is advised to do hanumanasana under professional guidance.
Hanumanasana may help to lower the heat rate and blood pressure. It may decrease the BMI and therefore reduce the risk of heart disease. Hanumanasana may improve muscle strength, flexibility, agility, and endurance. Hanumanasana may reduce the risk of hip and leg injury in dancers and help to tone the leg muscles. Additionally, it may be beneficial for people with peptic ulcers and may help relieve mild sciatica symptoms.3-6However, you must consult your doctor instead of self-medicating if you have any symptoms of the mentioned diseases.
To begin, do half splits. Make sure your hips are square, your front leg is straight, and your back leg is moved back, and balance your weight between both legs. To activate your straight leg, stretch your foot, push away with your heel, and bring your toes toward you. Bring your body gradually closer to the front leg. After that, forward your front foot and slightly bend your front leg. Next, maintain a downward hip drop while keeping your hips square and aligned with your shoulders. Then keep your hips square and your torso aligned with your hips. Hold in this pose for several breaths.
Hanumanasana is also called the monkey pose. Lord Hanuman was famous for his leaps, as he could jump over incredibly long distances. Thus, hanumanasana depicts the long leap of lord Hanuman.2
Baddha Konasana, Paschimottanasana, Upavistha Konasana, Urdhva Prasarita Padasana, Prasarita Padottanasana, Janu Sirsasana, Virasana, Supta Padangusthasana, Supta Virasana, Uttanasana, Supta Baddha Konasana are some of the preparatory poses for hanumanasana.
You must avoid doing hanumanasana if you are suffering from a hamstring injury. It would be best if you were very careful while bending your knees, as straining may cause damage to the tendons and ligaments of the knees.7 It is advised to do hanumanasana under professional guidance.
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