Humans are caught up with the rapidly changing life around us. We rarely have time for ourselves, especially for physical and mental health. Due to our busy schedules, we all became lazy and were affected by many illnesses. Living a sedentary lifestyle can have negative consequences on our health. Do not worry; heard of the phrase “Yoga se hi Hoga”? Yoga, a 3000-year-old ancient practice, uses components like asanas and pranayamas to improve physical and mental health. This post will highlight the steps, benefits, and much more of a popular asana called markatasana.1 Let us discuss more the Markatasana and its health benefits.
Markatasana is also called the spinal twist pose, monkey pose, or markat asana. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose.2,3
Markatasana yoga must be done properly for maximum health benefits. One may perform Markatasana yoga in the following manner:
Keeping the origin and history in mind, let us discuss some benefits of Markatasana, which will make this asana worth trying. Enlisted below are a few health benefits of Markatasana.
A sedentary lifestyle characterized by long periods of inactivity can impair the ability of the body to break down fats. This leads to fat accumulation in the body, increases obesity, and increases the risk of other diseases. Shirley et al. conducted a study in 2014 to assess the effect of yoga intervention on obesity. The yoga intervention included asanas like Markatasana, and it was found that it resulted in a reduction in BMI. Additionally, the practice of this asana increases the levels of leptin, a hormone that regulates body weight. Therefore, yogasanas like Markatasana and other asanas may positively impact obesity. However, Markatasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper management of obesity. Additionally, it is advised to perform this asana under the supervision of a qualified trainer.3
A lipid profile is a blood test done to measure the body’s total cholesterol levels. Determination of cholesterol is important as an elevated level of cholesterol in the body can be a risk factor for various cardiac diseases. A study by Shirley et al. in 2014 stated that markatasana might help reduce total cholesterol, low-density lipoprotein, or bad cholesterol. Furthermore, this asana may help in reducing serum adiponectin and triglycerides. Thus, the Markatasana may positively impact your lipid profile, but depending on this, asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper treatment of an abnormal lipid panel. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.3
Social anxiety disorder (SAD) or social phobia is immense nervousness in normal situations due to a fear of being watched by others. This issue is often ignored, and its management is still less understood. Danish et al. conducted a study in 2022 to assess the effect of yogasanas like Markatasana on health. A daily thirty-minute practice of asanas like Markatasana positively impacted SAD. Additionally, this asana helped in reducing the severity of bladder shyness and agoraphobia (fear of places or situations). However, it is recommended not to rely on this asana alone and consult a doctor to treat social phobia properly. Additionally, one should have proper training in this asana under the guidance of a qualified trainer.4
The covid-19 pandemic, a global crisis, is an infectious disease caused by the SARS-CoV-2 virus. Immune-compromised individuals are always at a high risk of infections. Daily performing yogasanas like Markatasana helped build herd immunity, boost overall health immunity, and facilitate recovery. Thus, training Markatasana and other asanas may enhance the immune system and fight infections like Covid-19. But this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.5
The above-mentioned benefits of Markatasana are done in a limited human population and are purely based on a literature search. Therefore, we need more studies to ascertain these claims in larger populations.
Yoga exercise may help develop the mind and body; it is not a choice to modern medicine or treatment. Therefore, you must not rely on or depend on Yoga (asanas) alone to treat any condition. Instead, please consult a qualified or ayurvedic doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to perform and learn Yoga under the supervision or guidance of a trained yoga expert to avoid any injuries.
From my perspective, practising Markatasana might help relax the spine, relieving lower back pain, and stretching the muscles in your neck and shoulders. It’s a great yoga pose to try if you’re looking for some relief and relaxation in the mentioned areas!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Conditions where Markatasana should be performed with caution are:
Conditions where Markatasana is contraindicated include:
In my opinion, Markatasana may provide the added benefit of stimulating the spinal cord in the cervical area. This gentle yoga posture might provide a boost to the neck region, promoting flexibility and vitality in that part of the spine.
Dr. Rajeev Singh, BAMS
Markatasana is also called the spinal twist pose or the monkey pose. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose. Training this asana may help improve the lipid profile and decrease obesity, social anxiety disorder, and infections like Covid-19. Additionally, this asana may help increase postural stability, improve hand-grip strength, and relax the mind and body. The practice of this asana should not be considered an alternative to modern medicine. Additionally, the practice of this asana should be performed under the guidance of a qualified trainer.
If you have recently undergone abdominal or back surgery, I may advise you to avoid practising Markatasana. It’s important to seek further guidance and consultation from your doctor before starting this yoga practice.
Dr. Smita barode, B.A.M.S, M.S.
Markatasana is also called the spinal twist or monkey pose in yoga. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose.1
Yes, the practice of Markatasana may help in managing obesity. A study by Shirley et al. in 2014 showed that the markatasana poses reduced BMI, hip and waist circumference, and body weight.2
One may perform Markatasana in the following manner:
Roll out a mat and lie on your back with your feet together on the ground. Extend the arms sideways at shoulder level. Next, inhale, bend both knees, and turn both legs to the right side. Rotate your head to the right and gaze at the right hand. This will give a spinal twist towards the right side. Breathe out and repeat the steps with another side (left).
The practice of this asana may help improve an abnormal lipid profile, manage obesity, reduce the severity of infections like covid-19 and help manage social anxiety disorder. Additionally, this asana may help increase postural stability, improve hand-grip strength, and relax the mind and body.3-5
In Indian mythology, many asanas are named after the vanara of the ancient scripture Ramayana. One such asana is markatasana or the monkey pose. This asana signifies a monkey posture, and it is believed that monkeys are easily distracted; there are even terms like “monkey-mind” describing a tendency of the human mind to leap from one object to the other. On the contrary, markatasana is a reclining posture focused on meditative practice.
We are so busy in our day-to-day life and do not take care of our health. We can take a small step to improve our overall health by regularly doing yoga under proper guidance. Yoga is an ancient method that promotes mental and physical well-being. It focuses on breathing techniques (pranayama), physical postures (asanas), and medication (Dyana). Studies have observed the potential benefits of yoga in wellness, mental health, stress management, sleep, balance, and healthy eating. There are various styles of yoga that are beneficial to humans in different ways. 1 One such yoga technique is Ardha Halasana, also known as a plough in half. It enhances blood circulation in the pelvic region and strengthens the thighs, waist, and spine muscles. 2 Let us learn about Ardha halasana in detail.
Ardha Halasana is the half-plough pose because ‘Ardha’ means half, ‘Hale’ means plough, and ‘asana’ means posture. It is considered an intermediate-level posture.3 Ardha halasana may stimulate the Manipura chakra. This Manipura chakra, also called the solar plexus chakra, is situated above the navel and is associated with qualities like knowledge, self-confidence, self-assurance, and wisdom. 4.
You can perform Ardha Halasana in the following manner:
Some interesting facts about Ardha Halasana are:
Some of the Ardha halasana benefits are as follows:
Elderly people are more susceptible to higher blood pressure levels. In a study by Dubey in 2018, it was observed that yoga asanas like Ardha Halasana might improve physiological variables like resting heart rate, diastolic blood pressure, and systolic blood pressure. 5 This, however, requires further studies to determine if Ardha Halasana can help with blood pressure issues. You should consult a doctor for treatment and not perform asanas without proper guidance.
Children with intellectual disabilities develop issues with motor development and coordination. A study by Vishvanath in 2018 observed the effect of asanas like Ardha Halasana on the psycho-motor abilities of intellectually disabled children. The study showed that yoga practices could improve these children’s motor function.6 However, you should consult your doctor for proper treatment.
In a review paper by Pujari NM in 2017, it was observed that Ardha halasana and other yoga poses might help manage HIV/AIDS. Ardha halasana may potentially aid in detoxification, relieving symptoms of HIV and side effects of medicines. Further, these poses and asanas may be beneficial in relieving anxiety, depression, and fatigue.7 However, additional studies are required to see if Ardha halasana may help manage HIV/AIDS. Also, you should contact a doctor for proper treatment of HIV/AIDS.
Yoga therapy may enhance flexibility, muscular strength, energy, range of motion, and mobility of relaxation. In a study by Das in 2019, it was observed that asanas like Ardha halasana might improve the range of movement at the wrist, hip, knee, and ankle joints.8 However, you should contact a doctor for treatment regarding joint problems, as further studies are required to see the effects of Ardha halasana in treating joint problems.
In recent times due to COVID-19, maintaining good immunity has become extremely necessary. Many yoga asanas and meditations have shown the potential to enhance respiratory health and immunity, which are important in fighting COVID-19. A study by Shah in 2022 observed that Ardha halasana, along with other asanas, might help strengthen cell-mediated immunity. Further, it may be used as an adjunct therapy in preventing and treating COVID-19.9 However. There needs to be additional studies conducted on this. You should consult a doctor for treatment against COVID-19.
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 can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Based on my experience, I have observed that Ardhahalasana might offer several benefits for the body. One of its advantages is that it may improve blood circulation in the abdomen, which may help enhance digestion. Additionally, this pose may also strengthen the core muscles, providing stability and support to the digestive system.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The risk related to Ardha halasana yoga are:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can consider and explore the risk factors and continue to perform Ardha halasana with precautions.
I would suggest approaching the practice of Ardhahalasana with caution if you have a stomach injury or ulcerative colitis. In such cases, it’s advisable to seek supervision from a qualified instructor or healthcare professional before attempting this pose. They may guide how to modify the pose or suggest alternative exercises that are more suitable for your condition.
Dr. Rajeev Singh, BAMS
The Ardha halasana is also referred to as the half-plough pose. In English, ‘Ardha’ means half, ‘Hala’ means plough, and ‘asana’ means posture. Ardha halasana may potentially stimulate the Manipura (solar plexus) chakra. They may be beneficial in treating overweight issues, joint problems, and blood pressure problems. This asana may help improve blood circulation in the pelvic area and enhance the spine’s flexibility. People with a slipped disc or pregnant mothers should avoid doing the Ardha halasana. You should do this pose under the guidance of a professional yoga teacher.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Ardha halasana in English can be defined as ‘Ardha’ meaning half, ‘Hala’ meaning plough, and ‘asana’ meaning posture. Therefore, Ardha halasana can be referred to as half plough pose.
Ardha halasana may aid in improving blood circulation in the pelvic region and joint movement, improving immunity, and managing blood pressure and HIV/AIDS. However, you must consult a doctor for treatment as this pose may be used for adjunct therapy with traditional therapy.
People with knee or hip issues slipped discs, and pregnant women should be cautious while doing the Ardha halasana. You should perform Ardha halasana under the guidance of a professional yoga teacher.
The Ardha halasana yoga exercise may help stimulate the Manipura chakra. Manipura chakra is associated with self-awareness, knowledge, and wisdom.
Ardha halasana may help in maintaining blood pressure. It may aid in maintaining physiological variables like diastolic pressure, systolic pressure, and resting heart rate. However, you should consult with your doctor for treatment for blood pressure-related issues.
1. Yoga: What You Need To Know | NCCIH [Internet]. [cited 2022 Dec 19]. Available from: https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
2. Ardha-halasana – Om Yog Sansthan (Trust) [Internet]. [cited 2022 Dec 19]. Available from: https://omyogsansthan.org/ashtanga-yoga/asan/ardha-halasana/
3. Ardha Halasana {Half Plough Pose}-Steps And Benefits – Sarvyoga | Yoga [Internet]. [cited 2022 Dec 19]. Available from: https://sarvyoga.com/ardha-halasana-half-plough-pose-steps-benefits/
4. Manipura Chakra [Internet]. [cited 2022 Dec 19]. Available from: https://www.yogaindailylife.org/system/en/chakras/manipura-chakra
5. Kumar Dubey S, Sharma K. International Journal of Yogic, Human Movement and Sports Sciences 2018; 3(2): 552-554 Impact of twelve-week yogic exercise on blood pressure of senior citizens. Yoga [Internet]. 2018 [cited 2022 Dec 19];3(2):552–4. Available from: http://www.ayush.gov.in/sites/default/files/Common%20
6. Pise V, Pradhan B, Gharote M. Effect of yoga practices on psycho-motor abilities among intellectually disabled children. J Exerc Rehabil [Internet]. 2018 Aug 1 [cited 2022 Dec 19];14(4):581. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165980/
7. Pujari NM, Misra S, Yadav SL. Naturathic and Yogic Moves for Management of HIV/AIDS: A Review. Journal of Pharma Science [Internet]. 2017 [cited 2022 Dec 19]; Available from: http://epixpub.com/jps/index.php
8. Das C, Kumar Mishra P. Influence of selected yogic asanas on joints movement. Human Movement and Sports Sciences [Internet]. 2019 [cited 2022 Dec 19];4(1):1402–4. Available from: www.iayt.org/Swami
9. Shah K, Adhikari C, Saha S, Saxena D. Yoga, immunity and COVID-19: A scoping review. J Family Med Prim Care [Internet]. 2022 [cited 2022 Dec 19];11(5):1683. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9254763/
10. Ministry YA. International Day of Yoga June 21st [Internet]. Yoga. [cited 2022Dec21]. Available from: https://yoga.ayush.gov.in/Publications/gallery/PUBLICATION/Poise%20Magazine%20Part%203.pdf
Yoga techniques are effective therapy for stress. Performing yoga asanas regularly may help maintain your overall health. Ardha chandrasana is one such asana that might have potential benefits for human health. ‘Chandra’ means moon, while Ardha chandrasana is also known as the half-moon pose, and it is part of Chandra namaskar. Chandra namaskar (moon salutations) is fundamental to the yogic method and can be performed simply. It is advised that one should learn Surya namaskar before attempting Chandra Namaskar. Since it was incorporated into the initial asana group, this dynamic set of asanas is not regarded as a standard component of hatha yoga methods.1–3 After the Ashwa Sanchalanasana, the Ardha chandrasana is performed for proper results. Let us discuss the Ardha chandrasana health benefits.
The Bihar school of yoga, founded in the 1960s in India, originally published the sequence of Chandra namaskar in “Asana Mudra Pranayama Bandha” in 1969, which included Ardha chandrasana pose or half-moon yoga pose in Chandra namaskar. It is added into the sequence of Chandra namaskara at positions 5 and 11 in the first round and positions 19 and 25 in the second round. This pose highlights the connection to lunar energies created by the preparatory vision. Additionally, the subtle chanting of mantras during Chandra namaskara is associated with Lunar energies.1
To perform Ardha chandrasna yoga pose, you may follow the following steps:
Ardha chandrasana is best done when the moon is visible in the evening or at night on an empty stomach, or at dawn at the time of the full moon.1
The name Ardha chandrasana is derived from the Sanskrit word Ardha, which means “half,” and chandra, which means “moon,” and asana, which means “posture”. There are several interesting facts about Ardha chandrasana that may be interesting to read:
I would suggest adding Half Moon Pose to your exercise routine if you’re looking to strengthen your gluteal muscles. In a study conducted on 31 participants, it was discovered that Half Moon Pose and Warrior III Pose may activate the muscles in the buttocks (gluteus maximus and gluteus medius) majorly. However, interestingly, males and inexperienced individuals showed higher activation in the gluteus medius relative to their female and experienced counterparts.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The Ardha chandrasana benefits are potentially helpful for various conditions and issues, some of these are as follows:
Numerous yogic methods, including asana, pranayama, mudras, and others, can help any person with their psychological issues. Additionally, methods like yoga, relaxation, and interpersonal counselling significantly impact lowering anger or increasing calmness. Rao (1995) stressed the importance of yoga to human well-being in his studies. According to Tripathy (2017), the Chandra namaskar sequence of flowing yoga postures, which includes Ardha chandrasana, reduces the amount of aggression in adolescent students and might help them cope with tension, stress, or worry.2 If you have any aggression-related issues consult your doctor and perform this Ardha chandrasana under proper guidance.
Sengupta (2014) studied the Ardha chandrasana benefits and other yoga systems during the second trimester. It was found in their studies that Ardha chandrasana may reduce pressure from the lower belly by strengthening the spine, ankles, and thighs; opening the hips; stretching the groin, hamstrings, calves, and shoulders. Further, this asana may also improve balance and calms the mind.4 However, pregnant women should be trained by the yoga teacher to do this asana.
Tripathy (2018), in another study, observed that the Ardha chandrasana, along with other asanas trained in Chandra namaskar, have some physical benefits. These benefits are that the pose stretches and strengthens the thigh muscles, pelvis, calves, and ankles, the entire lower body. Thus, it may also increase flexibility before childbirth.3
Some other benefits Ardha chandrasana, when repeated regularly in combination with Chandra namaskar, may have the following benefits:
Yoga training may develop the mind and body interaction; however, it is not an alternative to modern medicine or ayurveda treatment. You must not rely on yoga alone to treat any diseases or conditions. Please consult a qualified doctor who can assess your situation correctly and advise accordingly. Moreover, it is necessary to train and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
I would advise that before attempting Ardha Chandrasana, it’s important to note that these poses may not be suitable for individuals with back injuries. If you have a history of back issues or are currently experiencing any discomfort or pain in your back, it’s best to consult with a qualified yoga instructor or healthcare professional before practising these poses.
Dr. Rajeev Singh, BAMS
Every yoga asana must be done with proper care under the supervision of experts. Some risks involved with Ardha chandrasana are common with Chandra namaskar:
With the guidance and support of a qualified and experienced yoga teacher/yoga expert, we can assess and take the risk factors and continue to train Ardha chandrasana with precautions.
In my perspective, Ardha Chandrasana might offer a wonderful stretch to various parts of the body, including the neck, shoulders, back, and chest. This stretching action may also help relieve feelings of congestion and tightness in these areas.
Dr. Smita barode, B.A.M.S, M.S.
Ardha chandrasana performed in combination with Chandra namaskar, is a wonderful yoga pose. It might carry the potential benefits of yoga that enhance your health, mind, body, and soul. It might be beneficial for students to manage their aggression, strengthen muscles in people who regularly do this pose, and comfort women during pregnancy. It may activate spinal nerves, help maintain body balance, boost confidence, and maintain overall health. However, it may be avoided if you suffer knee or ankle pain.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Ans. Ardha chandrasana might be considered beneficial for adolescent health. It might help them manage aggression and might help them to cope with feeling tension, stress, or worry.2
Ans. We can start the half-moon pose with an empty stomach in the evening or at night, particularly on a moon night. It may also be performed at dawn during a full moon.1
Ans. Ardha chandrasana may benefit our overall health by strengthening the abdomen, spine, and pelvic region. It might help you to expand your chest and shoulders. It might also have a positive impact on your digestion. It may help you reduces anxiety and depression, relieve stress, and improves balance and body coordination.1
Ans. Before performing Ardha chandrasana as a part of Chandra namaskar, you must take a few moments to prepare the body and mind. Further, it is suggested to perform Surya namaskara before attempting Chandra namaskara poses. Finally, Ardha chandrasana is performed after ashwa sanchalanasana. It may be considered a preparatory pose for Ardha chandrasana.1
Ans. Beginners must do this pose only two to three rounds of Ardha chandrasana or Chandra namaskar. They must perform simple steps for performing Ardha chandrasana. To begin with, you must take a deep breath in, then lift both arms upwards while keeping the shoulder width apart. Now lift the chin, gaze up, and arch the back.
Yoga is a traditional Indian way of life that involves using methods to achieve the highest level of consciousness. These methods include spiritual practices, diet, and asanas (meditation). Sage Twist Yoga Pose (Marichyasana), sometimes referred to as Marichi Yoga Pose, has beneficial effects on the spine and abdominal organs.1
Marichyasana stretches the spine and shoulders, stimulates abdominal organs like the liver and kidneys, and aligns the sacroiliac joint (the joint that links your pelvis and lower spine) using the leverage of the arms and legs.2 It has four variations, namely Marichyasana I, II, III, IV.3
To begin any of the variations, you must stretch your legs out straight in front of you while you sit on the ground. Read along to understand how to do marichyasana and its variations.
Marichyasana I
Marichyasana II
Marichyasana III
Marichyasana IV
To come out of the pose, you may release the hands, inhale and then move the head and trunk back to normal position and straighten the legs.3
As per a trial conducted on 75 women, a light form of exercise such as Marichyasana could improve sleep quality and improve insomnia prevalence. I belief no harm comes with trying and every woman should include this in her fitness regime.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
There are several interesting pieces of information about marichyasana that might be interesting to read some of them are as follows:
As per a study, older women who suffered from restless leg syndrome (RLS) experienced reduced sleep disturbances and stress. However, a larger controlled study is required to confirm these benefits. Meanwhile, Marichyasana could be beneficial to such women. It is better that any new exercise should be done under professional guidance.
Dr. Rajeev Singh, BAMS
Marichyasana, when practised with a combination of other yoga asanas, has been found beneficial in several studies.
Yoga asanas like marichyasana, which are regulated stretching poses, may enhance and support the pranayamas by strengthening the respiratory muscles, the diaphragm and the upper abdominal muscles. In the past, research has shown that practising yoga may increase lung function, respiratory muscle strength and endurance in volunteers. A study by Kamalanathan et al. done in 2020 reported that yoga improves the lung capacity.1
Asthma and bronchitis are two chronic lung conditions that can harm the lungs. The combination of these asanas (postures such as marichyasana) and pranayama (the art of controlled breathing) might be used to improve asthma and bronchitis. However, there might be several complications in these conditions and they may need medical attention immediately.1
In their study, Guner and Inanici (2013) found that yoga therapy helped individuals with multiple sclerosis with their fatigue, balance, step length and walking speed. Further, some visible improvements were observed in hip extension, pelvic tilt (the positioning of the pelvis in relation to the body during movements) and ankle power, thus resulting in improvement of motor control. Future research with larger samples would be needed to establish this benefit of marichyasana.2
Dan Xu et. al. in 2022 studied yoga poses to see how they affected functional movement awareness patterns and to study the increase in core strength, joint flexibility, muscle endurance and body flexibility of collegiate athletes. Marichyasana and other asanas and meditation were included in the yoga intervention’s course material for this study. This yoga intervention resulted in substantial improvements in deep squats, shoulder mobility, trunk stability during pushups and rotatory stability, suggesting that this intervention also increased joint flexibility and core strength.4
A study conducted by Fishman (2009) studied the impact of yogasanas such as marichyasana on bones in people with osteoporosis (a medical condition in which the bones become brittle and fragile). It was found in the studies that yoga appears to be an effective way to build bone mineral density in elderly patients. They observed that patients with osteoporosis, after practising a combination of yoga exercises, were found to have improved bone mineral density and had lower instances of injuries. However, more studies with larger populations must be conducted to confirm the benefits of these asanas.5
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.
Avoid this pose if you have chronic spinal or back injuries. Do this only under the supervision of a trained yoga teacher.1
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice marichyasana with precautions.
Marichyasana, or sage twist yoga pose, is a beneficial yoga pose as it stretches the spine and shoulders and stimulates abdominal organs like the liver and kidneys. It also aligns the joints using the leverage of the arms and legs. It can be practised in four variations. It may be used in combination with yoga therapies to help in conditions like osteoporosis, respiratory diseases and multiple sclerosis. This may, however be performed under the guidance of a trained yoga instructor to obtain maximum benefits.
Marichyasana or mariachi’s pose is practised in 4 variations which are also called marichyasana I, II, III and IV or Marichyasana ABCD.3,4
Some studies have shown the benefits of marichyasana for the elderly with osteoporosis. However, it is a difficult asana, and they may perform it under supervision only.5
Marichyasana is also known as marichi’s pose, mariachi yoga pose and sage twist yoga pose.1
Marichi’s yoga pose or marichyasana might pose a risk to people with spinal issues. Thus, people with chronic spinal or back injuries must avoid performing this asana.1
Marichyasana strengthens and stretches the spine, it may thus have beneficial effects on the spine as it may help relieve back tension.1,6
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 an age-old method of asanas (poses or postures) and pranayamas (breathing techniques). This yoga offers physical and mental benefits for all age groups. Yoga finds root in the Sanskrit word “Yuj”, meaning union or to join. Mind-body fitness involves muscular activity and a focus on awareness of self, energy, and breathing. Yoga is more like an art than a restricted workout routine, which believes that healing comes from within. Regular yoga training may help you feel better from head to toe. This section will highlight one asana called Konasana.1,2 Let us discuss the Konasana and its health benefits.
Konasana is also known as the sideway bending pose or the angle pose yoga. The word is derived from the Sanskrit words “Kona,” meaning angle, and “asana,” meaning pose or posture, translating to the angle pose in English. This posture has two variations, Konasana I and Konasana II; both involve sideways stretching using both hands.3
Konasana must be done properly for maximum health benefits. One may perform Konasana in the following manner:
Konasana benefits are as follows:
Diabetes (Type I and Type II) is a metabolic disorder or issue characterized by elevated blood glucose levels due to reduced synthesis or resistance of a hormone called insulin which regulates blood glucose. A study by Mahapure et al. in 2015 stated that yogasanas like Konasana might help reduce blood glucose levels. It is assumed that a side stretch during Konasana may result in alternate abdominal contractions and relaxations, which may result in increased secretion of insulin (the hormone which regulates blood glucose). Additionally, Konasana may help reduce oxidative stress, which is important in diabetic complications. This indicates that Konasana may help in managing diabetes. However, this asana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally, it is advised to exercise this asana under the supervision of a qualified trainer.4
Hypertension or high blood pressure has no noticeable symptoms, but if left untreated, it may become a risk factor for many other diseases. Lack of exercise and inactivity can lead to hypertension. Yogasanas may reduce high blood pressure. Along with pranayamas (breathing techniques), a few selected yogasanas, like Konasana, are prescribed for managing hypertension. Thus, asanas like Konasana may positively impact blood pressure, but this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper treatment of hypertension. Additionally, it is recommended to perform this asana under the supervision of a qualified trainer.5
A brain attack damages the brain due to the blockage of the blood supply. It has been found that the Konasana may improve blood circulation to the brain and help manage and may reduce the risk of stroke. The health ministry of India approves the Konasana and its potential for preventing stroke. This indicates that the Konasana may positively impact stroke. However, it is recommended not to rely on this asana alone and consult a doctor for proper stroke treatment. Additionally, one should perform this asana under the guidance of a qualified trainer.3,5
Regularly performing different yogasanas and pranayamas may help in reducing the symptoms of depression. Asanas like Konasana are approved by the Ministry of health and family welfare, India, for managing depression. Thus, the Konasana may help in alleviating depressive symptoms. However, it is advised to consult a doctor for proper treatment of depression and not rely on this asana alone. Additionally, one should perform this asana under the supervision of a qualified trainer.5
Obesity is the accumulation of more body fat which may increase the risk of several diseases. It is now evident that regular yoga (Konasana) may positively impact obesity by reducing body weight and excess body fat. The Ministry of Health and family welfare approved the Konasana for managing obesity. However, one should not consider this asana an alternative to modern medicine. Kindly consult your doctor for proper treatment. Additionally, it is recommended to exercise this asana under the supervision of a qualified trainer.5
Asanas like Konasana are approved by the Ministry of health and family welfare, India, for managing asthma. This sideway stretch may help in opening chest muscles and improving breathing. Thus, the Konasana may positively impact asthma. It may not help in clinically treating asthma but may provide symptomatic relief. However, it is advised to consult a doctor for proper treatment of asthma and not rely on this asana alone. Additionally, one should follow this asana under the supervision of a qualified trainer.5
The above-mentioned benefits of Konasana are not yet proven in any human study and are based on a literature search.
Yoga exercise may help develop the mind and body; it is not an alternative to modern medicine or treatment. You Should not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. However, it is necessary to perform and learn Yoga under the supervision of a yoga master to avoid any injuries.
According to what I’ve observed, regular practice of Konasana might support clearer and healthier skin. It may help with frequent boils and managing pimples on the skin.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Conditions, and contraindications of Konasana, include: 3
It is advised to perform Konasana under the guidance of a qualified trainer. Additionally, this asana should not be considered a substitute for modern medicine.
I may provide you with a beneficial tip. Practising Konasana slowly and mindfully may offer relief from sciatica. However, always remember to listen to your body and consult a healthcare professional if needed.
Dr. Rajeev Singh, BAMS
Konasana yoga is also known as the sideway bending pose or the angle pose yoga. The word is derived from the Sanskrit words “Kona,” meaning angle, and “asana,” meaning pose or posture, translating to the angle pose in English. This asana may positively impact diabetes, asthma, hypertension, obesity, stroke, and depression. Additionally, Konasana may help tone and strengthen side muscles, improve digestion, and relieve constipation and back pain.
In my view, Konasana may have potential benefits for increasing height. By practising this yoga asana, you engage in a deep side stretch and twist, which may enhance overall body flexibility and alignment. However, it’s important to note that individual results may vary, and maintaining a healthy lifestyle with proper nutrition is essential for optimal growth and development.
Dr. Smita barode, B.A.M.S, M.S.
Konasana is also known as the sideway bending pose or the angle pose. The word is derived from the Sanskrit words “Kona,” meaning angle, and “asana,” meaning pose or posture, translating to the angle pose in English.3
Konasana yoga has two variations, Konasana I and Konasana II; both involve sideways stretching using both hands.3
First, roll out a mat and stand in Tadasana. Ensure your body is aligned from head to toe, your feet are placed at shoulder level, and your neck is straight. Take a deep breath and proceed. Next, slowly raise your right arm over the head, up in the sky, and bend your upper body to the right; meanwhile, the left hand will be placed sideways, touching the left thigh. Keep the legs and hips fixed; only curve the spine sideways, giving it a side stretch. Continue to hold this position for six seconds. Next, exhale and return to the original position. Repeat the above steps with the left arm. This sequence completes one round of Konasana.3
Regular training in this asana may help in reducing diabetes, hypertension, asthma, stroke, and depression and managing obesity. Further, this asana may help strengthen the side muscles, relieve constipation, and improve digestion.4,5
People with hypertension and other cardiac complaints, spinal or neck injuries, and pregnant women should avoid doing this asana.3
The National Institute of Health classifies yoga as a complementary and alternative medicine that can provide holistic care to people suffering from various ailments. Yoga is an old tradition (3000 years old) that promotes physical, mental, emotional, and spiritual health.1 Yoga asana includes yoga asanas, conscious breathing, meditation, and cleansing kriyas.1 Most people perform physical postures called yoga asanas. They provide strength and flexibility to their body while creating self-awareness, a sense of calmness, and well-being. One such asana with incredible health benefits is katichakrasana. Let us look at its health benefits and steps to practice it!
The asana katichakrasana is known as the standing spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. The standing spinal twist pose is a simple standing yoga posture that stretches the waist and makes it more flexible.2
You can do katichakrasana yoga in the following way:2
Weight loss may be ascribed to asanas like Surya Namaskara, Ardha Kati Chakrasana, Pada Hastasana, etc. In my experience, regular practice of these postures may control lipid metabolism, and calorie expenditure by muscles and soft tissue, and also may reduce fat storage.
Dr. Siddharth Gupta, MD
Some of the interesting facts about katichakrasana:
I recently read an article which suggests that the regular practice of a modification of Katichakrasana, Ardha Katichakrasana during the first trimester of pregnancy may help in reducing the complications and risks.
Dr. Rajeev Singh, BAMS
Some of the katichakrasana benefits are as follows:
Diabetes is a medical condition in which blood sugar levels are high because of the poor body’s capabilities to use it. Additionally, many people go into depression because of not being able to manage sugar levels. A study by Raja et al. in 2018 found that depression and sugar control can effectively be managed using Nadi Suddhi pranayama and katichakrasana.3 The regular exercise of katichakrasana may enhance glycemic control in Type 2 diabetes mellitus. However, you must not substitute yoga with ongoing medications as more studies are required to check katichakrasana benefits in type 2 diabetes. Therefore, you must consult your doctor and seek treatment accordingly.
Pregnant women undergo hormonal imbalances and body changes that might impact their mental health, causing anxiety and discomfort. A study by Vijaylakshmi and Jaya in 2021 found that yoga asanas such as katichakrasana, Ashwini mudra, and deep relaxation practices from the 28th week of pregnancy till the baby’s delivery can reduce pregnancy anxiety and discomfort. The study says that it may result in better mother and child health.4 However, more research is required to understand katichakrasana’s benefits on pregnancy. So, if you feel discomfort during pregnancy, you should consult a doctor and seek treatment accordingly.
Katichakrasana is a part of shankhprakshalana kriya, which may help clean the intestine. A study by Mashyal et al. in 2014 showed that the shankhprakshalana kriya leads to deep stimulation of basic reflexes resulting in the cleaning of the intestine. It is then followed by a deep relaxation resulting in better intestinal health.5 However, more research is required to understand the benefits of the cleansing kriyas and katichakrasana. So, if you have any intestinal discomfort, you should consult a doctor and seek treatment accordingly.
Frozen shoulder results in pain and stiffness in the shoulder joint affecting its range of movement. A study by Tegta and Thankur 2022 found that pranayama and asanas such as katichakrasana can increase blood supply to the joint and surrounding muscles and restore joint movement.6 However, more research is required to understand how katichakrasana benefits frozen shoulder. So, if facing this issue, you should consult a doctor and seek treatment accordingly.
Constipation is a digestive issue that leads to difficulty in the passage of bowel movements causing discomfort, acidity, headache, and loss of appetite. A study by Thapliyal and Pooja in 2022 showed that yoga asanas such as katichakrasana can effectively manage constipation and related symptoms.7 However, more research is required to understand the standing spinal twist yoga benefits, so you must consult a doctor if you have constipation.
Yoga may help develop the mind and body, but it is not an alternative to modern medicine or ayurveda. You must not rely on or depend on yoga to treat any condition or disease. Instead, please consult or visit a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a yoga teacher to avoid any injuries or damage.
The risks associated with katichakrasana yoga are as follows:
With the guidance of a qualified yoga teacher/yoga expert, we can assess the risk factors and continue to practice katichakrasana with precautions.
Also Read: Yoga for Constipation: Effective Poses for Digestive Relief
The asana katichakrasana is also known as the spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. Katichakrasana may improve muscle strength and flexibility of the shoulder, abdomen, and spinal muscles. It may benefit patients with type 2 diabetes, constipation, frozen shoulders, and intestinal discomforts. People with a hernia, recent abdomen surgery, slipped disc, and spinal issues should not perform the katichakrasana pose. Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort. However, pregnant mothers, people with heart conditions, and spondylitis must be cautious and consult a doctor before doing katichakrasana. It will help if you do this pose under the guidance of a professional yoga trainer.
Standing spinal twist yoga may reduce blood sugar, relieve constipation, reduces pregnancy anxiety, and manage frozen shoulders and intestinal discomforts. However, you must consult your doctor for symptoms of such diseases instead of self-medicating.
In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation.2
You can do triyak bhujangasana or udarakarshanasana after katichakrasana. You can also perform Shavasana and end the yoga session.
Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort.4 However, pregnant mothers must be cautious and consult a doctor before doing katichakrasana.
People with a hernia, recent abdomen surgery, slipped disc, and spinal issues should not perform the katichakrasana pose.
Disclaimer: The information or info mentioned on this site is for educational intentions only and is not intended to be an alternative or replacement for medical treatment by a healthcare expert. Because of different individual needs, the reader must consult or visit their doctor to identify the appropriateness of the data for the reader’s situation.
References:
Yoga is not only about physical health, but it also focuses on spiritual health. It says that our body has seven main chakras. They are spinning wheels of energy running along the spine. These chakras are connected to the person’s physical, mental, and emotional well-being.1 Each chakra correlates with different physical abilities, expressions, types of health, and psychological states of the mind. Therefore, balancing these chakras is important. It can be achieved through yoga postures as they can positively influence our body, mind, and emotions.1 Certain powerful yoga poses can stimulate these chakras, and one such pose is dwikonasana or dual angle pose. Let us look at the steps to do dwikonasana and its incredible health benefits.
In English, ‘DWI’ means dual, ‘Kona’ means angle, and ‘asana’ means pose, so dwikonasana is a dual-angle or two-angle pose. It is also known as the two-triangle pose. Dwikonasana is a standing pose that opens the chest by loosening the chest muscles and nerves. It also stretches the muscles of the shoulders, back, hips, and arms. It improves the flexibility of the shoulder joints and back muscles.2 Dwikonasana awakes Anahata (heart) chakra, the spiritual point for love, compassion, and understanding.2
You can do dwikonasana yoga in the following way:2
Some of the interesting facts about the dwikonasana are:
Among the many benefits, practising dwikonasana might have potential benefits in improving posture and lung capacity. This is because it involves the strengthening of upper back muscles along with the shoulder and chest muscles.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the dwikonasana benefits are as follows:
Rheumatoid arthritis is an inflammatory condition affecting body joints, causing pain, swelling, and bone erosion. A study by Badsha et al. in 2009 in a pilot study of 8 weeks found that incorporating raj yoga asanas such as dwikonasana and others can significantly reduce disease symptoms and improve treatment outcomes.3 However, more studies are required to understand the full extent of dwikonasana benefits. Therefore, yoga should not be used as a substitute for ongoing medications. It is best to consult with a doctor if you have rheumatoid arthritis.
Frozen shoulders are a medical condition with painful and stiff shoulder joints making arm movement difficult. A study by Jain et al. in 2019 found that a set of standing yoga asanas, including dwikonasana, performed by people with frozen joints, can improve muscle flexibility and tone. Further, this may reduce pain and improves the range of movement.4 However, more studies are required to check if dwikonasana can alone benefit frozen joints or not. Further, you must consult your doctor if you have a rigid joint.
Polycystic ovarian syndrome is women’s most common hormonal disorder, causing excess weight gain, facial hair, irregular menstrual cycle, and stress. A study by Ratnakumari et al. in 2018 found that yoga postures like dwikonasana, when combined with naturopathy, can significantly improve reproductive functions and balance hormone levels. It may provide holistic care to PCOS patients. 5 However, more research is required to understand dwikonasana benefits, so you should consult a doctor if you have polycystic ovarian syndrome.
Older people are more prone to fall-related injuries. A study by Keay et al. in 2018 on 50 participants involved in a 3-month yoga program. In this standing pose, such as dwikonasana, breathing exercises, and meditation showed that yoga could prevent fall injuries by improving balance and mobility.6 However, more research is required to understand the dwikonasana benefits. So, you should consult a doctor for body imbalance in older people and seek treatment accordingly.
A study by Dhotre et al. in 2019 showed that yoga practices, including breathing exercises, mudras, and yoga postures such as dwikonasana, provide effective relief in bronchitis symptoms.7 However, more research is required to understand the dwikonasana pose yoga benefits, so you must consult a doctor if you have bronchitis.
Yoga practice may help develop the mind and body, but it is still not an alternative to modern medicine. Therefore, you must not depend on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise or suggest accordingly. Further, it is necessary to perform and learn yoga or asana under the supervision of a trained yoga teacher to avoid any injuries.
I have observed that, during pregnancy, women often feel increased tension between shoulder plates and neck muscles. I would highly recommend practising dwikonasana in such cases. Dwikonasana might help you with reducing tension and stiffness between the shoulder plates and the neck muscles.
Dr. Rajeev Singh, BAMS
The risks associated with the dwikonasana yoga pose are as follows:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess the risk factors and continue to practice dwikonasana with precautions.
In English, ‘DWI’ means dual, ‘Kona’ means angle, and ‘asana’ means pose, so dwikonasana is a dual-angle or two-angle pose. The major benefits of this asana are that it may relieve bronchitis, manage weight, reduce polycystic ovarian syndrome (PCOS), improve body balance, aid in the treatment of frozen shoulders, release anxiety, and strengthen muscles of shoulders, chest, and back, and upper arms. Dwikonasana also stimulates the heart or Anahata chakra, the spiritual point for love, compassion, and understanding. People with shoulder injury or pain, severe back pain, spinal injury, and recent surgeries of the abdomen or shoulder should not perform the dwikonasana. People with heart conditions, spondylitis, and pregnant women must be cautious and consult a doctor when doing dwikonasana. You must do this pose under the guidance of a professional yoga trainer.
Dwikonasana may relieve bronchitis, weight management, reduce polycystic ovarian syndrome (PCOS), improve body balance, aids in the treatment of frozen shoulders, release anxiety, and strengthen the shoulders, chest, and back muscles and upper arms. However, you must consult your doctor for symptoms of such diseases instead of self-medicating.
In English, ‘DWI’ means dual, ‘Kona’ means angle, and ‘asana’ means pose, so dwikonasana is a dual-angle or two-angle pose.
Dwikonasana may stimulate the Anahata or heart chakra of the body.
Dwikonasana helps in achieving hormonal balance in the PCOS condition. It may improve reproductive function, reduce weight, relieve anxiety, and provide holistic health care to women having PCOS.5
People with shoulder injury or pain, severe back pain, spinal injury, and recent surgeries of the abdomen or shoulder should not perform the dwikonasana.
Disclaimer: The information included on this website is for educational purposes only and not an alternate for medical treatment by a healthcare professional. Because of unique individual needs, the reader should meet their physician to determine the appropriateness of the information for the reader’s situation.
1. Cooper NJ. A brief history of the chakras in the human body – research gate [Internet]. 2019 [cited 2022Dec29]. Available from: https://www.researchgate.net/publication/342562977_A_Brief_History_of_the_Chakras_in_Human_Body
2. Swami Satyananda Saraswati. Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust; 1973. Available from: https://ia804508.us.archive.org/31/items/aaa_20210704/aaa.pdf
3. Badsha H, Chhabra V, Leibman C, Mofti A, Kong KO. The benefits of yoga for rheumatoid arthritis: results of a preliminary, structured 8-week program. Rheumatology International. 2009 Jan 31;29(12):1417–21. Available from: https://www.researchgate.net/publication/23965788_The_benefits_of_yoga_for_rheumatoid_arthritis_Results_of_a_preliminary_structured_8-week_program
4. Jain M, Tripathy PR, Manik R, Tripathy S, Behera B, Barman A. Short-term effect of yoga asana – An adjunct therapy to conventional treatment in frozen shoulder. Journal of Ayurveda and Integrative Medicine. 2020 Apr;11(2):101–5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7329720/
5. Ratnakumari Me, Manavalan N, Sathyanath D, Ayda Yr, Reka K. Study to evaluate the changes in polycystic ovarian morphology after naturopathic and yogic interventions. International Journal of Yoga. 2018;11(2):139. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934949/
6. Keay L, Praveen D, Salam A, Rajasekhar KV, Tiedemann A, Thomas V, et al. A mixed methods evaluation of yoga as a fall prevention strategy for older people in India. Pilot and Feasibility Studies [Internet]. 2018 May 1;4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928579/
7. Ananddhotre G. YOGIC VIEW ON BRONCHITIS AND EOSINOPHILIA. International Journal of Advanced Research. 2019 Sep 30;7(9):484–6. Available from:http://www.journalijar.com/uploads/304_IJAR-28791.pdf
Over half of the world’s population is suffering from mental and physical issues. To overcome all these issues, yoga is the best remedy. Yoga can relax and calm your mind and help to enhance body function. Yoga is the mastery of controlling your body and mind. According to Pancha Kosha, balanced yoga therapy can balance mind-body disturbances by using mind-body-breathe techniques that include practising yoga postures along with controlled breathing.1 There are powerful yoga poses that may help to achieve a healthy body and mind. One such pose is the vyaghrasana or tiger pose. Let us look at the steps to do vyaghrasana and its incredible health benefits!
The asana vyaghrasana is known as the tiger pose or tiger asana. In English, ‘vyaghra’ means tiger, and ‘asana’ means pose. The tiger pose is a dynamic yoga posture that warms up the body. In this, the body movements are coordinated with the breath, providing deep relaxation to the mind and body. The Tiger pose yoga improves the spine’s flexibility and strengthens the abdomen, back, legs, hips, and buttock muscles.2
You can do vyaghrasana yoga in the following way:2
Some of the interesting facts about vyaghrasana are:
As per my observations, poor posture has become quite common due to a sedentary lifestyle. These might result in excessive load on the lumbar spine, inadequate muscular endurance, an imbalance of the hip extensor, back injuries and lower extremity instability. In my experience, regular practice of Vyaghrasana may reduce pain while enhancing spine stability and function.
Dr. Siddharth Gupta, MD
Some of the Vyaghrasana benefits are as follows:
Irritable bowel syndrome is a disorder relating to the stomach and the intestine that causes abdominal pain, bloating, and discomfort, leading to headaches, anxiety, and depression. A study by Kavuri et al. in 2015 found that yoga practices that include breathing techniques and asanas, such as vyaghrasana, may reduce irritable bowel disease.1 However, more studies are required to understand the full extent of vyaghrasana’s benefits. Therefore, yoga should not be used as a substitute for ongoing medications. It is best to consult with a doctor if you have irritable bowel syndrome (IBS).
Type 1 diabetes is a genetic condition in which there is the destruction of insulin-producing cells of the pancreas. Insulin is used to control the levels of blood sugar level. A study by Maurya et al. in 2020 showed that performing a yoga regime that includes vyayama, cleansing processes, and regulated breathing helped type 1 diabetes patients. The study showed that yoga postures such as vyaghrasana restore pancreatic cells, improve blood supply to muscles, and enhance insulin secretion that controls blood sugar levels.3 However, more studies are required to check if vyaghrasana can alone benefit type 1 diabetes or not. Therefore, you must consult your doctor if you have diabetes.
Premature ejaculation is a sexual disorder in young males that causes early ejaculation before the person’s wish or after penetration. A study by Mamidil et al. in 2013 showed that performing regular yoga postures such as vyaghrasana may improve ejaculatory control, muscle tone, and blood flow to pelvic and perineal muscles among men.4 However, more research is required to understand how vyaghrasana benefits premature ejaculation. So, if you are facing this issue, you should consult a doctor and seek treatment accordingly.
Depression is a mental health problem affecting millions of people around the world. A study by Kim et al. in 2022 on single mothers with depression found that those who have participated in a total of 8 yoga sessions consisting of asana yoga, including vyaghrasana and meditation once a week for 120 minutes, may lower the depression symptoms.5 It may also reduce anxiety and promote mental calm. However, more research is required to understand tiger pose yoga benefits. You must consult a doctor if you have depression.
In my experience, Vyaghrasana may strengthen the muscles in the back and the core and relieve pregnancy-related back discomfort. However, I strongly recommend that pregnant ladies first consult their doctors and practice this yogasana only under an expert’s supervision.
Dr. Rajeev Singh, BAMS
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 can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
The risks associated with tiger pose yoga are as follows:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess the risk factors and continue to perform vyaghrasana with precautions.
The asana vyaghrasana is also known as the tiger pose. In English, ‘vyaghra’ means tiger, and ‘asana’ means posture. Vyaghrasana may improve muscle strength, spinal flexibility, and postural balance. It may benefit patients with depression, type 1 diabetes, irritable bowel syndrome, weak core muscles, and premature ejaculation. People with a hernia, weak writs, slipped disc, joint pain, spinal injuries, migraine, severe cervical pain, lower back pain, and conditions of thighs, knees, and hips should not do the vyaghrasana pose. Pregnant mothers, people with heart conditions, and spondylitis must be cautious and consult a doctor when doing vyaghrasana. You must do this pose under the guidance of a professional yoga trainer.
Tiger asana yoga may have benefits like decreasing depression, type 1 diabetes, irritable bowel syndrome, and avoiding premature ejaculation. However, you must consult your doctor if you have symptoms of any such diseases instead of self-medicating.
In English, the word ‘vyaghra’ means tiger, and ‘asana’ means pose, so vyaghrasana is also called tiger pose.
Vyaghrasana may stimulate the sacral chakra of the body.2
The vyaghrasana variations are Athena vyaghrasana-Raised tiger position; Vyaghrasana, foot touching head; Vyaghrasana, foot resting on the head and Eka hasta vyaghrasana (Handed tiger position).
People with a hernia, weak wrist, slipped disc, joint pain, spinal injuries, migraine, severe lower back pain, cervical pain, conditions of hips, thighs, and knees, and those who recently had surgeries on the back, neck, chest, abdomen, or legs should not perform vyaghrasana pose.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
1. Kavuri V, Raghuram N, Malamud A, Selvan SR. Irritable Bowel Syndrome: Yoga as Remedial Therapy. Evidence-Based Complementary and Alternative Medicine. 2015;2015:1–10. Available From: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4438173/
2.Swami Satyananda Saraswati. Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust; 1973.Available from: https://ia804508.us.archive.org/31/items/aaa_20210704/aaa.pdf
3. Maurya S, Kumar DIR, Singh DA, Nagaratna DR. Development and Validation of a Yoga Module for Adolescents with Type 1 Diabetes. Global Journal of Medical Research [Internet]. 2020 Aug 15 [cited 2022 Dec 27];20(F9):47–55. Available from: https://medicalresearchjournal.org/index.php/GJMR/article/view/2237/6-Development-and-Validation_JATS_NLM_xml
4. Mamidi P, Gupta K. Efficacy of certain yogic and naturopathic procedures in premature ejaculation: A pilot study. International Journal of Yoga. 2013;6(2):118. Available From: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734637/
5. Kim S-J, Lee Y-H. Effectiveness of yoga training programs to reduce depression and improve the resilience of single mothers. Journal of Exercise Rehabilitation. 2022 Apr 26;18(2):104–9. Available From: https://www.e-jer.org/journal/view.php?number=2013600930
Modern technology has made our life sedentary. Most of us are glued to laptops, smartphones and other gadgets, which is putting us at risk of developing obesity, high blood pressure, high cholesterol, type II diabetes and heart diseases.1
Nowadays, the most common problem faced by men and women of all ages is neck pain and backache because of long hours of incorrect sitting posture, especially in front of the screen. It can further affect the spine’s alignment or stiffness in the surrounding muscles.
The issues can be resolved by adding a certain amount of physical activity to your lifestyle. The easiest way is to try practising hatha yoga. It includes easy physical postures combined with breathing exercises that improve strength, flexibility, and overall body health.2 Hatha yoga has many poses, and one such effective pose is tiryaka tadasana or palm tree yoga. Let us look at how tiryaka tadasana can help us achieve a healthier body!
The asana tiryaka tadasana is known as the swaying palm tree pose because of its posture. In English, the word ‘tiryaka’ means oblique, ‘tada’ means palm or mountain and ‘asana’ means pose, so it may also be called as an oblique mountain pose or palm tree pose. It is also known as parsva urdhva hastasana or upward salute side bend pose. The palm tree asana is a variant of the tadasana pose in which the body is bent on the sides. It is an excellent stretching pose that adds flexibility in the shoulder, spine and waist region.3
From what I have observed so far, Triyaka Tadasana is like a special version of Tadasana that might do something really cool for your waist. It may give it a nice massage, loosens up those muscles, and give them a good workout. Plus, it might help your body balance out the right and left groups of muscles that help you stand up straight. So, it’s like a double charm for your waist and posture!
Dr. Siddharth Gupta, MD
You can do tiryaka tadasana in the following manner:3
Based on my experience, I have observed that Triyaka Tadasana might be a superhero pose for your abs. It may help tone and strengthen those rectus muscles, giving you a nice and firm core. But that’s not all. It also might work wonders for your spine by clearing any congestion and restoring its energy.
Dr. Rajeev Singh, BAMS
Some of the interesting facts about tiryaka tadasana are:
Some of the tiryaka tadasana benefits are as follows:
Body balance is important to stay stable in an upright position or while doing other movements. A study by Prado et al. in 2014 showed that when men aged 25-55 years, when engaged in 60-minute hatha yoga sessions three times a week for five months, improved their body posture and balance control. The study also showed that it might improve motor coordination and specific movement. Tiryaka tadasana, when performed with other hatha yoga asanas, may benefit the body’s postural balance control and may manage vestibular diseases.2 However, more studies are required to check the effect of tiryaka tadasana; therefore, you should consult a doctor if you have postural issues.
Flexibility is the ability of the body to be able to move one or more joints of the body within their optimal range. A study by Grabara et al. in 2015 showed that the practice of hatha yoga for 90 minutes a week for 20 weeks had increased the mobility of spinal joints and flexibility of the hamstring muscles in women 50-79 years of age. Tiryaka tadasana being a part of hatha yoga asana, may improve spine flexibility.4 However, more studies are required to check if tiryaka tadasana can alone benefit spinal flexibility. Therefore, you must consult a doctor if you experience reduced spinal flexibility.
The most common reason for back pain is muscle tension. A study by Crow et al. in 2015 showed that when you do yoga, your body muscles loosen up, muscle tension and pain reduces. The study shows that hatha yoga may be enough for back pain related to poor posture and stress. It may also improve body awareness, pain acceptance and coping mechanisms.5 However, more research is required to understand tiryaka tadasana’s benefits, so you should consult a doctor if you experience back pain because of other medical conditions.
Tiryaka tadasana is a part of shankhprakshalana kriya, which the yoga practitioner uses to cleanse the intestine. A study by Mashyal et al. in 2014 showed that the shankhprakshalana kriya involves deep stimulation of basic reflexes that result in the cleaning of the intestine. It is then followed by a deep relaxation that results in better intestinal health and may regulate bowel movements.6 However, more research is required to understand the exact benefit of the cleansing kriyas and tiryaka tadasana. So, if you have any intestinal discomfort, you should consult a doctor and seek treatment accordingly.
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 can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
You must avoid this pose if you have the following conditions:
Pregnant women shall be careful while performing tiryaka tadasana and must practice under the supervision of a qualified yoga expert.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice tiryaka tadasana with precautions.
The asana tiryaka tadasana is also known as the swaying palm tree pose. In English, ‘tiryaka’ means oblique, ‘tada’ means palm or mountain and ‘asana’ means posture. The palm tree asana may stimulate the mooladhara (root chakra) and manipura (solar plexus) of the body. Tiryaka tadasana may improve muscle strength, spinal flexibility and postural balance. It may be beneficial for patients who have back pain, intestinal problems, high blood pressure, obesity and postural disorders. People with a hernia, slipped disc, sciatica, spinal injuries and severe cervical and back pain should not do the palm tree pose. Pregnant women must be cautious when doing tiryaka tadasana. It would be best if you did this pose under the guidance of a professional yoga trainer.
Tiryaka tadasana may be beneficial for patients who have back pain, intestinal problems, high blood pressure, irregular bowel movement, obesity and postural disorders. However, you must consult your doctor if you have symptoms of any such diseases instead of self-medicating.
Tiryaka tadasana is a part of shankhprakshalana kriya that cleanses the intestine and regulate bowel movement. However, you must consult your doctor if you have any symptoms of intestinal disorder.6
Tiryaka tadasana may stimulate the mooladhara (root chakra) and manipura (solar plexus) of the body.3
Tiryaka tadasana is also known as swaying palm tree pose, palm tree yoga, oblique mountain pose and parsva urdhva hastasana or upward salute side-bend pose.
People with a hernia, slipped disc, sciatica, spinal injuries, severe cervical pain, or severe headache, and those who recently had surgeries on the back, neck, chest, abdomen or legs should not perform tiryaka tadasana pose.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
1. Lack of Physical Activity [Internet]. Center for Disease Control and Prevention. 2019. Available from: https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm
2. Kasse C, Prado E, Raso V, Scharlach R. Hatha yoga on body balance. International Journal of Yoga. 2014;7(2):133. Availble from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097898/
3. Swami Satyananda Saraswati. Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust; 1973. Available from: https://ia804508.us.archive.org/31/items/aaa_20210704/aaa.pdf
4. Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. Journal of Physical Therapy Science [Internet]. 2015;27(2):361–5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/
5. Crow E, Jeannot E, Trewhela A. Effectiveness of Iyengar yoga in treating spinal (back and neck) pain: A systematic review. International Journal of Yoga. 2015;8(1):3. Available From: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278133/
6. Mashyal P, Raghuram N, Bhargav H. Safety and usefulness of Laghu shankha prakshalana in patients with essential hypertension: A self controlled clinical study. Journal of Ayurveda and Integrative Medicine [Internet]. 2014 [cited 2022 Dec 23]; 5(4):227. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296435/
7. Yang K, James KA. Yoga, as a transitional platform to more active lifestyle: a 6-month pilot study in the USA. Health Promotion International. 2014 Dec 18;31(2):423–9. Available from: https://academic.oup.com/heapro/article/31/2/423/1750098
Yoga has emerged as a foundation and a building block for improving physical and mental well-being. This ancient practice originated years ago in India and is composed of physical, mental and spiritual disciplines. The components of yoga include pranayamas, breathing techniques and asanas or body postures. There are nearly 19 different yoga types and 66 asanas or postures; one such asana is Utthita trikonasana. Anchoring your daily yoga practice with utthita trikonasana will help you reap the benefits of yoga. Here’s what you need to know about utthita trikonasana.1
Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates three angles. Tadasana is the preparatory pose for utthita trikonasana. Any standing pose asana can be performed as a follow-up pose for utthita trikonasana.2
Utthita trikonasana must be done properly for maximum health benefits. One may perform Utthita trikonasana in the following manner: 2
Some benefits of this pose are as follows:
Literature reviews support that yogasanas like Utthita trikonasana can help increase spinal flexibility. Malgorzata et al. conducted a study in 2015 to assess the effect of yoga interventions like utthita trikonasana on general health. Twenty weeks of the regular practice of utthita trikonasana showed an improvement in spinal muscle flexibility and mobility regardless of age. Thus, the practice of asanas like utthita trikonasana may help improve spinal flexibility; however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment of any issue related to the spine. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.3
Rheumatoid arthritis is a chronic disease affecting the joints of hands and feet and is characterized by joint pain, inflammation, and tenderness. Subhadra et al. conducted a study in 2013 to assess the health benefits of a six-week practice of yogasanas like utthita trikonasana. The findings of this study showed that utthita trikonasana helped reduce pain, provided symptomatic relief and improved the quality of life in subjects with rheumatoid arthritis. Thus, the practice of asanas like utthita trikonasana may positively impact rheumatoid arthritis, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper management of rheumatoid arthritis. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4
Literature supports the practice of yoga asanas may help manage depression by promoting mental calmness. Yong et al. conducted a study in 2022 to assess the effect of yogasanas like utthita trikonasana on depression in single mothers. The practice of utthita trikonasana helped in reducing depression-related symptoms by increasing self-awareness and positive emotions. Additionally, this asana may help reduce stress and anxiety. Thus, yogasanas like utthita trikonasana might positively impact depression. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of depression. Additionally, one should practice this asana under the guidance of a qualified trainer.2, 5
Neurodegenerative diseases are characterized by progressive loss of neurons. Literature studies have shown that the practice of certain asanas may help manage neurodegenerative diseases. Charlene et al. presented a case study in 2011 of a patient with a rare type of neurodegenerative disease called AML (adreno-myeloneuropathy) characterized by paralysis, weakness and stiffness in lower limbs. The efficacy of a 10-month yoga intervention, including pranayamas and different asanas like utthita trikonasana was studied in the patient. Results supported yogic postures like utthita trikonasana, and other pranayamas helped improve the patient’s balance, walking and intellectual intuition. However, the results of this case study should not be generalized to other individuals or disease conditions, as more research is needed in this area. You should consult a doctor for proper treatment and not rely on this asana alone. Additionally, it is advised that a practitioner performs this asana under the guidance of a qualified trainer.6
Literature studies support that the practice of certain yogasanas, like utthita trikonasana, may positively impact menstrual health. Garima et al. conducted a review in 2022 to assess the effect of yogasanas like utthita trikonasana on menstruation. The findings of this review supported the fact that the practice of Utthita trikonasana may help relieve excessive bleeding, bloating and abdominal cramps during menstruation. Thus, yogasanas like utthita trikonasana might positively impact menstrual health. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of any menstrual abnormalities. Additionally, one should practice this asana under the guidance of a qualified trainer performs this asana under the guidance of a qualified trainer.7
Metabolic syndrome is characterized by elevated blood pressure, blood glucose, obesity and abnormal lipid profile. Siu et al. conducted a study in 2015; the results of this study stated that yogasanas like utthita trikonasana helped reduce blood pressure and blood glucose and correct abnormal lipid profile. This indicates that utthita trikonasana may positively impact metabolic syndrome. However, it is advised to consult a doctor for proper treatment of metabolic syndrome and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.8
Note- The above-mentioned benefits of utthita trikonasana are not proven in any human study yet, and are fully based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Studies have revealed that in a comparison done before and after the yoga pose Utthita trikonasana, there was a considerable reduction in the desire to smoke. I strongly recommend the regular practice of Utthita trikonasana with precautions to avoid any adverse effects and enjoy the maximum benefits out of it.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Utthita trikonasana should be performed with caution in 2
The safety of this asana in elderly, children and pregnant women is not well established. So, it is advised to take caution and always perform it under the guidance of a qualified trainer.
Utthita trikonasana is contraindicated in the following cases: 2
Due to its promise of potential advantages and minimal hazards for the mother and foetus, prenatal yoga and mindfulness have become more popular in recent years. Yoga and mindfulness practices including Utthita trikonasana have numerous advantages throughout the gestational process, staving off and relieving the common discomforts of pregnancy and childbirth preparation, and inducing calmness and overall emotional wellbeing.
Dr. Rajeev Singh, BAMS
Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three, and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates tri (three) angles. Tadasana is the preparatory pose for utthita trikonasana. Any standing pose asana can be performed as a follow-up pose for utthita trikonasana. The practice of this asana may positively impact rheumatoid arthritis, anxiety, stress, depression, menstruation, metabolic syndrome and neurodegenerative diseases like AML. Additionally, this asana may help improve digestion, body posture, back pain and reduce fatigue, etc.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three, and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates tri (three) angles.2
Tadasana is the preparatory pose for utthita trikonasana.2
First, stand in Tadasana. In this pose, your body is in a straight, aligned position. Next, exhale slightly, jump and place your legs a few feet apart, so the left leg is at an angle of 90° to the right leg. Now, raise both arms parallel to the floor sideways (in a straight line with the shoulders) with your palms facing down. Next, bending from the hip joint, stretch your right arm and place it near the right leg. Now, stretch your left arm and try to gaze at it. This is the final position which is to be maintained for 5-10 breaths. Return to the initial position and relax. Repeat this posture by alternating the position of the legs.2
The practice of this asana may positively impact rheumatoid arthritis, depression, stress, anxiety, menstruation, metabolic syndrome and neurodegenerative diseases like AML. Performing this asana may improve digestion, fatigue, body posture and help reduce back pain.3-8
The practice of utthita trikonasana is contraindicated in people with high or low blood pressure, any injuries or recent surgeries.
