Yoga has become a multibillion-dollar industry. It is practiced by people from all age groups, including celebrities, bloggers, housewives, youngsters, and old-aged people. According to statistical studies, about sixteen million Americans practice yoga every year. Nowadays, several entrepreneurs have started the concept of ‘doga’ which involves the practice of yoga with their dogs. Yoga is about a mat, outfit, and centre for many people. Yoga has a deeper spiritual meaning which consists of asanas (postures) and pranayama (breathing technique) with numerous health benefits1. Let us glance through the health benefits of the dandasana yoga pose.
Did You Know?
Asanas are practiced by sitting comfortably in one position for an extended period. Certain asanas may open the energy and psychic centres in the body. Asanas may help to control the mind, body, and energy. Dandasana is one such asana that may have several benefits for the body2. ‘Danda’ means staff or stick, and ‘asana’ means pose. Hence, dandasana is also known as stick pose or staff pose. It is a seated pose, where the staff represents the straight and strong spinal column3,5.
Dandasana can be practiced in the following way:
You can do this for 20-30 seconds or 10-20 breath cycles3.
From experience, let me tell you the benefits of Dandasana! Dandasana might be your ally in belly fat loss! Studies say that regular practice of Dandasana may aid in fat loss from the belly (lower abdomen)11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential health benefits of dandasana are:
Guner et al. conducted a study4 in 2014 to investigate the fatigue and balance of patients with multiple sclerosis using the Fatigue Severity Scale (FSS) and Berg Balance Scale (BBS). The result suggested that the yoga protocol which includes dandasana may help to balance and reduce fatigue due to its ability to strengthen the voluntary muscles and may control the nervous system4. Further large-scale studies required to check the effect of dandasana on fatigue and balance.
A study5 conducted by Cowen et al. in 2004 showed that the practice of a yoga protocol that included dandasana might help to lower blood pressure. However, further large-scale studies are yet to be done to check the effect of dandasana on blood pressure. Therefore, you must consult your doctor in case of abnormal blood pressure. Do not self-medicate.
Regular practice of yoga, including dandasana, may help to manage stress. It may improve awareness, mental state, emotional balance, and energy. In a study5, stress was measured by the perceived stress scale, which suggested a reduction in stress levels.However, more research is needed to confirm if dandasana may help to manage stress. Therefore, you must consult your doctor if your mental well-being is hampered.
Practicing yoga which includes dandasana may relieve breast cancer complications. Dandasana may reduce pain and increase the chances of survival of people previously diagnosed with breast cancer6. However, more study is required to check if dandasana may benefit from cancer complications. You must consult your doctor if you experience discomfort after getting cured of cancer. You shall not rely on yoga and should take proper treatment.
Regular practice of yoga, including dandasana, may be beneficial for cardiac arrhythmia (irregular heartbeat). A study7 conducted by Sharma et al. in 2021 showed that the practice of yoga might be beneficial to improve heart rate and may regulate blood pressure. However, further studies are required to check if dandasana may benefit the heart. You must consult your doctor if you have any symptoms of heart disease.
A study4 conducted by Guner et al. in 2014 showed that dandasana may help to improve posture. It may help in strengthening the back muscle and stretching the shoulder and the chest. However, further studies are required to check if dandasana may help to improve posture.
Also Read: Benefits of Konasana (Angle Pose) and How to Do it By Dr. Ankit Sankhe
A study9 conducted by Vaghela et al. in 2020 showed that regular yoga practice, including dandasana, may be beneficial for osteoarthritis. Yoga may improve the quality of life in osteoarthritis knee patients. It may reduce pain, improve knee mobility, and improve muscle strength.However, more studies are required to check if dandasana may benefit osteoarthritis. You must consult your doctor if you experience severe pain due to osteoarthritis.
Yoga practice may help in developing the mind and body. However, it is 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.
From my experience, I suggest you may lose excess weight and tone up your muscles by beginning a new fitness regimen including a modification of Dandasana12.
Dr. Rajeev Singh, BAMS
The risks associated with dandasana are as follows:
Also Read: Benefits of Kapotasana (Pigeon Pose) and How to Do it By Dr. Himani Bisht
Dandasana is an asana that may have benefits for the body. ‘Danda’ means staff or stick, and ‘asana’ means pose. Hence, dandasana is also known as stick pose or staff pose. It is a seated pose, where the staff represents the straight and strong spinal column. Dandasana may have potential health benefits which may help to reduce fatigue and balance the body. It may help to regulate blood pressure and manage stress. Dandasana may act against cancer, spondylitis8, and osteoarthritis and improve the function of the heart. However, further studies are required to check if dandasana may benefit the mentioned diseases. You must consult your doctor if you have health issues and practice dandasana under the proper trainer.
Also Read: Benefits of Natarajasana (Dancer Pose) and How to Do it By Dr. Ankit Sankhe
Dandasana may help to reduce fatigue and balance the body. It may help to regulate blood pressure and manage stress. Dandasana may act against diseases like cancer, spondylitis8, and osteoarthritis and improve the function of the heart4,9.
Sit on the floor comfortably and stretch your legs in front of you with your feet together. Draw your buttock flesh out to the sides and feel the pressure on the bones. Balance your ankles and draw your thighs closer to the ground. Extend your heels and draw your kneecaps towards your pelvis. Lift your waist by sucking your ribs in and pulling your breastbone up. Extend the arms in the air until in line with the shoulders pulling away from the ears. Look in the front and loosen your jaw. Keep your back straight, and do not allow your abdomen to sag3.
People with wrist or lower back injuries shall refrain from doing dandasana10.
Dandasana is known as the staff pose. It is a seated pose, where the staff represents the straight and strong spinal column3.
You can do dandasana for 20-30 seconds or 10-20 breath cycles3.
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.
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Many of us cannot survive without one cup of tea per day. Tea is one of the most popular beverages all over the globe. Black tea is made from the leaves of the plant Camellia sinensis belonging to the family Theaceae. It grows abundantly in countries like India, China, Sri Lanka Japan, and Nepal1. Tea originated in China. Emperor Shen Nong, a skilled ruler and scientist from China, accidentally discovered tea. A leaf from an overhanging tea plant fell in boiling water in his garden. The emperor tasted the infusion and loved it so much that he started researching it more2. The different types of tea based on processing are oolong tea, green tea, and black tea1. Let us look at some of the health benefits of black tea.
Black tea also contains the following nutrients:
Black tea contains several bioactive components like polyphenols, amino acids, catechin and alkaloids like caffeine1.
Various studies show that black tea may possess the following properties:
In my experience, black tea without sugar may in fact lower blood sugar and help your body regulate the digestion and absorptions of glucose better. Studies have shown that black tea may help healthy and pre-diabetic persons with their blood sugar levels right after meals5.
Dr. Rajeev Singh, BAMS
Some of the potential uses of black tea are:
Black tea may fight against colon, ovarian, breast and lung cancers due to the compounds like polyphenols and catechin. The bioactive compounds may cause programmed cell death of cancer cells without harming the normal cells of the human body. Polyphenols present in black tea may reduce or eliminate the body’s cancer-causing substances (carcinogens)4. However, more clinical studies are required to check the effect of black tea on cancer cells. Therefore, you must consult your doctor for proper treatment instead of self-medicating if you have cancer.
Drinking black tea may nourish the skin due to the presence of minerals like zinc, potassium, magnesium, vitamins B2, C and E and polyphenols and tannins. Caffeine in black tea may help to reduce the risk of skin infections like pimples. Drinking black tea may reduce wrinkles and premature ageing4. However, further studies are required to check if black tea benefits skin health.
Black tea may contain flavonoids and these bioactive compounds may reduce the risk of heart diseases. These flavonoids may prevent the oxidation of bad cholesterol (LDL- low-density lipoprotein). Additionally, flavonoids may reduce clots, and manganese may improve cardiac muscle function4. The presence of these compounds may enhance heart functioning. Further studies are yet to confirm if black tea can improve heart health. However, you must seek medical help if you experience symptoms of heart disease instead of self-medicating.
According to a new study5, persons who drink at least two cups of black tea every day had a nearly 13% reduced chance of dying from any cause than those who don’t. From my knowledge, people who drink more tea are believed to have a decreased risk of cardiovascular illness, heart disease, and stroke.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Black tea may possess antibacterial activity against gram-positive and gram-negative bacteria. Bioactive compounds like polyphenols may inhibit the growth of some bacteria4. However, more research is yet to be done to confirm the antibacterial effect of black tea. You must consult your doctor if you suspect a bacterial infection instead of self-medicating.
Black tea contains compounds like tannins that may help to fight against infections like influenza. Alkylamine antigens in black tea may help boost the immune system4. However, further studies are required to check if black tea can improve the immune system in humans.
Research showed that black tea might reduce the risk of oral cancers. Additionally, compounds like polyphenols and tannins in black tea may reduce the risk of tooth decay and bad breath risk by preventing oral bacteria4. However, more studies are required to check if black tea may benefit oral health. If you have any oral diseases consult your doctor and do not self-medicate.
Caffeine in black tea may reduce the hormone DHT (dihydrotestosterone), which may cause hair loss. Additionally, antioxidants in black tea may help in healthy hair growth4. However, further research is required to confirm The effects of black tea on hair.
Caffeine in black tea may improve mental focus and concentration by increasing the blood flow in the brain. A study4 showed that black tea might reduce the stress hormone cortisol and improve memory functions. However, more study is required to check the effect of black tea on brain function. If you have any brain disorders consult your doctor and do not self-medicate.
Though studies show the benefits of black tea in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of black tea on human health.
The second biggest cause of mortality worldwide is stroke, which occurs when blood arteries transporting blood to the brain get blocked. One potential strategy to lower your risk of stroke is by regular intake of black tea. According to studies, those who drink at least two cups of black tea each day may have a 16% lower risk of stroke5.
Dr. Smita Barode, BAMS, M.S.
You can prepare black tea in the following way:
You must consult a qualified doctor before taking black tea in large quantities or any herbal supplements. Likewise, do not discontinue or replace an ongoing modern medical treatment with an ayurvedic/herbal preparation without consulting a qualified doctor.
Drinking black tea in moderate amounts is usually considered safe. A high amount of black tea may show the following side effects due to caffeine content:
If you experience any side effects from black tea, immediately contact a doctor or your Ayurvedic physician who has prescribed it. They will be able to guide you appropriately for your symptoms.
The following precautions shall be taken before drinking black tea:
Also Read: Potential Benefits of Theanine & Its Impact on Health
Black tea may interact with the following drugs:
You must consult your doctor before drinking black tea if you are on any other medication.
Also Read: Green Tea: Uses, Benefits, Side Effects By Dr. Smita Barode
Black tea may help to reduce the risk of cancer, improve skin health, enhance heart function, fight against bacterial infections, maintain oral health, and improve immune function4. However, further studies are required to check the effect of black tea to improve these conditions. However, you must consult your doctor and not self-medicate.
Black tea may contain bioactive compounds like polyphenols, amino acids, catechin and alkaloids like caffeine1. Additionally, it may also contain carbohydrates and vitamin B2. Black tea may contain several micronutrients like magnesium, iron, potassium, phosphorous, manganese and many more3.
Excessive black tea may cause side effects like headaches and irregular heartbeat due to caffeine content.
Pregnant and lactating mothers should be cautious before consuming black tea. People with anxiety disorder, heart disease, bleeding disorders, diarrhoea, diabetes, seizures, glaucoma, high blood pressure, osteoporosis, and irritable bowel syndrome should take adequate precautions before consuming black tea.
Black tea may interact with ephedrine (a drug used in case of hypotension- to increase blood pressure), quinolone antibiotics and medication used for depression. You must consult your doctor before drinking black tea if you are on any other medication.
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.
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The past few decades have witnessed an increased interest in using passion fruit for human consumption because of its juiciness, nutritional value, and health benefits. The scientific name of passion fruit is Passiflora edulis, which belongs to the family Passifloraceae. There are nearly 500 species in this family, and more than 50 are edible. However, only two varieties P. edulis (purple passion fruit) and P.flavicarpa (yellow passion fruit) are commercially grown. P.edulis is juicy, has a rich flavor and is less acidic than P.flavicarpa. Passion fruit is also known as “love fruit”, “the king of fruits”, “fruit lover” and “maracuja”. Passion fruit makes cakes, jams, jellies, tea, vine, and other beverages. Used as a traditional medicine to help treat constipation, dysentery, dysmenorrhea, cough, and insomnia, there are a variety of passion fruit benefits. Let us know more about the benefits that one can reap from the purple variety of passion fruit (P.edulis)1.
Passion fruit contains various nutritional components that are given as follows. They are rich in a variety of compounds including vitamins, minerals, dietary fiber, and antioxidants.
Shows nutritional value of passion fruit2
Scientific literature has found that passion fruit shows numerous properties as those mentioned below3:
I believe that passion fruit is not only delicious but takes care of your beauty concerns too. It has polyphenols that may be great for your skin. Based on research, it was seen that the seed extract has the highest concentration of polyphenols and antioxidant activity. It might help reduce melanin production and increase collagen, making your skin healthier11.
Dr. Rajeev Singh, BAMS
Some of the potential benefits of passion fruit are described as follows:
Passion fruit is rich in piceatannol, a molecule with promising anticarcinogenic properties. Yamamoto et al. conducted a study4 in 2019 to assess the effect of piceatannol-rich passion fruit seed extract on cancer cell growth. The study was conducted on human cell lines, where results showed passion fruit seed extract had a positive impact on cancer treatment. This may indicate that the consumption of passion fruit may help against cancers. However, more human studies to support these claims are needed4.
Passion fruit (Krishnabija) is a folk medicine for managing high blood pressure. Sherma et al. conducted a study5 in 2007 to assess the effects of purple passion fruit on high blood pressure. The study5 was conducted on female hypertensive rats, who were supplemented with passion fruit peel extract at 50 mg/kg. In addition, this study was extended to humans who received passion fruit peel extract at 400 mg/d. This study’s results suggested that the consumption of passion fruit peel extract showed a reduction in blood pressure which was attributed due to a decrease in serum nitric oxide. This may indicate that consuming passion fruit may help manage blood pressure. However, more human studies are required to ascertain these claims5.
Based on some studies, I found something pretty cool. Piceatannol from passion fruit may have some cool health benefits for overweight men. It might improve their insulin levels, sensitivity, blood pressure, and even heart rate. However, more research is needed to find its effects on others10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Vitamin A produces rhodopsin, which helps the eyes adjust to dark light and improves dim light vision. Passion fruit, rich in Vitamin A, may help improve vision. However, no human studies have been conducted yet to support these claims.6
Fungal infections include skin diseases like ringworm, candidiasis, athlete’s foot, etc. caused by various fungi. Passion fruit contains passiflin (Pe-AFP1), a dimeric protein with antifungal properties. This protein shows antifungal action against many filamentous fungi. Therefore, there is a possibility that the consumption of passion fruit can help manage fungal infections. Even so, we need more human studies to support these claims6.
A diet rich in fibre can help aid the digestion process and can relieve constipation. Passion fruit is rich in soluble and insoluble fibre. Insoluble dietary fibre is known to improve bowel motility and prevent constipation. Thus, it may indicate that consuming passion fruit may help manage constipation. However, there is a lack of studies that support these claims6.
Asthma is characterized by the inflammation and narrowing of airways which can impair the normal breathing process. Passion fruit may help provide symptomatic relief for cough, shortness of breath, and wheezing in asthma. Watson et al. conducted a study7 in 2008 to assess the effect of oral administration of 150mg/d of purple passion fruit peel extract in asthma patients for four weeks. The results of this study showed that the patients’ consumption of passion fruit improved the forced vital capacity and reduced cough, wheezing and shortness of breath. This indicates that the consumption of passion fruit may help in managing asthma. However, more studies are needed to support these claims and assess the safety and efficacy of passion fruit7.
Though there are studies that show the benefits of passion fruit in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of Passion fruit on human health.
I’ve got a recommendation if you’re looking for a tasty way to boost your immune system and possibly fight inflammation. Yes, Passion fruit. This amazing fruit is packed with vitamin C, which might do wonders for your immune health. Plus, it’s delicious12!
Dr. Smita Barode, B.A.M.S, M.S.
Passion fruit can be used in the following ways:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
A few passion fruit side effects related to its consumption include:
However, if you experience any adverse reactions to passion fruit, immediately contact a doctor or your Ayurvedic physician who has prescribed it to you. They will be able to guide you appropriately for your symptoms.
Also Read: Dried Cranberries: Uses, Benefits, Side Effects By Dr. Rajeev Singh
Eating passion fruit is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions:
Also Read: Brahmi Grita: Uses, Benefits, Side Effects, and more!
No significant interaction has been reported with passion fruit, but you must always seek the advice of your Ayurvedic physician about the possible interaction of passion fruit with other drugs, and follow the prescription thoroughly, as they will know your health condition and other medications you are taking.
Also Read: Persimmon (Amlok) Fruit: Uses, Benefits, Side Effects By Dr. Rajeev Singh
The scientific name of Passion fruit is Passiflora edulis, which belongs to the family Passifloraceae1.
Human cell line studies support the use of the seed extract of passion fruit for preventing cancers. However, more studies are needed to claim these effects. Thus, it is recommended to consult a doctor for proper treatment4.
Passion fruit is also known as the “love fruit”1.
Yes. As passion fruit is rich in dietary fibres which aid in digestion, and therefore can improve bowel defecation. However, it is advised to consult a doctor for proper treatment and not consider the consumption of passion fruit as an alternative to modern medicine.
Consumption of passion fruit in excess can cause short-term gastrointestinal disorders and allergies in sensitive individuals8.
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.
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In recent days, physical fitness has become important, and people have started linking physical health with mental and spiritual health. Yoga is a form of physical exercise that helps us to integrate our body and mind. Yoga means ‘joining’ or ‘union’. There are many systems of yoga, and each system unifies various aspects of human beings in different ways. One such system is Hatha Yoga which aims to balance and join multiple energy flows in the human body. The sun salutation, or Surya namaskar, is a part of hatha yoga involving various poses (asanas). One such asana used in Surya namaskar is chaturanga dandasana1. Let us glance through some health benefits of chaturanga dandasana.
Did You Know?
Surya Namaskar is a combination of asanas performed one after the other with coordinated breath. Chaturanga Dandasana is one of the poses done while doing Surya Namaskar. It is pronounced as cha-you-Rahn-gah Dahn-dah-duh-nuh. Chaturanga dandasana is also known as the low plank pose or four-limbed staff pose. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength1,2.
You can do chaturanga dandasana in the following way:
I will highly recommend performing chaturanga dandasana for a shorter time at the beginning. To start with, you can perform this asana for ten seconds. As you build your strength and stamina, you can increase the duration according to your comfort11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the benefits of chaturanga dandasana are:
A study3 by Shah et al. in 2015 on thirty young girls from various colleges in Ahmedabad showed that chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region (the lumbar region of the spine). In addition, it may enhance core muscle strength and may reduce the risk of back pain3.However, this is a small-scale study, and more studies are required to check if chaturanga dandasana may reduce the risk of back pain. You must consult your doctor if you have back pain for a long period.
A study on healthy women showed that chaturanga dandasana might help to reduce the strain on the heart by managing stress levels4. However, further studies are required to check if chaturanga dandasana can help to protect the heart. You must consult your doctor if you experience any symptoms of heart disease.
Sakshi Khatri and Manoj Patil 2021 conducted a study on chaturanga dandasana. The study result showed that chaturanga dandasana might help to maintain and stiff and straight posture of abdominal muscle and the back5. In addition, it may improve stability and tone the spine, back, leg, shoulder, neck, wrist, and arms muscles6. However, more studies are required to check if chaturanga dandasana can help to improve posture and flexibility.
In a study6 by Pande et al. in 2020, Surya namaskar consisting of chaturanga dandasana may help in reducing weight. The bends and stretches in chaturanga dandasana may help to lose adipose tissue (fats). However, further studies are required to check if chaturanga dandasana can help to manage weight. You must consult your dietician to assist you in giving you a workout plan to lose weight.
Surya namaskar consisting of chaturanga dandasana may help to improve blood circulation. It may improve scalp blood circulation and help reduce hair fall. In addition, Chaturanga dandasana may help to increase blood circulation in the skin, thereby keeping the skin young6. However, more studies are yet to be done to check if chaturanga dandasana can help to improve blood circulation.
Practising a yoga protocol consisting of chaturanga dandasana can reduce fatigue and inflammation in breast cancer survivors. Disturbed sleep increases inflammation and fatigue. Chaturanga dandasana may help to improve sleep and hence reduce fatigue and inflammation7. However, further large-scale studies are required to confirm whether chaturanga dandasana can benefit breast cancer survivors. Cancer is a dangerous disease; therefore, you must take proper care and not self-medicate.
According to the article8 titled ‘A Role of ‘Surya Namaskara’ For Good Health’, published in 2020, chaturanga dandasana may help improve the lungs’ functioning. It may open the chest cavity and improve the strength of the muscles around the lungs. As a result, Chaturanga dandasana may increase the capacity and contractility of the lungs. However, further studies are required to check whether chaturanga dandasana may benefit the respiratory system.
A study9 by Taspinar et al. in 2014 showed that hatha yoga consisting of chaturanga dandasana might reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. However, further large-scale studies are required to check if chaturanga dandasana can help to improve mental well-being. You must consult your doctor if your mental health is hampered.
Yoga practice may help balance the mind and body and it is not an alternative to modern medicine. Instead, please consult a qualified doctor who can 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.
As we know, Chaturanga Dandasana is practised as a part of Surya Namaskar. It might help in building core strength and improving stamina. This asana should be followed by Adho mukha svanasana (downward-facing dog pose). You should avoid practising this asana if you suffer from headaches, blood pressure issues, or any injury involving the back, shoulder, or arms11.
Dr. Rajeev Singh, BAMS
The following risk may be associated with chaturanga dandasana:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Kandharasana (Shoulder Pose) and How to Do it By Dr. Ankit Sankhe
Chaturanga dandasana is one of the poses done while doing Surya namaskar. Plank pose or four-limbed staff pose are the alternative names of this chaturanga dandasana. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength. Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture, and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors. Improper practice of chaturanga dandasana may cause wrist or lower-back injuries. Therefore, you must perform chaturanga dandasana under proper guidance.
Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors3,8. However, you must consult your doctor if you have any diseases instead of self-medicating.
Sit in the plank position with both your legs behind and your hands pointing forward. Keep breathing evenly. Stretch out both your heels so you feel the pressure on your thighs. Push the floor away with your hands. Stretch your head and keep your shoulders low, away from the ears1.
Chaturanga dandasana is also known as the plank pose or four-limbed staff pose. In English, ‘chatur’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture1.
Improper practice of chaturanga dandasana may cause wrist or lower-back injuries10. Therefore, you must perform chaturanga dandasana under proper guidance.
Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood9. You must consult your doctor if your mental health is hampered.
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.
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After sitting for lengthy periods or moving between tasks, one may feel exhausted. For this, yoga can be the medicine for better health. Yoga improves the body’s prana, or energy, by regulating the energy flow. Yoga asanas are the one which connects the body’s movement and the changes of the mind to the rhythm of our breath. ”Sthiram sukham asanam,” which means asanas are postures which give steadiness, bliss and happiness. Of all this, vakrasana is one of the sitting postures that relax the back muscles and stretch the stomach. Let us read and find out about vakrasana.
Did you know?
In Vakrasana, ‘vakra’ means ‘twisted’, and asana means ‘pose’. Vakrasana is also called the spinal twist position. It is a yoga pose that causes the spinal muscles to twist, which may help in rejuvenation2.
Vakrasana yoga gives better health benefits if it is done correctly under the guidance of a yoga trainer. So, the process of vakrasana is as follows:
To my knowledge, Vakrasana might really work wonders for your back muscles. It may help make them more flexible and might provide relief from conditions like lumbago (lower back pain) and muscular spasms. It’s a simple yet effective way to take care of your back and promote its overall well-being9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The benefits of vakrasana yoga pose for various diseases are as follows:
A study10 by Gowri in 2022 showed a significant decrease in fasting blood glucose levels among those with type-2 diabetes who practised yoga regularly. In addition, vakrasana might stimulate the pancreas to increase insulin secretion and improve insulin sensitivity. This might help lower blood glucose levels to manage diabetes3. However, vakrasana alone won’t be helpful for diabetes; please consult a doctor for proper treatment.
Vakrasana may help reduce excess fat around the abdomen, hips, and waist. Thus, it might be beneficial for reshaping the body’s structure. As a result, it may be helpful for people with obesity3. However, please consult your physician for weight management to avoid further issues.
Kumar and others carried out research on yoga therapy in depressive disorders. The results improved anxiety in short-term sessions, while long-term sessions improved depression. Practising vakrasana and other sitting postures and breathing exercises may lower depression levels more effectively by regulating mood. It might also help lower anxiety levels. It might help improve the symptoms of stress like headaches, fatigue and weakness. Even so, more research is needed to determine the effects of vakrasana on depression4. Please consult the doctor for proper diagnosis and treatment.
The twist in vakrasana may activate the spinal nerves. It might also help enhance the spinal column’s flexibility. This in turn may improve blood circulation in the spine. It might stretch the abdominal muscles along with the spinal muscles5. Please get medical advice and perform this asana with a trainer’s supervision.
Based on what I’ve seen so far, Vakrasana might offer benefits beyond the back and spine. It may provide a gentle massage to the abdominal organs, promoting improved digestion and might alleviate digestive ailments. Additionally, this pose might also be advantageous for the kidneys and may regulate the secretions of the adrenal gland and liver9.
Dr. Smita Barode, B.A.M.S, M.S.
Patients having HIV (human immunodeficiency virus) may experience loneliness, fear, anger, extreme feelings of despair and depression. Research studies have shown that yoga, such as vakrasana, may be a safe, efficient, and cost-effective technique that may help “detoxify” the body. In addition, it might reduce fatigue, increase stamina, and improve organ and immunological functions. Furthermore, it might improve nutritional status and relieve symptoms and drug side effects. In addition, it might help improve the quality of life and increase the patient’s life span. Regular yoga practice may boost health, establish good attitudes and health habits, and improve self-confidence in children who are living with HIV/AIDS. As a result, it might reduce the transfer of HIV to others in future5. For best results, please get medical advice before performing vakrasana, and take your prescribed medications as instructed.
Also Read: Benefits of Mandukasana (Frog Pose) and How to Do it By Dr. Himani Bisht
Ranjita et al., 2015, studied6 the effectiveness of the Integrated Approach to Yoga Therapy (IAYT) in controlling dyspnoea and fatigue in coal miners with COPD. COPD is an irreversible disease that is a type of progressive lung disease characterized by long-term respiratory symptoms and airflow blockage. The results of the study were encouraging. In COPD patients, it may improve dyspnoea and fatigue while increasing physical exercise performance. However, you must consult a doctor because vakrasana alone may not be effective for COPD6.
Also Read: Benefits of Padahastasana and How to Do it By Dr. Ankit Sankhe
Krishna et al., 2014, examined7 the effects of 12-week yoga therapy on blood pressure, heart rate and other heart-related measures. Yoga therapy helped lower blood pressure with standard medical treatment. As a result, it may reduce the stress on the heart, lowering the chances of heart failure. However, please see your doctor for better health outcomes, as it could create adverse effects7.
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.
In my point of view, Vakrasana might also help reduce the chances of developing inflammation and calcium deposits between the neighbouring vertebrae of the spine. This may help maintain a healthier spine and reduces the chances of related issues9.
Dr. Rajeev Singh, BAMS
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice vakrasana with precautions.
I would like to offer a gentle precaution regarding Vakrasana. If you happen to have a peptic ulcer, hernia, or hyperthyroidism, it’s advisable to refrain from practising this particular pose. Prioritising your health is crucial, so it’s always wise to consult with a doctor before attempting any new yoga poses9.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Vakrasana, or the spinal twist pose, is a yoga pose with several benefits, such as stretching the stomach, treating diabetes and many more. You can do the pose correctly and with normal breathing for more satisfactory results. It may be the best sitting position in which your spine may get stretched. However, if you feel pain while performing the vakrasana, then kindly consult the doctor.
Also Read: Benefits of Naukasana (Boat Pose Yoga) and How to Do it By Dr. Ankit Sankhe
No, vakrasana does not show any effect on skin. However, more research is required to prove the effects of vakrasana on skin.
Vakrasana may help regulate the mood. Also, it might help combat the symptoms of stress like headaches, fatigue and weakness. This help to lower the symptoms of depression or anxiety. Kindly consult the doctor for proper diagnosis and treatment4.
Vakrasana and other yoga poses may effectively lower cholesterol levels in the blood. However, research is needed to prove the effects of vakrasana on cholesterol3. Kindly consult a doctor before practising vakrasana.
R. Sobana and others studied the eight weeks of yoga treatment in men with insomnia. It concludes that yoga might be an effective treatment option in patients with insomnia which is the difficulty maintaining or initiating sleep. Please visit a doctor for good health results8.
No. However, more research is undergoing on the effects of vakrasana on cancer.
Also Read: Benefits of Parvatasana (Mountain Pose) and How to Do it By Dr. Himani Bisht
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.
Isn’t it thought provoking that yoga uses the body to heal the body? Yoga relies on your own body for strengthening it. It focuses on steady posture and relaxation of muscles. This is what makes yoga different from other exercises. Other forms of exercise focus primarily on external equipment and inducing stress on the body.
Indian saints developed the traditional methods of yoga to control the mind and bodily activities. Every human wishes to live in harmony with oneself. Physical, mental and spiritual balance is of utmost importance1.
Today, Yoga is globalized and is widely practiced in India and Western countries. People of all age groups, gender,s and nationalities practice yoga in various settings like schools, gyms, yoga studios, parks, homes, and temples. Yoga has become a profitable enterprise as its interest in people keeps increasing. Yogalates and Yogarobics are some of the modernized versions of yoga2.
Yoga often sees the practice of asanas, one of which is padahastana. Let us look at some interesting features and benefits of padahastasana.
Padahastasana is one of the asanas (pose) of surya namaskar. Surya means sun, and namaskar means salutation. Surya Namaskar comprises of breathing techniques (pranayama) and 7 asanas that are performed in cyclic order, thereby creating 12 asanas in total. Surya Namaskara includes 7 asanas like Pranamasana, Hastautthan Asana, Hastapad Asana, Ashwasanchalan Asana, Ashtang Namaskar, Bhujangasana and Parvatasana.
Pada means feet and hasta means hands. Therefore, padahastasana means keeping the palms down towards the feet4. Padahastasana is also called the hand-to-foot pose. It uses the breathing pattern of Ucchavasa, which refers to normal breathing. This means no exhalation or inhalation of breath, rather simple free breathing3.
Did You Know?
Padahastasana must be done properly for maximum health benefits. One may perform padahastasana in the following manner:
Some benefits of hand-to-foot pose are as follows:
Yogic postures like padahastasana may effectively control headaches. Sang in 2015 found that practising padahastasana may reduce headaches and the use of symptomatic medication. A clinical trial was conducted where migraine patients were using yoga conventional care for six weeks. The results suggested that people who practised this pose showed lesser frequency and intensity of headaches. However, if you have a severe headache for an extended period, you must consult your doctor5.
Yoga postures like padahastasana may help to improve concentration and memory. It may be helpful in the case of ADHD symptoms in preschoolers (Samantha et al., 2019). A clinical study5 on 100 students who practised yoga for about three months suggested significant improvement in attention, concentration and memory.
Short wavelengths of artificial blue light emitted by electronic gadgets may delay sleep by suppressing sleep-inducing hormones. A study5 showed that around 80% of participants using an electronic device for more than three hours a day experienced poor sleep quality. By reducing physiological arousal and inducing relaxation and positivity in the body, this asana may help to improve sleep. However, if you experience chronic sleep issues, you must get in touch with the doctor.
The practice of padahastasana may help to manage stress by reducing heartbeat and blood pressure. It may also reduce the body’s oxygen demand, thereby reducing the vulnerability to stress. Fang and Li conducted a clinical trial on a population of 120 nurses. It was divided into two groups. One group attended the Yoga program while the other group did not. After a six-month follow-up, it was found that the ones who participated in the yoga program had reduced stress levels5.
The practice of padahastasana may help to improve heart health and reduce the risk of heart disease. It may control blood pressure. A study5 by Manchanda, S.C. (2014) suggested that Yoga may maintain cholesterol and blood sugar levels. Patel and North conducted a trial of yoga practice in 34 subjects less than 75 years old. The result showed a significant reduction in blood pressure. However, you must consult your doctor in case of abnormal blood pressure.
This posture may help in the case of Irritable Bowel Syndrome (IBS). It includes abdominal pain, discomfort and bloating. A yoga module setup in a clinical trial6, comprised various breathing techniques and postures. Padahastasana was one of the postures. The results showed a possible connection between the postures and the IBS symptoms. However, if you experience severe symptoms of IBS, you must immediately consult your doctor.
Padahastasana may enhance the flexibility of hamstring muscles (muscles present at the back of the thighs). A study of 20 subjects suggested that padahastasana may improve hamstring muscle flexibility and reduce muscle tightness. However, further studies are required to confirm these claims7.
Practising a series of postures that include padahastasana may help in the case of type 2 diabetes. The practice of yoga may keep blood glucose levels in control. Nagarathna et al. conducted a study where the subjects performed a variety of asanas. Padhastasana was one of them. The result of the study8 suggested a reduced risk of type 2 diabetes in individuals who practised yoga regularly. However, you must check your sugar levels and consult your doctor in case of abnormal sugar levels.
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.
Practising Padahastasana, also known as the Forward Bend Pose, might have positive effects on your body’s flexibility and strength. By bending forward and reaching towards your toes, this yoga pose stretches the muscles in your back, hamstrings, and calves, increasing their flexibility.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Conditions where padahastasana should be done cautiously are:
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.
In my experience, I have learned that Padahastasana might be effective in reducing excess abdominal fat. This yoga pose involves forward bending, which may help to stimulate the abdominal muscles and improve blood circulation in the area. With regular practice, Padahastasana can contribute to a reduction in abdominal fat and improve overall body strength and flexibility.
Dr. Rajeev Singh, BAMS
Padahastasana is one of the 12 poses of surya namaskar. Pada means feet; hasta means hands. Therefore, padahastasana means keeping the palms down towards the feet. It means hand-to-foot pose. Yogic postures like padahastasana may effectively control headaches, improve concentration, control sleep deprivation and manage stress. The practice of padahastasana may improve heart health by keeping blood pressure in control. Additionally, it may relieve the symptoms of Irritable Bowel Syndrome (IBS). It may also control blood sugar levels and improve the flexibility of hamstring muscles.
Also Read: Benefits of Matsyasana (Fish Pose) and How to Do it By Dr. Ankit Sankhe
Padahastasana is the hand-to-foot pose. Pada means foot, hasta means hand and asana meaning pose. Therefore, padahastasana translates to hand-to-foot pose in English4.
Padahastasana yoga pose may control headaches, improve concentration, control sleep deprivation and manage stress. It may improve the heart health by keeping blood pressure in control. Additionally, it may relieve the symptoms of Irritable bowel syndrome (IBS). It may also control blood sugar levels and improve the flexibility of hamstring muscles5,8.
First, stand straight with feet about 2 inches apart. Then inhale slowly and simultaneously raise your arms up. Then, stretch up the body from your waist. Exhale and slowly bend forward until your palms touch the ground. Make your back as straight as possible by stretching it. Maintain this posture for 10-30 seconds. Breathe normally at this time. Now inhale and slowly come up to an upright position and stretch your arms right above your head. Finally, exhale slowly and come back to the starting position. Relax in samasthiti (simple standing position)4.
People having cardiac disorders, vertebral and disc disorders, hernia, glaucoma, abdominal inflammation, ulcers, myopia, vertigo shall be cautious while performing padahastasana4.
Yes, padahastasana is one of the poses of surya namaskar.
1. Yadav SK, Kumar A, Kumar V, Kumar A. Importance of Yoga in daily life. Accessed on January. 2015;30:2019. Available from: https://www.researchgate.net/publication/278673574_IMPORTANCE_OF_YOGA_IN_DAILY_LIFE
2. Singleton M, Byrne J, editors. Yoga in the modern world. London: Routledge; 2008. Available from: https://www.taylorfrancis.com/books/edit/10.4324/9780203894996/yoga-modern-world-mark-singleton-jean-byrne
3. Nikam VM. A Role Of ‘Surya Namaskara’ For Good Health. Available from: https://www.aiirjournal.com/uploads/Articles/2020/03/4434_25.Vd.Manisha%20Nikam.pdf
4. 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
5. Sharma B, Pant K, Pant B, Sharma P, Thapliyal M, Sinha S, Pandey A, Chaudhary V, Verma D. ELECTRONIC DETOXIFICATION WITH YOGA AND MEDITATION. Available from: https://www.researchgate.net/publication/351618249_ELECTRONIC_DETOXIFICATION_WITH_YOGA_AND_MEDITATION
6. Kavuri V, Raghuram N, Malamud A, Selvan SR. Irritable bowel syndrome: Yoga as remedial therapy. Evidence-Based Complementary and Alternative Medicine. 2015 May 6;2015. Available from: https://www.hindawi.com/journals/ecam/2015/398156/
7. Paul A, Sasidharan AN, Majeedkutty NA. Effect Of Padahastasana In Improving Hamstring Muscle Flexibility Among Young Adults. Available from: https://www.worldwidejournals.com/international-journal-of-scientific-research-(IJSR)/article/effect-of-padahastasana-in-improving-hamstring-muscle-flexibility-among-young-adults/MTczMjI=/?is=1&b1=1&k=1
8. Chattopadhyay K, Mishra P, Manjunath NK, Harris T, Hamer M, Greenfield SM, Wang H, Singh K, Lewis SA, Tandon N, Kinra S. Development of a yoga program for type-2 diabetes prevention (YOGA-DP) among high-risk people in India. Frontiers in public health. 2020 Nov 17;8:548674. Available from: https://www.frontiersin.org/articles/10.3389/fpubh.2020.548674/full
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.
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Asanas and Pranayama assist individuals in connecting their mind and body. Yoga promotes circulation and muscle tone while lowering blood pressure and heart rate. Practising yoga might help regulate stress levels and reduce tension before exams. Yoga is a practical discipline that combines a wide range of practices to promote a state of both physical and mental health. It involves practising meditation, controlling breathing with a range of breathing techniques, and engaging in various physical postures and exercises where the emphasis is more on engaging particular muscle groups.
Balasana is a simple relaxation pose. Balasana is meant to calm the mind when the breath is regulated correctly. Child’s Pose or Balasana is an easy posture that helps relax the body, which we can do easily1.
Balasana is also termed as a Child’s Pose or Resting pose. In Sanskrit, “Bala” means a “Kid” who is not entirely grown or matured. Balasana resembles a kid on the ground asking for a toy. In balasana, muscles such as spinal extensors, gluteus medius, and hamstrings may elongate and work simultaneously2. Let’s see how balasana is performed.
We must use the proper techniques to get the most health benefits from the child pose. The balasana steps may be done while sitting on the ground as it is a ‘sitting posture’. The steps are as follows:
There is a sense of relaxation that surrounds the innocence of childhood. So, this pose may be known as Child’s pose. However, some great sayings and fun facts regarding balasana are:
Some of the benefits of Balasana are as follows:
According to study3, in Balasana, Marjasana and Setu Bandhasana postures, the oxygen concentration in blood was calculated, among which ‘balasana’ was most beneficial. It may be helpful in treating chest pain and neck pain. Balasana is a relaxed position to enable focus on breathing, which might be a perfect remedy for breathing problems. A deeper inhalation is possible with greater movement in the rib cage and the back of the abdomen.
In the work-from-home schedule, we have to sit for long hours to complete the work, which may cause back pain, and we tend to get sick earlier than usual, for which the balasana yoga pose is a practical exercise. In addition, the spinal, back and hip muscles may lengthen and contract simultaneously while doing balasana, which relieves the body fatigue2.
According to a study1, heart rate, systolic blood pressure, and diastolic blood pressure, are all considerably lowered. Kindly consult a doctor as heart conditions are serious and must be properly diagnosed and treated.
In balasana, upper and lower abdominal portions extend along with lower back muscles, which may benefit patients with stomach pain and lower back pain2.
Regularly practising balasana might improve digestive health. This is because while performing balasana, internal abdominal organs experience pressure. Additionally, it might also help with acidity6.
Dr. Rajeev Singh, BAMS
One of the primary causes of diabetes is stress. It stimulates the body’s release of glucagon (a hormone responsible for boosting blood glucose levels). Yoga poses like balasana along with a few minutes of regular meditation may help relieve stress and protect the body from its harmful effects, reducing the quantity of glucagon and improving insulin (a hormone which balances blood glucose/sugar level in the body) activity5. Kindly consult the doctor for proper diagnosis and treatment of diabetes.
Balasana or resting pose has therapeutic benefits for anxiety, stress, depression, sleeping difficulties and fatigue. This asana may activate the limbic system which helps the body respond to intense emotions such as fear and anger by activating the fight or flight response. It may induce relaxation and relieve tension. It increases blood circulation to the head3.
Practising balasana can give you awareness about mental, emotional, and physical states and bring you solace. It positively affects the whole body, mind, and soul, making you feel rejuvenated and relaxed6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
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.
Also Read: Benefits of Savasana (Corpse Pose) and How to Do it By Dr. Ankit Sankhe
With the guidance of a qualified and experienced yoga teacher, we can access and analyse the risk factors and continue to practise the balasana with precautions.
Also Read: Benefits of Mandukasana (Frog Pose) and How to Do it By Dr. Himani Bisht
The key aim of balasana asana is to regulate our breath consistently that it becomes therapeutic to the body. While performing the balasana, the head should be lowered to the floor while kneeling and keeping the legs apart. We may feel a slight pull in the lower back and inner thigh muscles, but remaining in this position helps regulate breathing and increases oxygen intake in the lungs and blood. In addition, it gently stretches your lower back, ankles, knees and hips. To avoid any problems, one must perform this posture frequently while taking the necessary precautions, preferably with the guidance of a qualified yoga instructor.
Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht
No, since more study on the effects of balasana on eyesight is needed.
No, however, more research is required to get the correct information on the balasana effect on hair growth.
Balasana improves the digestion process. It may focus on the purification of body and mind to help overcome a variety of illnesses in modern life. In addition, balasana may be effective for lower back and neck pain patients2.
Daily yoga may increase lung airflow, capacity, stamina, and efficiency. In addition, a back-bending position like balasana may stretch the chest and enhance lung and heart function and blood circulation. In the resting pose, muscles in the hips, arms, and legs help the body react rapidly and breathe more deeply. The blood flow through the muscles, and back to the lungs increases, the heart beats more quickly, and tiny blood vessels widen to allow more oxygen to enter the blood. Endorphins (body’s natural pain relievers and mood uplifters) are released by the body together with oxygen. The increase in blood flow encourages blood circulation3.
Balasana may improve digestion process and stretches the abdominal muscles, which helps reduce pain in the stomach. Kindly consult the doctor or yoga trainer before practising the balasana or Child’s pose2.
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.
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Milk is a source of different nutrients and vitamins. The Food Standard Agency recommends that milk and other dairy products should be a part of the daily diet. Buffalo milk is with high-fat content and to overcome this, low-fat soy milk will be the best alternative source. The production of soy milk for the first time developed in China during 25-220 AD. The first written report of soymilk was seen in chapter 4 Taboos in the AD 82 book Lunheng by Wang Chong. Soy milk is made from soybean which is known as the golden miracle bean and belongs to the leguminous crop. Soy products are popular in Indian states like Maharashtra, Gujarat, and Madhya Pradesh. Soy products like soy milk are becoming popular among health-conscious people1. Let us now look at some soy milk benefits for health.
Did you know?
The nutritional composition of 100gm soy milk is given below2:
Soy milk may possess the following properties:
Traditionally, good quality raw soybeans are soaked overnight (8 to 10 hours) followed by grinding with water to prepare a slurry. This slurry is then filtered and boiled to produce highly nutritious soy milk. Soy milk is a good alternative for people with lactose allergy as it is lactose-free. Along with nutritional value, soy milk is also served as a refreshment and can be used in making vegan alternatives to dairy products like tofu8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential health benefits of soy milk are as follows:
Soy milk consists of isoflavones and saponins which may have antioxidant properties. Studies have shown that it may reduce bad cholesterol levels and increase good cholesterol levels. Further research on the effect of soy milk on cholesterol levels in humans is required. However, it is essential to check your cholesterol levels and consult your doctor in case of high cholesterol levels3.
Consumption of soybeans may improve endothelial function and atherosclerosis is a condition where fats are deposited on the inner wall of the artery. Sub-clinical studies show that soy milk may be beneficial in the case of atherosclerosis by delaying the deposition of fats. However, further clinical studies are required to see the effect of soy milk in the case of atherosclerosis3.
Soy may possess anti-cancer properties due to the presence of isoflavones. The isoflavones may modify or alter the cell cycle and may cause cell death (apoptosis). Studies have shown that soy milk may reduce the risk of prostate, breast, stomach, lung, and colon cancer. However, further studies are needed to confirm the anti-cancer properties of cancer. Cancer is a serious disease; therefore, you must consult your doctor if diagnosed. You must not self-medicate3.
Soy milk may reduce the risk of osteoporosis in postmenopausal women, whose bone mineral density reduces due to declining in hormones like oestrogen and hormone replacement therapy. A study showed that isoflavones in soy milk may increase the calcium levels in bones. In addition, the high protein content in soy milk may also benefit bone health. However, more studies are yet to be done to confirm the effect of soy milk3. If you have any bone-related problems consult the doctor and do not self-medicate.
Suffering from menopausal symptoms? Consuming soy milk might help to relieve menopausal symptoms. Based on some research, soy milk contains isoflavones which exhibit oestrogen-like properties. These isoflavones may act as a natural alternative to hormones in menopausal women7.
Dr. Rajeev Singh, BAMS
Soy milk is a rich source of vitamins, minerals and bioactive compounds which may help in reducing the appetite. The condition of a low carbohydrate diet with high nutrient content of soy milk may help in weight management. Further studies are needed to see how soy milk may be essential in managing weight. However, you must consult a nutritionist to get a proper diet plan before making changes in your diet by yourself3.
Soy milk may be good for patients with diabetes. Lesser content of carbohydrates and higher content of proteins may help to manage the blood sugar level. However, further studies are required to check the effect of soy milk on individuals with diabetes. You must check your blood sugar level regularly and consult your doctor in case of high blood sugar levels3.
Soy milk may improve gut health by acting as a prebiotic and enhancing the useful microbes in the gut. Oligosaccharides in soy help as an alternative to sugar which may provide a substrate to help the good bacteria to grow and help the gut in maintaining useful bacteria. These bacteria present in the intestine may help in metabolism and may help in the proper functioning of the gut. Further studies are required to see how soy milk can help to improve gut health3. If you have any gut problems, consult the doctor and do not self-medicate.
Consuming soy products like soy milk may reduce the risk of cardiovascular diseases like stroke and coronary heart disease4. Constituents like fibre, protein, and isoflavones present in soy milk may work in different mechanisms to enhance heart health. They may help to reduce blood pressure and more studies are required to check the effect of soy milk on heart health. However, you must consult your doctor if you have abnormal blood pressure or any symptoms of heart disease. You must take utmost precautions if you have a history of cardiovascular disease3. Do not self-medicate.
Though some studies show the benefits of soy milk in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of soy milk on human health.
Did you know? Soy milk may have antioxidant, antiproliferative, and anticarcinogenic properties which can be extremely beneficial for the skin. Consuming soy milk and its products might assist in reducing skin pigmentation, controlling oil production, improving skin elasticity, and hydrating the skin6.
Dr. Smita Barode, B.A.M.S, M.S.
Soy milk can be added to your diet in the following way
You must consult a qualified doctor before taking soy milk in large quantities or any herbal supplements. Likewise, do not discontinue or replace an ongoing modern medical treatment with an ayurvedic/herbal preparation without consulting a qualified doctor.
Soy allergy may be associated with soy milk. Its symptoms of soy milk side effects include:
If you experience any adverse reactions to soy milk, immediately contact a doctor or your Ayurvedic physician who has prescribed it. They will be able to guide you appropriately for your symptoms.
Also Read: Oat Milk: Uses, Benefits, Side Effects By Dr. Smita Barode
The following precautions should be taken before consuming soy milk:
Also Read: Coconut Milk: Uses, Benefits, Side Effects By Dr. Smita Barode
Studies suggest that soy milk may interact with warfarin, a drug prescribed to prevent clots. Soy milk may interfere with the metabolism of warfarin and reduce its efficacy5.
Also Read: Almond Milk: Uses, Benefits, Side Effects By Dr. Dr. Rajeev Singh
Soy allergy may be associated with soy milk. It may cause several symptoms like Itching sensation, nausea, diarrhea, flushed skin, tingling sensation of the mouth and lips, wheezing and shortness of breath, dizziness, and confusion4.
Soy milk may be used to reduce cholesterol. It may help in the case of atherosclerosis, diabetes, cancer, and osteoporosis. It may act as a prebiotic and may be beneficial for the gut bacteria. Additionally, it may also improve heart health3. If you have any of these conditions consult the doctor and take the proper suggestion. Do not self-medicate.
Yes, soy milk may help in weight management and reduce obesity due to its high protein and low carbohydrate content in it3.
Yes, soy milk is good for human health as it has several benefits associated with it3.
Soy milk may interact with warfarin, which is a drug prescribed to prevent blood clots5.
1. Kant, Rajni & Broadway, Arif, (2015). The Benefits of Consuming Soya milk- A Review. International Journal “Trends of Biosciences. 8. 1159-1162. [cited 2022 Sep 1]. Available from: https://www.researchgate.net/publication/307436295_The_Benefits_of_Consuming_Soya_milk-_A_Review
2. FoodData Central. Soy milk [Internet]. U.S. Department of Agriculture [cited 2022 Sep 1]. Available from: https://fdc.nal.usda.gov/food-details/1097542/nutrients
3. Rizzo G, Baroni L. Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients. 2018 Jan 5;10(1):43. [cited 2022 Sep 1]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793271/
4. Soybeans and soy foods – Better Health Channel [Internet]. [cited 2022 Sep 1]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans#health-benefits-of-soy-foods
5. Cambria-Kiely JA. Effect of soy milk on warfarin efficacy. Ann Pharmacother. 2002 Dec;36(12):1893-6. Available from: https://pubmed.ncbi.nlm.nih.gov/12452752/
6. Stallings AF, Lupo MP. Practical uses of botanicals in skin care. J Clin Aesthet Dermatol. 2009 Jan;2(1):36–40. PMID:20967187; PMCID: PMC2958188. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2958188/
7. Clarkson TB, Utian WH, Barnes S, Gold EB, Basaria SS, Aso T, Kronenberg F, Frankenfeld CL, Cline JM, Landgren BM, Gallagher JC, Weaver CM, Hodis HN, Brinton RD, Maki PM, et al.; North American Menopause Society. The role of soy isoflavones in menopausal health: report of the North American Menopause Society/Wulf H. Utian Translational Science Symposium in Chicago, IL (October 2010). Menopause. 2011 Jul;18(7):732–753. doi:10.1097/gme.0b013e31821fc8e0. PMID:21685820. Available from: https://journals.lww.com/menopausejournal/Abstract/2011/07000/The_role_of_soy_isoflavones_in_menopausal_health_.5.aspx
8. National Institute of Food Technology Entrepreneurship and Management (NIFTEM). Reading manual for soya milk. NIFTEM; 2022 [cited 2025 Dec 21]. Available from: https://niftem.ac.in/newsite/pmfme/wp-content/uploads/2022/08/soyamilkwriteup.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.
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Yoga has evolved 5000 years ago from the Indus Valley (current day Pakistan), the earliest known human civilization. The renowned Hindu philosopher and yoga teacher, Patanjali, mentioned the philosophy of classical yoga in his text “Yoga Sutra”. “Yoga sutra” is believed to have a history between 200 BC and 300 AD. Yoga is a treasure of physical and mental techniques that can help maintain holistic health1.
Nowadays, yoga has become a symbol of standard living and has become tremendously popular since its entry into the Western world. Swami Vivekananda’s efforts to spread Eastern Hindu philosophy in the late nineteenth and early twentieth century led to the acceptance of yoga in the West1.
Adopting and maintaining particular bodily postures and the related regulated breathing methods are the cornerstones of yoga practice. People are more concerned about their well-being now than ever before. Therefore, asanas are popular for maintaining overall health. It has been demonstrated that the hormonal profile is balanced and glandular activity is boosted after performing the asanas2.
Ustrasana, one of the hath yoga asanas, helps rejuvenate the body and undo the daily damage done by a sedentary lifestyle. Continue reading to know all about it!
‘Ustra’ means camel and ‘asana’ means posture or seat. Therefore, Ustrasana is often referred to as the camel pose3.
Camel Pose or Ustrasana is a chest-opening backbend that is energizing and beneficial. It is a wonderful addition to your sequence since it prevents slouching and eases lower back stiffness4.
The camel pose yoga allows spine extension without supporting body weight with your arm, unlike chakrasana (wheel pose). The wheel pose is a total body stretch backbend posture that requires more stamina and determination. The camel pose is friendlier and more accessible to yoga learners, especially beginners5.
keeping a pillow below the knees is advised as Ustrasana can cause discomfort in the knees. It is important to take deep and slow breaths while approaching the backbend.
Ustrasana has seven variations6:
We must follow proper techniques to perform the camel pose to obtain maximum health benefits. It is essential to maintain breathing and refrain from putting any strain or load on the lumbar region of the spine i.e., the lower back area. Bhujangasana (Cobra pose), Salabhasana (Locust pose), Anjaneyasana (Low lunges), Setu Bhandha Sarvangasana (Bridge pose), Urdhva Mukha Shvansana (upward facing dog pose) can be performed as preparatory poses before approaching Ustrasana4.
The steps to do the camel pose are as follows5:
Avoid crunching the lower back and squeezing the buttocks. Knees should only be opened up to hips’ width. Ustrasana or camel pose should be performed in the presence of a trained yoga practitioner4.
Do You Know?
The Ustrasana can have several benefits. Some of them are mentioned below:
The most important part of the body involved in singing is the throat and chest. A throat muscle called the larynx houses the vocal cord, which allows us to change the pitch while singing. Since ustrasana may help in the expansion of the rib cage and greater breath control, it may be considered a singer-benefitting asana. Effects may help singers to balance the abdominal and thoracic pressure to sing the full set of musical notes in a single breath. Hutton, 2013, in his research paper, mentioned that an intense stretch of the esophagus with a flexible spine during Ustrasana may also benefit singers3.
Most people spend their day sitting down or slouching and bending their spine forward. While performing the ustrasana, the frontal regions of the body, especially the chest, belly and quadriceps, are stretched which may help improve the posture of the body. The camel pose may also help increase spinal mobility by flexing the back in the opposite direction5.
Dipak Kr Halder conducted a study on ‘Energy expenditure during Ustrasana’. He examined the metabolic changes during the camel pose and compared it with the supine posture (lying on the back facing the sky or ceiling). Halder concluded that there was an increase in oxygen consumption from 14.18% to 293%, i.e., approximately by 86.6 %, while performing ustrasana. The carbon dioxide output was also increased. These data suggest that camel pose or ustrasana may allow lung expansion due to increased consumption of oxygen. The expanded lungs can help in increasing the volume of oxygen. This leads to an increase the oxygen flow in the body. An increase in oxygen flow helps in respiratory rate and reduces the efforts required by our body to put into breathing2.
The major goal of Ustrasana is focusing on the breath. Practicing ustrasana stretches the chest and may help in opening the thoracic cavity. The thoracic cavity includes the organs and tissues above the diaphragm and below the neck like lungs, trachea, heart, oesophagus, etc. The slow and deep breaths during the camel pose can help the person familiarize sensations of thoracic muscles like heart-beat and lung expansion. Camel pose may also give suitable stretching to the abdomen and its side resulting in the opening of muscles that are often tight due to our sedentary lifestyle3,5.
The camel pose might be useful for stretching and extending the front, back and neck muscles of the body. It strengthens the chest, abdomen and quadriceps muscles and tones the glutes and hamstrings (back of thigh) muscles. Ustrasana may allow the cervical tension to be reduced while stretching the neck in the backbend. It may also aid in strengthening the shoulders, arms, back, and legs muscles. This may help in decreasing the lower backache. The stretching of muscles may decrease pain in associated muscles and prevent slouching and bending3,4,5.
A hernia is associated with weak muscles, stress, anxiety, weight gain, muscle strain, and indigestion. Ustrasana is potentially beneficial in decreasing anxiety, stress, improving digestion and other factors mentioned above. Therefore, practicing ustrasana, in the presence of a certified yoga trainer, may help in core strengthening the core and relief from stomach and intestinal hernia8.
Also Read: Benefits of Agni Mudra and How to Do it By Dr. Ankit Sankhe
Having bad menstrual cramps? Relieve them by practising yoga asanas like Ushtrasana. Ushtrasana aid in stretching and opening abdominal muscles and might help in relieving tension in the lower back which may ease the menstrual cramps7.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Balasana (Child’s Pose) and How to Do it By Dr. Ankit Sankhe
The camel pose or ustrasana should be performed keeping the risks and contraindications in mind.
Improve your kidney health by practising Ushtrasana. Ushtrasana might facilitate abdominal compression and helps in toning internal organs and aid in blood circulation9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Ustrasana or camel pose is a more convenient backbend yoga pose that may help strengthen muscles and maintain breathing. It is a flexible pose with variations that can be attained using props and different arm positions. Ustrasana is a mild form of postural exercise that, when practiced, induces deeper relaxation. It is important to learn this yoga asana under the supervision of trained yoga professional.
Also Read: Benefits of Ujjayi Pranayama (Ocean Breath) and How to Do it By Dr. Himani Bisht
Ustrasana is a chest-opening backbend yoga that stretches the front body. It is usually performed on the knees with thighs vertical to the mat. The spine, chest and neck are elongated and twisted backwards.
The potential benefits of Ustrasana include relaxing the body, opening the thoracic and abdominal cavity, and strengthening the muscles. It may help in improving asthma, hernia, headache, and lower back pain.
The Ustrasana is a combination of two Sanskrit words named namely “ustra” and “asana”. Ustra in Sanskrit refers to the camel. The backward twisting of the spine holding the heels in Ustrasana resembles the camel position and is therefore often referred to as the camel pose3.
Ustrasana should be avoided in patients suffering from knee, chest or shoulder injuries. It should also be avoided by those who underwent abdominal surgery recently.
Ardh ustrasana or half-camel pose is a variation of ustrasana, which involves only one hand touching the heel while the other is facing towards the sky.
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 is a combination of specific breathing techniques (pranayama), physical postures (asanas), relaxation, and meditation that helps you connect to your mind, body, and soul1.
Though Yoga is a very traditional practice, it is considered more as a science than just philosophy or religion. Yoga believes that every human being exists in this world in not just one (physical dimension) but five dimensions; pranamaya kosha (vital body), vijanamaya kosha (intellectual body), manomaya kosha (psychic body), annamaya kosha (physical body) and anandamaya kosha (causal body). They altogether aim at bringing about a balance in all aspects.
There are certain asanas in Yoga that, apart from keeping illness at bay, give more benefit to some specific organs. One such yogic posture is the Vrikshasana, which may be beneficial to one of the vital organs of the body, the brain2. However, the benefits need further studies to be proven.
Did you know?
Vrikshasana is a standing pose. The name is derived from the word ‘Vṛkṣa’ meaning tree. So, it is also called the ‘Tree pose’. This asana is named so that the final posture looks like the shape of a tree3. It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence. It has a calming and relaxing effect and stretches the body from head to toe.
Vrikshasana is one yoga posture underrated and not well-known for people with diabetes! People with diabetes are prone to altered body orientation due to neuropathy. Regular practice of Vrikshasana is believed to build balance and coordination among these people6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Any posture in Yoga must be done using the correct technique, to get the maximum health benefit. Following the proper method also helps to avoid any injuries. The steps for doing Vrikshasana are as follows:
Did you know Vrikshasana might aid in premenstrual symptoms? Regular practice of Vrikshasana might help women with handling premenstrual symptoms such as muscle cramps in the abdomen and legs. It is believed that Vrikshasana strengthens the leg muscles and tendons10.
Dr. Rajeev Singh, BAMS
Vrikshasana is a common standing posture. It is the first standing balancing posture that most beginners learn5. This one-legged pose has various benefits as follows:
Being balanced in your body is very essential to have a sense of stability. Vrikshasana may help improve the strength of the muscles that help one keep erect and balanced. The extended arms in this posture help challenge the muscles that control body position. Vrikshasana may specifically stimulate the abductor group of muscles of the hip joint, which are the muscles that help move the thigh away from the body. This group includes the superior gluteus maximus, gluteus minimus and medius. This benefit is obtained even if the tree pose is done with wall support, using one or both arms for the support. It may prove to be valuable to beginners in the field of Yoga, who have stability issues.
This pose may especially involve the ankle muscles, rather than the thigh, to bring about better balance and it also improves blood circulation. Thus, it may benefit in conditions that may pose stability issues like cardiovascular disease, rehabilitation after injuries, and managing the symptoms of ADHD such as balance, stability, and more. You may gain lateral stability by practicing the Tree pose by standing close to a wall or chair5,6,7.
It may be beneficial in calming down the entire nervous system bringing about a sense of relaxation2. It may be valuable in improving the proprioception ability of a person, which is the ability to sense the body’s movements, position, and action8. Vrikshasana also helps to improve concentration, generate calm and balance the nervous system.
Due to this effect, it may help in conditions like depression and anxiety. In these conditions, the levels of a stress hormone called cortisol is elevated. Studies5 have demonstrated reduced levels of cortisol in those who practice yoga such as vrikshasana.
Balancing on one leg and assuming the final Vrikshasana posture requires focus. So, practicing this asana may help in increasing concentration levels. It was found in a study8 by Samantha et al., 2019 that Vrikshasana was beneficial to developing a concentration in patients with Attention Deficit Hyperactivity Disorder (ADHD) which is otherwise presenting as difficulty in concentration9.
Vrikshasana calms and relaxes the central nervous system and stretches the entire body. It strengthens the legs opens the hips and improves your neuromuscular coordination and endurance. It may thus be helpful for those who suffer from sciatica (nerve pain in the leg)2,4.
Yogic asanas, though largely beneficial, should not be sought as the go-to treatment for health issues. You must always consult a medical practitioner for your health issues so that he/she can examine you, assess your condition, and then provide an appropriate treatment protocol. Besides, to avoid any injuries, it is best to practice Yoga under the guidance of a qualified and trained Yoga expert.
Not just legs, Vrikshasana is believed to strengthen the shoulders as well. Vrikshasana involves raising the hands up and stretching which might stretch the shoulder muscles10.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Vayu Mudra and How to Do it By Dr. Ankit Sankhe
Some risks and precautions related to Vrikshasana are:
Any yoga posture must ideally be practiced under the supervision of a Yoga expert who can advise you on the safety of that particular asana for you.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Vrikshasana or the tree pose is a common standing Yoga asana. It has numerous benefits for the brain, immunity, spine, and stability. One may practice this posture regularly, preferably under the guidance of a Yoga trainer, who will advise you regarding the necessary precautions to be taken.
Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe
The name Vrikshasana is derived from the word ‘Vṛkṣa’ which means tree. Hence, it is also referred to as the Tree pose3. It is the first single-legged standing pose for beginners5.
Steps in Vrikshasana are: Stand erect with your legs apart. The distance between them should be about 2 inches. Focus on any point straight ahead. Exhale, bend your right leg, and place the sole of the right foot on the left inner thigh, with the heel of your right leg touching the perineum. Now, breathe in and raise your arms, joining your palms together to form the Namaste Mudra. Hold this stance for 10-30 seconds. Breathe normally while holding the pose. Now, exhale and bring your arms down. Bring your right leg too to the starting position. Repeat the same method on the left side3.
Vrikshasana must preferably be done under the supervision of a qualified and experienced yoga teacher who can advise you on the number of times that you may do this pose safely.
Senior citizens who have instability issues may show an improvement in lateral stability by practicing the Tree pose while standing close to a wall or chair5. To avoid the possibility of falling, it is recommended that older adults practice this pose under the guidance of a Yoga expert.
While Vrikshasana is said to help people having instability issues5, it is contraindicated in those who might have giddiness3. If you are suffering from vertigo, it is best to consult a qualified medical professional before you start practicing this Yoga 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 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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