Yoga, rooted in Indian origin, has gained the limelight over the few years for its numerous health benefits. This 5000-year-old discipline was developed to unite mind and body. There are different forms of yoga but the purpose remains the same. Some yoga styles may be vigorous and intense, while others may be relaxing and meditative. Whatever type, yoga is always a great option for strengthening and stretching the body, focusing the mind and relaxing the spirit. Yoga focuses on asanas (poses) and pranayamas (breathing); one such asana is kandharasana. Here’s what you need to know about kandharasana.1
Kandharasana, or shoulder pose yoga, is a yoga posture lifting the spine. The name is rooted in Sanskrit words ‘kandha’, meaning shoulder and ‘asana’, meaning ‘pose or posture’. Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana. In chakrasana, the back is arched, the head is lifted from the ground, and the whole body weight is supported on both the hands and legs. Whereas in kandharasana, the head rests on the ground, the chest and buttocks are raised, and the body weight is supported on the shoulders.2, 3
Kandharasana must be done properly for maximum health benefits. One may perform Kandharasana in the following manner: 3
When you perform Kandharasana, your back muscles arch upwards that might promote healing. By stretching yourself to your body’s limits, this asana might help in decreasing vertebral disc problems and back pain.
Dr. Rajeev Singh, BAMS
Some benefits of this pose are as follows:
Cardiac health, or the health of the heart and blood vessels, is central to overall health. It plays an important role in pumping oxygen and nutrient-rich blood to different body parts. Poor cardiac health can be a risk factor for developing cardiac diseases. . A study conducted by Divya et al. in 2016 stated that the practice of Kandharasana may help reduce heart rate and blood pressure. Additionally, practising it may help improve the heart’s ability to function during mild-moderate intensities. Therefore, Yogasanas like Kandharasana may positively impact cardiac health. However, Kandharasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment of any cardiac disorders. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.4
Obesity is the accumulation of body fat; if not controlled, it may become a risk factor for many diseases. Divya et al. conducted a study in 2016 to assess the health benefits of yoga interventions like kandharasana on obesity. The findings of this study showed that 41 days of practice with Kandharasana significantly reduced body weight and body mass index (BMI). Thus, the practice of asanas like Kandharasana may positively impact obesity, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult a doctor for the proper management of obesity. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4
Menstruation or periods is natural vaginal bleeding that occurs as a part of a woman’s monthly cycle when no pregnancy occurs. Garima et al. conducted a review in 2022 to assess the effect of yogasanas like kandharasana on menstruation. The summary estimates of this review supported that the practice of kandharasana may help normalize menstruation. Thus, yogasanas like kandharasana might positively impact menstrual health. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of any menstrual abnormalities. Additionally, one should practice this asana under the guidance of a qualified trainer.5
Lungs, a pair of air-filled organs located on either side of the chest, are responsible for supplying the body with oxygen and removing carbon dioxide. Along with other respiratory system organs (nose, mouth, airways, windpipe, etc.), the lungs help us breathe. Divya et al. conducted a study in 2016 to assess the effect of yoga interventions on the respiration system. Forty-one days of practising yogasanas like kandharasana increased the amount of oxygen in the body, thus improving breathing. Thus, the practice of kandharasana may positively impact the respiratory system, but the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment of any respiratory issues and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.4
Hyperlipidemia is the elevation in lipid components like triglycerides, total cholesterol and reduced levels of high-density lipoprotein. A study by Divya et al. in 2015 stated that the practice of yogasanas like kandharasana resulted in a significant decrease in total cholesterol, triglycerides, and bad cholesterol. Additionally, kandharasana improved the level of good cholesterol in the body. This indicates that yogasanas like kandharasana may have a positive impact on hyperlipidemia. However, it is advised to consult a doctor to manage hyperlipidemia and not rely on this asana alone. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4
The thyroid gland helps regulate different body functions like metabolism, growth and development by releasing thyroid hormones in the blood. Iodine is an important element required for the synthesis of thyroid hormone. Iodine deficiency can result in a decreased synthesis of thyroid hormone; this condition is called hypothyroidism. A review done by Mohan et al. in 2022 stated that yogasanas like kandharasana might help manage hypothyroidism. Kandharasana activates the throat chakra (vishuddha chakra), which may improve the functioning of the thyroid gland and increase iodine availability in the body. This indicates that kandharasana may positively impact hypothyroidism. However, further studies need to be done to support these claims. Therefore, it is advised to consult a doctor for proper treatment of hypothyroidism and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.6
I would highly recommend that you should perform Kandharasana either before or after any forward-bend position. Kandharasana usually acts as a preparatory pose for chakrasana. To avail maximum benefits, you can do three rounds of kandharasana or more according to your level of physical fitness.
Dr. Siddharth Gupta, MD
Note- The above-mentioned benefits of kandharasana are not proven in any human study yet, and are based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Conditions, where kandharasana should be performed with caution are:
Conditions, where kandharasana is contraindicated include: 3
Kandharasana, or shoulder pose yoga, is a posture lifting the spine. The name is rooted in Sanskrit words ‘kandha,’ meaning shoulder, and ‘asana,’ meaning ‘pose or posture.’ Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana The practice of this asana may help improve lipid profile, menstrual cycle, breathing, manage obesity and improve cardiac health. Additionally, this asana may help improve digestion, strengthen shoulders, improve postural stability and may provide relief from back pain, stress and anxiety.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Kandharasana, or shoulder pose yoga, is a posture lifting the spine. The name is rooted in Sanskrit words ‘kandha,’ meaning shoulder, and ‘asana,’ meaning ‘pose or posture.’ Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana. In chakrasana, the back is arched, the head is lifted from the ground, and the whole body weight is supported on both the hands and legs. Whereas in kandharasana, the head rests on the ground, the chest and buttocks are raised, and the body weight is supported on the shoulders.1
Chakrasana is the preparatory pose for kandharasana.2
First, lie flat on your back on a mat. Next, take a deep breath and bend your knees, and place your feet flat on the mat with your heels touching your buttocks. Ensure your feet and knees are hip-width apart. Now, try to touch the ankles with your hands. This is the starting position. Next, slightly raise your buttocks and try to arch the back upward. Slowly lift your chest as high as possible, and avoid straining and moving the feet or shoulders. In this final position, your body will be supported by the head, neck, shoulders, arms, and feet. Breathe slowly and deeply and hold this pose for as long as possible. Breathe out and return to the initial position, and practice for four-five rounds.3
The practice of this asana may help improve lipid profile, breathing, cardiac health, and menstrual cycle and manage obesity and hypothyroidism. Additionally, this asana may help improve digestion, reduce stress and anxiety, relieve back pain, strengthen shoulders and improve postural alignment.2-6
The practice of Kandharasana is known to activate the third eye chakra (Ajna chakra), crown chakra (Sahasrara chakra), solar plexus (Manipura chakra) and throat chakra (Vishuddha chakra).
This is a question everyone wonders about. Did you know that people who exercise regularly are almost 2.5 times better at taking control of their asthma as compared to those who don’t? This was discovered through a study of 643 adults with asthma published in 2015 in the journal BMJ Open Respiratory Research.
Asthma can make exercising more challenging as one finds it hard to breathe. While many people want to skip physical activities as they think it triggers asthma, they tend to miss out on the key benefits of exercising, including taking better control of their asthma. But before you begin, don’t forget to talk to your doctor about the safe limits of exercise you can engage in.
While not all exercises are suitable for people with asthma, the following are some exercises that will not exacerbate the symptoms and can help decrease the frequency of such attacks:
One of the best exercises for people with asthma is swimming, as it builds up the muscles a person uses for breathing. It also exposes the lungs to a lot of moist and warm air, which makes it less likely to trigger asthma. A comprehensive medical review of eight studies of children and adolescents from 2013 showed that swimming increases lung function and cardiopulmonary fitness without any serious side effects in people with stable asthma.
Walking is a form of exercise that can be easily incorporated into one’s daily routine. A study published in 2006 showed that regular exercise, such as walking, improved symptoms of breathlessness (dyspnea) in subjects with moderate to severe chronic lung disease.
According to an asthma survey conducted in the UK, 69 per cent of people with asthma said that they enjoyed walking as a form of exercise. With so many apps and devices available today, it is easier to keep track of the number of steps completed in a day. It would be beneficial to walk instead of taking a car or public transport and achieve the set goal for the day.
Yoga is said to be another great form of exercise for people with asthma as it practices breathing control. A 12-week study in 2009 showed a significant improvement in asthma symptoms and lung function in subjects who practised breathing exercises twice a day, for 20 minutes each.
Yoga poses such as the Cobra Pose (Bhujangasana) and the Sitting Half Spinal Twist (Ardha Matsyendrasana) expand the chest area and allow for better inhalation. Similarly, breathing practices such as the Alternate Nostril Breathing Technique (Nadi Shodhan Pranayama) are beneficial in reducing mucus congestion.
Racquet sports, such as badminton or table tennis, involve less running around when compared to other forms of exercise. These sports allow one to disburse energy with regular rests between games and also have access to water so that there is no dehydration which can aggravate exercise-induced asthma.
There are steps you can take to exercise safely with severe asthma:
It is important to always have the reliever inhaler by your side when you are exercising with asthma. If you feel the asthma symptoms are being triggered, take a break and take the inhaler and make sure that the symptoms subside before you get back to your exercise regime.
It is vital to acclimate the body to physical exertion before jumping into any kind of physical activity when exercising with asthma. Hence it is advisable to spend 5 to 10 minutes doing light warm-up exercises before starting any workout. One would not want to shock the system of the human body. Always keep in mind to always pace the body throughout the workout to avoid overexertion. Do not forget to have a cool-down session after the exercise.
It is important to take extra measures of precaution when dealing with cold weather. Wrap a scarf loosely around the mouth and nose to warm the air before it enters the airways. If one knows that cold weather triggers asthma, then it is best advised to stay indoors. Try to stick to activities which do not require a person to step outside, like yoga or walking on a treadmill.
It is important to stay away from pollen when a person with a history of asthma is exercising. Always make sure to check the weather report for pollen counts and air quality. If the report is not good, then it is best to opt for indoor activities. Also, stay away from busy roads and areas near factories. Always make sure that you inhale clean air as much as possible.
Also Read: Exercise to Increase Stamina: Science-Backed Strategies to Boost Your Endurance
Regular physical activity can lead to better management of asthma and its symptoms, especially in obese patients. A randomised controlled trial of 55 obese subjects showed significant clinical improvement in asthma control after being assigned to an exercise regime for 3 months.
One should avoid exercising if symptoms of asthma are present. Exercise is good for people with controlled symptoms of asthma. Talk to your doctor and understand the dos and don’ts of exercising if you are diagnosed with asthma. Stop exercising and consult a doctor immediately if you notice breathing difficulty or wheezing.
Brought to you by CIPLA.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga, which originates in ancient India, has many subtypes, divided into asanas (physical postures), pranayamas (controlled breathing), and meditation and deep relaxation techniques.1 As there are many sub-types to choose from; it becomes easy to find one that suits your needs. The Bhagavad Gita defines yoga as a state of equilibrium and tranquillity.2 “Free from illness, and a path to wellness” is the path of yoga. Some people do yoga for the physical benefits, while others find that it helps them to relax and de-stress.
Yoga often sees the practice of asanas, one of which is Urdhva dhanurasana, which is also referred to as Chakrasana in hatha yoga Let us look at some exciting features and benefits of Urdhva dhanurasana.
Urdhva dhanurasana is also known as the wheel pose or upward-facing bow pose. The name “Urdhva dhanurasana” is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning posture or pose. This, in English, translates to an upward-facing bow pose.3
Urdhva dhanurasana in Hatha yoga tradition is known as Chakrasana. In Ashtanga vinyasa, it is referred to as Urdhva dhanurasana. Hatha yoga begins with physical postures followed by meditation, whereas Ashtanga vinyasa first focuses on the self and is followed by physical postures and meditation.4
Urdhva dhanurasana must be done properly for maximum health benefits. The best time to practice Yogasanas is the “Brahmamuhurta”; a Sanskrit word that refers to the time of the day from two hours before and including sunrise. It is always advised to practice any asana on an empty stomach. Avoid performing any asana until three-four hours have lapsed after meals. One may perform Urdhva dhanurasana in the following manner:
Did you know that Urdhva Dhanurasana is also referred to as the back bridge pose? This pose is often known as the back bridge when included in gymnastic or acrobat routines, showcasing the body’s flexibility and strength.
Dr. Siddharth Gupta, MD
The ‘bow’ referred to in Urdhva Dhanurasana (upward-facing bow) belongs to Arjuna, the main protagonist in the Hindu scripture, “Bhagavad Gita”. This sacred text describes a mythical battle in Kurukshetra between the Pandavas and the Kauravas. Arjuna was in a dilemma about whether to raise a war against his own family to gain back a valuable kingdom. Arjuna was a great warrior and archer, and this life-changing battle is known to be the biggest battle of his life. However, Arjuna decided to cast down his weapons as shedding his family’s blood isn’t a potential victory. It is then said that Lord Krishna guided Arjuna to aim with his bow and arrow to stay true to his duty. In Urdhva dhanurasana, drawing back through the arms and legs relates to drawing back the bowstring to load the arrow of purpose or intention, ready to shoot out into the world to serve.
Based on my experience, practising Urdhva Dhanurasana can provide various benefits to our body, particularly for the abdominal area. This asana may help in expanding the chest and increasing the intake of oxygen into the lungs, leading to improved lung function and better oxygenation of the body.
Dr. Rajeev Singh, BAMS
Some benefits of this pose are as follows:
Ageing and a sedentary lifestyle can result in compression of the spine. Yogasanas may help improve flexibility, physical fitness and the functioning of various organs. The practice of Urdhva dhanurasana may help strengthen and lengthen the spine and may improve spinal flexibility. However, there is no study available yet which supports these claims. Therefore, it is recommended to consult a doctor for proper treatment and not rely on this asana alone. Additionally, it is recommended to practice this asana under the guidance of a qualified trainer.5
Yogasanas and meditation are said to help improve anxiety and depression. Ashish et al. presented a literature review in 2021 on the effect of yoga on anxiety and depression. A systematic review showed that the regular practice of Urdhva dhanurasana may help improve symptoms of anxiety and depression. However, there are no studies that support these claims. Therefore, it is recommended to consult a doctor for proper treatment of anxiety and depression and not rely on this asana alone. Additionally, it is advised to perform this asana under the guidance of a qualified trainer.6
Eating disorders are characterized by disturbances in eating behaviour because of excessive concern about one’s body weight. Eating disorders include anorexia nervosa (obsession to maintain a below-normal weight by either exercising too much or starvation), binge eating disorder (wherein the eating pattern is out of control) and bulimia nervosa (life-threatening eating disorder). Nicole et al. conducted a study in 2022 to assess the effect of yoga on women with disordered eating. The yoga intervention included several asanas, one of which was Urdhva dhanurasana. Eight weeks of yoga intervention showed improvements in eating disorder symptoms. Therefore, the practice of Urdhva dhanurasana may provide symptomatic relief from eating disorders. However, studies supporting these claims are limited. Therefore, it is recommended to consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should perform this asana under the guidance of a qualified trainer.7
Lordosis is C-shaped curvature of the lower spinal region (above the buttocks). The shortening of the quadratus lumborum muscle (QL, a muscle which is part of the upper and lower limbs) increases lumbar lordosis and results in permanent stiffness of the lower back. Consistent practice of Urdhva dhanurasana may help extend the lumbar spine. Rathore et al. conducted a literature review in 2017, the summary estimates of the review support the practice of Urdhva dhanurasana for improving lumbar lordosis, but there is no study done yet to support these claims. Therefore, it is recommended to consult a doctor for proper treatment of lumbar lordosis. This asana should not be considered an alternative to modern medicine. Additionally, it is recommended to practice this asana under the guidance of a qualified trainer.8
In my experience, practising Urdhva Dhanurasana may have potential benefits for women in rectifying uterine and menstrual problems. This asana involves stretching and opening the abdomen, which can help improve blood flow to the pelvic region and promote hormonal balance. By regularly engaging in this pose, it may support the health of the uterus and contribute to coping with menstrual irregularities and discomfort.
Dr. Smita Barode, BAMS
Note- The above-mentioned benefits of Urdhva dhanurasana are not proven in any human study yet, and are completely based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Conditions, where Urdhva dhanurasana should be performed with caution are:
Conditions, where Urdhva dhanurasana is contraindicated include:
Urdhva dhanurasana is also known as the wheel pose or upward-facing bow pose. The name “Urdhva dhanurasana” is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning pose. Urdhva dhanurasana is referred to as chakrasana in Hatha yoga, and the former name is used in Ashtanga yoga. Regular practice of Urdhva dhanurasana may help in increasing flexibility of the spine, and managing anxiety, depression and eating disorders. Additionally, this asana may help in stretching the core of the body (shoulders, thighs, hips, arms and abdomen), may help increase vagal tone, lung capacity and, may help in providing symptomatic relief in asthma, and might aid the digestion process.4-9
Urdhva dhanurasana is also known as the upward-facing bow pose. The name “Urdhva dhanurasana” is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning posture or pose. This, in English, translates to upward-facing bow pose.3
One may continue to stay in the wheel pose for about 30-60 seconds or as long as comfortable.3
First, lie flat on your back on a mat. Next, bend and raise your elbows over your head and place your palms under your shoulders. Ensure your fingers are pointing towards your feet. Next, bend and raise your knees bringing the feet nearer until they touch the hips. While resting the crown/top of your head on the floor, raise the trunk. Now, lift the trunk and head so that the back is arched and the weight of the body is now on the palms and soles. Stretch your arms until the elbows are straight. For a better stretch, breathe out and try lifting the heels off the ground. With normal breathing, try to hold this position for about 30-60 seconds, if possible. Breathe out, return to the original position and relax your body.3
Pregnant women, people with low or high blood pressure and people who have back injury or carpal tunnel syndrome should avoid doing this asana.9,10
Chakrasana and Urdhva dhanurasana are both the same yogic postures. In hatha yoga, the wheel pose is referred to as Chakrasana whereas in Ashtanga yoga, it is referred to as Urdhva dhanurasana.4
1. Balasubramaniam M, Telles S, Doraiswamy PM. Yoga on our minds: a systematic review of yoga for neuropsychiatric disorders. Front Psychiatry. 2013 Jan 25;3:117. doi: 10.3389/fpsyt.2012.00117. PMID: 23355825; PMCID: PMC3555015. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555015/
2. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Sep 10] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf
3. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at:
4. Mantra. What is the difference between hatha and ashtanga yoga [Internet]. Mantra Yoga & Meditation School. 2018 [cited 2022Nov14]. Available from: https://mantrayogameditation.org/hatha-vs-ashtanga-yoga/
5. The top 8 health benefits of Urdhva Dhanurasana [Internet]. Rishikul Yogshala. 2019 [cited 2022Nov14]. Available from: www.rishikulyogshala.org/the-top-8-health-benefits-of-urdhva-dhanurasana/
6. The Bele A, Qureshi M, Ghogare A, Singh N, Jethwani D, Gachake A. Impact of exercises, yoga, and meditation on anxiety and depression during COVID 19 lockdown. J Datta Meghe Inst Med Sci Univ 2021;16:219-21. Available at: www.journaldmims.com/article.asp?issn=09743901;year=2021;volume=16;issue=1;spage=219;epage=221;aulast=Bele
7. Dignard, Nicole A., “Embodied and Empowered: Evidence for Ashtanga Yoga as a Novel Intervention for Women with Disordered Eating” (2022). Electronic Theses and Dissertations. 8712.
Available at: https://scholar.uwindsor.ca/etd/8712
8. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical correlation of core muscle activation in different yogic postures. Int J Yoga [serial online] 2017 [cited 2022 Nov 10]; 10:59-66. Available from: https://www.ijoy.org.in/text.asp?2017/10/2/59/205515
9. Chakrasana: Wheel pose: Urdhva Dhanurasana: How to do: Benefits [Internet]. Art of Living (India). [cited 2022Nov14]. Available from: https://www.artofliving.org/in-en/chakrasana-wheel-pose-or-urdhva-dhanurasana
10. Delahunty R. Urdhva Dhanurasana – upward bow or wheel [Internet]. YOGARU. YOGARU; 2022 [cited 2022Nov14]. Available from: https://www.yogaru.ie/pause/urdhva-dhanurasana-upward-bow-or-wheel
11. Urdhva Dhanurasana/ Chakrasana – wheel pose [Internet]. Prana Yoga. 2022 [cited 2022Nov14]. Available from: https://pranayoga.co.in/asana/urdhva-dhanurasana-upward-bow-posture-chakrasana-wheel-posture/
12. Khattab, Kerstin et al. “Iyengar yoga increases cardiac parasympathetic nervous modulation among healthy yoga practitioners.” Evidence-based complementary and alternative medicine: eCAM vol. 4,4 (2007): 511-7. doi:10.1093/ecam/nem087. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176143/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga, an ancient practice, has been around for over 2500 years. It is a physical and mental practice that is a gateway to better health and well-being. There are many subtypes of yoga, each with its specific benefits. Yoga is a great option for you if you want to improve your flexibility, concentration and balance. Yoga, perceived as alternative medicine, is divided into four main branches: Bhakti yoga, Gyana yoga, Karma yoga and Ashtanga yoga. These branches commonly offer a means by which practitioners can enhance the control and development of the mind and body.1
Yoga often sees the practice of asanas, one of which is Ardhakati chakrasana. Let us look at some exciting features and benefits of Ardhakati chakrasana yoga.
Ardhakati chakrasana, is a lateral bend yoga posture in the standing position. As, it involves a lateral bend; this asana is also called “the lateral arc position”. The name “Ardhakati chakrasana” is derived from Sanskrit words, “Ardha” meaning half, “kati” meaning waist, and “chakra” meaning wheel.2
Ardhakati chakrasana must be done properly for maximum health benefits. One may perform Ardhakati chakrasana in the following manner:
While practising Ardhakati chakrasana, your upper body gets stretched enough in a lateral bending pose that can help provide flexibility to the spine. It also relaxes the spine and reduces fatigue.
Dr. Siddharth Gupta, MD
Some benefits of this pose are as follows:
Dysfunctional uterine bleeding is a common gynecological disorder observed in women of reproductive age. Mohanty et al. conducted a study in 2018 to assess the effects of yoga intervention on dysfunctional uterine bleeding. The study results showed that yogic postures like ardhakati chakrasana have a positive impact on the outcome of dysfunctional uterine bleeding. Thus, the practice of yoga asanas like Ardhakati chakrasana may help in managing dysfunctional uterine bleeding. However, more research is needed to validate these claims. Therefore, it is recommended to consult a doctor in case if you have any menstrual irregularity and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.4
Dyslipidemia is characterized by an increase in triglyceride concentration, increased LDL (low-density lipoprotein) or bad cholesterol and a decrease in good cholesterol or HDL (high-density lipoprotein). Shantakumari et al. conducted a study in 2013 to assess the effects of yoga intervention on lipid profile of patients with diabetes. The yoga intervention included several asanas, one of which was Ardhakati chakrasana. Three months of yoga intervention showed a declining trend in triglycerides and total cholesterol, and a significant improvement in HDL or good cholesterol. Therefore, yoga asanas like Ardhakati chakrasana may help improve the lipid profile. However, this asana should not be considered an alternative to modern medicine. Kindly, consult your doctor if you have an abnormal lipid profile. Additionally, one should perform this asana under a qualified trainer.5
The practice of Yogasanas may help strengthen the chest muscles and may help in improving respiration. Sushmita et al. in 2022 conducted an intensive literature search on the impact of yoga on the respiratory system. A search showed that Ardhakati chakrasana affects the muscles of the lateral wall of the chest, waist and abdomen, causing these muscles to stretch and relax. The practice of this asana may result in an improvement in breathing capacity. However, studies supporting these claims are limited. Therefore, one should not rely on Ardhakati chakrasana alone for the treatment of any respiratory abnormality. Kindly, consult a doctor for proper treatment. Additionally, it is advised to perform this asana under a qualified trainer.6
Obesity is a potential risk factor for many diseases like coronary heart disease and diabetes. Nagalpur et al. conducted a study in 2012 to assess the effect of yoga intervention on obesity. The yoga intervention included several asanas and pranayamas. A short-term yoga practice with asanas like Ardhakati chakrasana helped in weight reduction and also caused a reduced tendency of fat accumulation. Thus, yoga asanas like Ardhakati chakrasana and pranayamas may help in reducing weight; but should not be considered as an alternative to modern medicine. Kindly, consult your doctor for proper treatment of obesity. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.7
Syncope or fainting is a sudden loss of consciousness. Vasovagal syncope (VVS) is a form of reflex syncope (fainting due to a sudden drop in blood pressure or heart rate), and if frequent, it can be associated with reduced quality of life (QoL). Jayprakash et al. conducted a study in 2021 to assess the effect of yoga intervention on VVS. The yoga intervention included several asanas including Ardhakati chakrasana. Results showed that the practice of Yogasanas like Ardhakati chakrasana helped in reducing the symptom burden of VVS and improved the QoL. Thus, the regular practice of Ardhakati chakrasana may help in managing syncope. However, you must consult your doctor in case of any abnormality, and should not rely on Ardhakati chakrasana alone. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.8
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
As Ardhakati chakrasana helps in stretching the spine, relaxes it, and helps in toning various muscle groups of the abdomen, waistline, and hips, enhances liver functions, etc., it is not recommended when you have issues with hips, spine, shoulders or knees.
Dr. Rajeev Singh, BAMS
Conditions, where Ardhakati chakrasana should be done cautiously, are:
Conditions, in which Ardhakati chakrasana is contraindicated, include:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions.
Ardhakati chakrasana is a lateral bend yoga posture in the standing state. As it involves a lateral bend; this asana is also called as “the lateral arc position”. The name “Ardhakati chakrasana” is derived from Sanskrit words, “Ardha” meaning half, “kati” meaning waist, and “chakra” meaning wheel. It helps in activating and balancing the Manipura chakra i.e., the navel chakra. Practising Ardhakati chakrasana may help in providing relief in frequent episodes of fainting, dyslipidemia in diabetes, obesity and dysfunctional uterine bleeding and has a possible positive impact on the respiratory system by increasing the respiratory capacity. Additionally, the practice of this asana may help in increasing height in children, improving blood circulation to the spinal cord, correcting defects of the vertebral column and may help stimulate the liver, lungs and kidneys and help eliminate their toxins.
Ardhakati chakrasana is a lateral bend yoga posture in the standing position. As it involves a lateral bend; this asana is also called as “the lateral arc position”. The name “Ardhakati chakrasana” is derived from the Sanskrit words, “Ardha” meaning half, “kati” meaning waist and “chakra” meaning wheel.2
Practising Ardhakati chakrasana may help in improving recurrent episodes of vasovagal syncope, dyslipidemia, obesity and dysfunctional uterine bleeding and has a possible positive impact on the respiratory system by increasing the respiratory capacity. Additionally, the practice of this asana may help in increasing height in children, improving blood circulation to the spinal cord, correcting defects of the vertebral column and may help stimulate the liver, lungs and kidneys and help eliminate their toxins.4-8
Firstly, stand straight with your toes joined together, heels should be slightly apart. Relax both shoulders, and place palms on side of the respective thighs. Next, take a deep breath and raise your right hand sidewise to the shoulder level, continue raising your right arm until it touches the right ear. Exhale, and with a deep inhalation stretch the right side of your body as you bend towards the left. Hold this position for about 30-60 seconds. Now, again take a deep breath and slowly come back to the initial position and repeat the same with the other side (left).3
It is advised to hold the Ardhakati chakrasana position for 30-60 seconds.3
Ardhakati Chakrasana helps in activating and balancing the Manipura chakra (navel chakra).
1. Javnbakht et al. Effects of yoga on depression and anxiety of women. Complementary Therapies in Clinical Practice, Volume 15, Issue 2,2009. Pages 102-104, ISSN 1744-3881. Available at:
https://pubmed.ncbi.nlm.nih.gov/19341989/
2. Dr. Sohail Ebady. Ardhakati chakrasana-The lateral arc position. Yoga teacher training.2014
Available at: https://www.yoga-teacher-training.org/2014/02/19/ardha-kati-chakrasana-the-lateral-arc-position/
3. Naorem Arjun Singh, Yoga The Way Of Life ([n.p.]: Blue Rose publishers, 2019), p. 219-220.
4. Mohanty et al. Yoga as a Therapeutic Intervention in the Management of Dysfunctional Uterine Bleeding: A Controlled Pilot Study. J Midlife Health. 2018 Jan-Mar;9(1):8-13. doi: 10.4103/jmh.JMH_76_17. PMID: 29628722; PMCID: PMC5879852. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5879852/
5. Shantakumari N, Sequeira S, El deeb R. Effects of a yoga intervention on lipid profiles of diabetes patients with dyslipidemia. Indian Heart J. 2013 Mar-Apr;65(2):127-31. doi: 10.1016/j.ihj.2013.02.010. Epub 2013 Feb 28. PMID: 23647889; PMCID: PMC3861018. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3861018/
6. Susmitha P M & Sowmya M N: Impact Of Yoga On Respiratory System. INTERNATIONAL AYURVEDIC MEDICAL JOURNAL.2011. Available at:
http://www.iamj.in/posts/2022/images/upload/221_227.pdf
7. Hiremath SS, Nagalapur P Dr; From 5th World Ayurveda Congress 2012 Bhopal, Madhya Pradesh, India. 7-10 Dec 2012. PA01.21. Effect of short term yoga practice on weight and blood pressure – An observational study. Anc Sci Life. 2012 Dec;32(Suppl 1): S71. PMCID: PMC3800952. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3800952/
8. Jayaprakash Shenthar, Ritesh Singh Gangwar, Bharatraj Banavalikar, David G Benditt, Dhanunjaya Lakkireddy, Deepak Padmanabhan, A randomized study of yoga therapy for the prevention of recurrent reflex vasovagal syncope, EP Europace, Volume 23, Issue 9, September 2021, Pages 1479–1486, Available at: https://academic.oup.com/europace/article/23/9/1479/6219608
9. Ardhakati Chakrasana [Internet]. Progressive Yoga. 2021 [cited 2022Nov14]. Available from: https://www.progressiveyoga.in/ardhakati-chakrasana-posture/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Isn’t it thought-provoking that yoga does not change how we see things; it transforms the person who sees? Yoga relies on your own body to strengthen it, and it uses the body to heal the body. This is what makes yoga different from other exercises. Other exercises primarily focus on external equipment and induce stress on the body. The most significant aim of yoga is to create a deep sense of unity with all living forms and compassion within.1 Like other therapies, yoga alone is not the solution to any health issue, but in conjunction with different treatment approaches, yoga has the potential to offer greater well-being.
Yoga often sees the practice of asanas, one of which is Rajakapotasana or the pigeon pose. Let us look at some exciting features and benefits of Rajakapotasana.
Rajakapotasana is believed to increase the range of motion in the hips. Additionally, it might make the muscles that support the lower back and hips stronger. By allowing the muscles and tendons that surround the spine to stretch, the pigeon stance may also aid with lower back discomfort. Extending the piriformis muscle may also aid with the relief of sciatica.
Dr. Siddharth Gupta, MD
Rajakapotasana, or the pigeon pose, is one of the seated back-bending asanas (posture). It is also known as Eka pada Rajakapotasana. The term “Rajakapotasana” is derived from the Sanskrit words “Raja”, meaning king, “kapota”, meaning pigeon and “asana”, meaning seat or posture. In this pose, the chest is pushed forward like a strutting pigeon, hence the name. This asana is the second level of Kapotasana and is also known as Ek pada Rajakapotasana (one-legged king pigeon pose). In the 20th century, Krishnamacharya’s pupils described this pose for the first time.2
Despite the many advantages of the Rajakapotasana stance, there are a few faults you should steer clear of in order to maximise your gains and lower your chance of injury. Rajakapotasana opens up the hips deeply. If you don’t warm up beforehand and your hips are stiff, you might risk being hurt. I suggest you be sure to perform light hip openers and stretches before trying the Rajakapotasana.
Dr. Rajeev Singh, BAMS
Rajakapotasana must be done properly for maximum health benefits. Therefore, one may perform this asana in the following manner:
It might be challenging for novices to maintain square hips in the pigeon stance. From my knowledge, if your back hip hurts, you need to correct your posture. You should feel a stretch in your front hip. In the Rajakapotasana stance, your shin should be parallel to the front of your mat. You will experience stress in your knee or ankle if your shin is not parallel. If the pressure irritates your knees, keep a soft cloth beneath your knee and thigh. It will aid with knee protection.
Dr. Smita barode, BAMS
The classic pigeon pose is known to provide several benefits beyond the mat, which are described as under:
Neurodegenerative disorders are characterized by progressive loss of neurons. Charlene et al. presented a case study in 2011, of a 61-year-old male patient with AML (adrenomyeloneuropathy), a rare type of neurodegenerative disorder; characterized by demyelization of nerve cells along the spinal cord resulting in paralysis and weakness, stiffness in lower limbs. The efficacy of a 10-month yoga intervention, including pranayamas and different asanas like Rajakapotasana, was studied in the patient. Results supported yogic postures like the pigeon pose 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.4
Studies show that yoga helps stimulate the parasympathetic nervous system to aid the functioning of the autonomic nervous system. So-Jung Kim et al. conducted a study in 2022 on single mothers to verify the effectiveness of yoga intervention in managing depression. The yoga intervention consisted of five asanas, including Rajakapotasana. It is observed that people with depression have spines curled forward as they usually bend their heads. So, therefore breathing is not smooth in these individuals due to the tilt of the chest. Rajakapotasana causes the chest to expand; thus, yoga asanas like Rajakapotasana may help manage depression. However, do not rely on this asana alone if you experience major episodes of depression. It is recommended to consult a physician in such cases. Additionally, one should perform these asanas under the supervision of a qualified trainer.5
Several studies have supported the use of yoga intervention to modify the cardiac risk factors like blood pressure. Parco et al. conducted a study in 2015, to examine the effects of one year yoga intervention on cardiovascular risk factors like blood pressure. The yoga intervention included several asanas along with Rajakapotasana Systolic blood pressure tended to improve following the yoga intervention. Thus, Rajakapotasana, when performed along with other pranayamas and asanas, may help manage high blood pressure; but should not be considered a substitute for modern medicine. Consult a doctor if you have any health issues. It is advised to practice this asana under the supervision of a qualified trainer.6
Rajakapotasana may help enhance muscular strength and flexibility. Caren Lau et al. conducted a study in 2015 to assess the effect of yoga intervention on muscular strength and flexibility. This yoga intervention which included Rajakapotasana had a favourable impact on muscular flexibility, strength. Even then, it can only be said it might help in improving our muscle strength. However, this asana must not be considered an alternative to modern medicine. Kindly consult a doctor if you have any muscular abnormalities. Additionally, a practitioner must perform this asana under the guidance of a qualified trainer.7
Rajakapotasana may help stimulate the kidney and liver meridians through the inner groin. The lumbar arch stimulates the urinary bladder meridian, which rectifies disorders of the urinary system.8 Thus, Rajakapotasana, when performed along with other pranayamas and asanas, may help in the healthy functioning of the groin area as well as the kidney, liver and bladder; but should not be considered a substitute for modern medicine. Consult a doctor if you have any health issues. It is advised to practice this asana under the supervision of a qualified trainer.6
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Conditions in which performing Rajakapotasana is contraindicated are:
Rajakapotasana, or the pigeon pose, is one of the seated back-bending asanas (posture). It is also known as Eka pada Rajakapotasana. The term “Rajakapotasana” is derived from the Sanskrit words “Raja”, meaning king, “kapota”, meaning pigeon and “asana”, meaning seat or posture. In this pose, the chest is pushed forward like a strutting pigeon, hence the name. This asana may help improve blood circulation and strengthen the reproductive system. In addition, it opens and stretches thighs, hips, chest, and quadriceps and improves flexibility; it stimulates the urinary bladder meridian, which rectifies urinary system disorders.
Rajakapotasana is the pigeon pose. Raja means king, Kapota means pigeon and asana meaning pose. Therefore, Rajakapotasana translates to pigeon-pose in English.2
Rajakapotasana yoga pose may improve depression, neurodegenerative disorders, and blood pressure. This asana may help improve blood circulation and strengthens the reproductive system, opens and stretches thighs, hips, chest, and quadriceps and improves flexibility; it stimulates the urinary bladder meridian, which rectifies disorders of the urinary system. 4-8
People having sciatica, disc disorders, and injuries of neck, shoulder, knee and pelvis should abstain from performing Rajakapotasana.2
After entering into the pigeon pose, one should try to hold the pose for about a minute.2
Pregnant women or people with knee, ankle or leg injuries and suspected sciatica should avoid this pose.
1. Shroff FM, Asgarpour M (2017) Yoga and Mental Health: A Review. Physiother Rehabil 2: 132. doi:10.4172/2573-0312.1000132. Available from: https://www.researchgate.net/publication/316946652_Yoga_and_Mental_Health_A_Review
2. B.K.S. Iyengar.Light on Yoga.The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at:
3] G. V. Tagare, trans., The Skanda Purana, vol. 5 (Delhi: Motilal Banarsidass, 1994), p. 83. Available at:
https://www.holybooks.com/wp-content/uploads/The-Skanda-Purana-Part-1.pdf
4] Muhammad CM, Moonaz SH. Yoga as Therapy for Neurodegenerative Disorders: A Case Report of Therapeutic Yoga for Adrenomyeloneuropathy. Integr Med (Encinitas). 2014 Jun;13(3):33-9. PMID: 26770098; PMCID: PMC4684133. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684133/#b14-33-39
5] Kim SJ, Lee YH. Effectiveness of yoga training programs to reduce depression and improve resilience of single mothers. J Exerc Rehabil. 2022 Apr 26;18(2):104-109. doi: 10.12965/jer.2244110.055. PMID: 35582689; PMCID: PMC9081409. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9081409/
6] Siu PM, Yu AP, Benzie IF, Woo J. Effects of 1-year yoga on cardiovascular risk factors in middle-aged and older adults with metabolic syndrome: a randomized trial. Diabetol Metab Syndr. 2015 Apr 30;7:40. doi: 10.1186/s13098-015-0034-3. PMID: 26000038; PMCID: PMC4440276. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440276/
7] Lau C, Yu R, Woo J. Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial. Evid Based Complement Alternat Med. 2015;2015:958727. doi: 10.1155/2015/958727. Epub 2015 Jun 8. PMID: 26167196; PMCID: PMC4475706. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/
8] Andi Céline Martin, YOGA’S EFFECT ON QUALITY OF LIFE AND PSYCHOLOGICAL DISTRESS IN KEY CAREGIVERS OF CANCER SURVIVORS. 2012
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
“The longest journey of any individual is the journey inwards”. Yoga wants people to focus on their inner awareness. Surya Namaskar is a series of twelve yoga asanas performed in a dynamic and breath-synchronized manner. Form, energy and rhythm are the three main components of Surya Namaskar. In addition, the twelve asanas are believed to give rise to “Prana”, the subtle force that stimulates the body. When performed in a sequential, steady and rhythmic manner in synchronization with the circadian rhythm (sleep-wake cycle), the rhythm of the cosmos is reflected in these asanas.1 One such asana in the Surya Namaskar series is Pranam asana, also known as the praying pose. Let us look at some exciting features and benefits beyond the mat of the praying pose.
Pranam asana, also called the praying pose, is the entering/starting pose of Surya namaskar (Sun salutation). The name has roots in the Sanskrit word “Pranama” (pay respect) and “asana” (posture/pose). It is also called the praying pose because, in this asana, hands are held together in “Anjali mudra” or namaskar. This asana, which is part of the Surya namaskar series, was propagated by the King of Aundh, Late Shri. Balasaheb Pant (1920s) and later by Shri Krishnamacharya and Sri K V Iyer.2
Following are the steps to perform Pranam asana correctly to avail of maximum benefits:
This classic namaskar asana pose is known to provide several benefits to the mind and body, which are described as under:
Kawaljeet et al. conducted a study in 2010 to assess the effect of a six-week consistent Surya namaskar practice for female students in the age group of 17-25 years. A significant improvement was seen in the flexibility, muscular endurance and posture of these participants. Yoga postures like Pranam asana may help improve postural alignment when practised as a part of Surya Namaskar.4 However, please do not rely on Pranam asana alone in case of any suspected postural issues. So, kindly see a doctor for proper treatment. It is best to practice this under the guidance of a trainer.
Subhash et al. conducted a study in 2018 on 60 obese individuals to assess the effect of Surya Namaskar on obesity. Six weeks of regular Surya Namaskar practices showed a significant reduction in Body Mass Index, systolic and diastolic blood pressure, total cholesterol and LDL-cholesterol (bad cholesterol). Findings supported that Pranam asana can have a positive impact on obesity when practised as part of the Surya Namaskar series.5 However, you should not rely on Pranam asana alone. You must consult your doctor for proper treatment of obesity. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.
Mullerpatan et al. conducted a study in 2013 to assess muscle activity while performing the 12 poses of Surya Namaskar. Results found that different asanas cause the activation of several muscles of the upper and lower body. The Prayer pose, when performed with other poses of Surya namaskar causes activation of many muscles of the body.6 However, in case of any MSD (muscular system disorder) it is recommended to consult a physician for proper treatment and do not rely on Pranam asana alone. In addition, it is advised to perform this yoga under the guidance of a qualified trainer.
Dr. C.A. Kayelarasi et al. in 2019 conducted a study to assess the effect of yogasanas like Pranam asana on fat content in 40 subjects with non-alcoholic fatty liver disease, which is the accumulation of fat in the liver. The findings from abdominal sonography revealed decreased fat and restoration of liver function, which could be attributed to Pranam asana performed along with other postures of Surya Namaskar.7 However, Pranam asana alone should not be considered a substitute for modern medicine. Consult a doctor if you have any hepatic (liver) disease, and perform this asana only under the guidance of a qualified yoga trainer.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
According to what I’ve observed, Pranam Asana may offer several benefits. One of its primary advantages is that it might help establish a state of concentration and calmness. By assuming this pose, you may prepare your mind and body for your busy day ahead.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The general risks associated with the prayer pose include:
Note- It is always recommended to perform the asanas under the guidance of a qualified and experienced teacher. Please consult a doctor or yoga specialist while performing the asanas in the above-listed conditions.
As far as my knowledge goes, the immune system plays a crucial role in defending the body against disease-causing agents. One interesting observation is that when the Pranam Asana is combined with other steps of Suryanamaskar, it may potentially enhance the efficiency of the immune system. This may contribute to better immunity supporting your ability to protect against infections and illnesses.
Dr. Rajeev Singh, BAMS
Pranam asana, also called the praying or prayer pose, is one out of the twelve asanas of Surya Namaskar (sun salutation). The name has roots in the Sanskrit word “Pranama” (pay respect) and “asana” (posture/pose). This asana pays homage to the Sun, the source of all life forms.
This is the entering position of Surya Namaskar, which is entered in a standing position, standing firmly on the ground. Bring the hands close to the Anahata chakra (heart’s centre). The mantra enchanted during this asana is the “Om Mitray Namaha”. The praying pose helps in improving posture, helps prevent diabetes and obesity, helps to reduce anxiety and stress and revitalizes the mind and body.
Pranam asana is derived from the Sanskrit words “Pranam” (to pay respect) and “asana” (pose).2 Hence, it is essentially termed the prayer pose.
It is advised not to eat anything before practising Pranam asana as it is followed by other poses which involve stretching and squatting, which may put pressure on the stomach and can lead to consequences like vomiting.
Following are the steps involved while performing Pranam asana:
Stand upright with your feet held together. Close your eyes.
Bring your hands together in “Anjali Mudra” (Namaste position) near the Anahata chakra (Heart’s centre).
Focus on your breathing.
Repeat this asana during the first and last step of Surya Namaskar.2
The praying pose might help in improving posture, may help prevent diabetes and obesity, may help reduce anxiety and stress, and might revitalize the mind and body. It can improve the breathing process and think along with possible help in spiritual healing, etc.4-7
In a series of twelve poses of Surya Namaskar, Pranam asana is performed twice i.e., during the first and last step (Step 1 and Step 12).
1] Dr. Ravi Kumar: SURYANAMASKAR AND ITS THERAPEUTIC IMPORTANCE IN TODAY’S SCENARIO, World Journal of Pharmaceutical Research, Volume 11, Issue 2, 309-317.
Available at:
https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/6c5fc2ff9a1d307c615094992dae06e3.pdf
2] Satyananda Saraswati. Asana, pranayama, mudra bandha. Yoga Publications Trust, 2013.
Available at: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf
3] N.E. Sjoman, The yoga tradition of the mysore palace (2nd ed.), Abhinav Publications, New Delhi, India (1999), p. 54.
Available at: https://www.sciencedirect.com/science/article/pii/S0975947621001996#bbib5
4] Kanwaljeet Singh, Baljinder Singh Bal, W. V. The Effect Of SN Yogasana On Muscular Endurance And Flexibility Among Intercollege Yoginis. J. Phys. Educ. Sport, 2010; 27: 61–67.
Available at: https://efsupit.ro/images/stories/imgs/JPES/2010/2/read%20journal%20no2.pdf
5] Subhash et al. Effect of Surya Namaskar on obesity of affected individuals. International Journal of Creative research thoughts.Vol 6, Issue 1.2018 .Available at:
https://www.ijcrt.org/papers/IJCRT1803130.pdf
6] Mullerpatan RP, Agarwal BM, Shetty TV. Exploration of Muscle Activity Using Surface Electromyography While Performing Surya Namaskar. Int J Yoga. 2020 May-Aug;13(2):137-143. doi: 10.4103/ijoy.IJOY_72_19. Epub 2020 May 1. PMID: 32669768; PMCID: PMC7336940.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336940/
7] Dr.C.A.Kayelarasi. Efficacy of Surya Namaskar on Non-Alcoholic Fatty Liver Patients – A Interventional Study. (The Tamil Nadu Dr. M. G. R. Medical University, Chennai, Tamil Nadu, 2019.Available at: http://repository-tnmgrmu.ac.in/10719/7/460215919kayelarasi.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The practice of yoga has a lengthy existence in ancient India, with its origins rooted over 2000 years. It is considered a form of mind-body fitness, which combines muscular activity with a mindful focus on awareness of breath, energy and self.1,2 Ever wondered why yoga studios do not have any mirrors? It is because yoga prepares you for a better body image. It wants people to focus on their inner awareness rather than how a pose or people around them look like. Interesting, isn’t it?
Asana, another name for yoga postures, is the physical practice of yoga. One such asana is Urdhva mukha svanasana, also called the upward-facing dog. So, let us look at some exciting features and benefits of the upward dog pose.
Urdhva mukha svanasana, also called the upward-facing dog pose, is performed as part of Surya namaskar (Sun salutation), although a similar asana known as, Bhujangasana (cobra pose) may be used there instead. The name has roots in the Sanskrit words “Urdhva” (Upward), “mukha” (face) and “svanasana” (dog). The asana was introduced in the 20th century by Krishnamacharya and was later taught by his pupils- B.K.S Iyengar and Pattabhi Jois.3
Following are the steps to perform Urdhva mukha svanasana correctly to avail maximum benefits:
Researchers have found that Urdhva Mukha Svanasana, when done with other yoga asanas, has a high correlation with reduced depression symptoms in breast cancer patients when practised regularly. So. I shall recommend the regular practise of Urdhva Mukha Svanasana as it may be one of the yogasanas known to relax the body and relieve stress and depression.
Dr. Siddharth Gupta, MD
The mythology of the upward-facing dog is an exciting tale of great moral value from Mahabharata. After the battle was over, disillusioned Pandavas set out on foot towards the North. One by one, Pandavas fell along the way, and Yudhishthira, the eldest brother, trudges alone and later is accompanied by a stray dog. As they approach heaven, the king of gods, “Indra”, arrives in a chariot. Indra welcomes Yudhishthira to heaven and asks him to leave the dog behind. Yudhishthira pleads, “This dog is devoted to me, he had many chances to leave, but he did not”, and it is a sin to abandon someone who is devoted to you. As Yudhishthira protected the dog, all the denizens in heaven rejoiced when both entered together.
Like loyal dogs, yogis return to their practice of asanas every day. Something inside us is drawn to love to follow our inner teacher in the same manner as the dog followed Yudhishthira.4
Breast cancer-related lymphoedema (BCRL) is a group of pathological disorders characterised by a variety of symptoms, including arm swelling, reduced physical activity and body mobility, altered limb feeling, and exhaustion accompanied by psychological stress. In my opinion, regular practice of Urdhva Mukha Svanasana along with other yogasanas may aid in lowering the effects of the symptoms associated with BCRL.
Dr. Rajeev Singh, BAMS
This classic yoga pose is known to provide several benefits to the mind and body, which are described as under:
Fatigue is a prevalent and disabling symptom of breast cancer. Bower JE et al. conducted a study to evaluate the efficacy of Iyengar-based yoga intervention for breast cancer-associated fatigue. This yoga intervention includes specific postures (asanas) and breathing techniques (pranayamas). One of the asanas included was Urdhva mukha svanasana. Results suggested that patients who practised Urdhva mukha svanasana along with other asanas and pranayama techniques, had a lesser intensity of fatigue. Thus, the upward dog pose, when performed along with other asanas and pranayamas may help in reducing breast cancer-associated fatigue but should not be considered an alternative to modern medicine. Kindly consult your physician if you experience chronic fatigue. In addition, it is recommended to always perform this asana under supervision.5,6
Enhanced physical fitness (muscular fitness, flexibility and cardiorespiratory fitness) is associated with a lower risk of developing metabolic syndrome. Lau C et al. conducted a study to observe the effects of a 12-week yoga intervention on physical fitness. The yoga intervention included different yoga postures, one of which was the upward dog pose. The study results supported the practice of Urdhva mukha svanasana for improving physical fitness. This asana may help you improve physical fitness, but it is better to consult a doctor and not rely completely on this asana alone. Additionally, one must perform this asana under a qualified trainer.7,8
In Urdhva mukha svanasana, when the back is arched, it causes the expansion of the lower back and the contraction of muscles in the upper back. This may improve posture, help alleviate moderate back pain, and may reduce sciatica’s severity. Urdhva mukha svanasana may help improve flexibility and posture, but it alone should not be considered an alternative to modern medicine. Consult your doctor in case of any issues. It is best to perform this under the guidance of a qualified yoga trainer.9
While the practice of yoga may be beneficial for physical, mental and spiritual development, one must not depend on Yoga alone to cure any medical condition. If you are suffering from any disease condition, please consult a qualified medical practitioner who will be able to examine you and advise appropriate treatment. Moreover, yoga must be learned and practised under the supervision of an experienced yoga teacher to avoid any injuries.
It is contraindicated to perform Urdhva mukha svanasana in the following conditions:
Note- It is recommended to always perform the asanas under the guidance of a qualified and experienced teacher. Please consult a doctor or yoga specialist while performing the asanas in the above-listed conditions.
Urdhva mukha svanasana, also called the upward-facing dog, is a back-bending asana. It is considered part of the Surya namaskar (sun salutation) sequence. This pose is entered in a prone position, legs are stretched out, weight supported on palms, and the lower body lifted off of the ground. This classic yoga pose provides several benefits to the mind and body, including reducing breast cancer-associated fatigue, improving physical fitness, managing depression, etc.
It is recommended to hold the posture initially for 30 seconds and with practice, one can stay in the posture for about a minute.
This exercise is contraindicated for people having the following conditions:
Back or neck injury
Disc injury/fused disc
High or low blood pressure
Severe headache or migraine.12
Upward-facing dog pose also called “upward dog,” is helpful in stretching the abdominal and chest muscles and strengthening the triceps, shoulders, lower back and forearms.
In the upward-facing dog pose, you arch your back by lifting the top of your feet, legs, and hips while the arms continue to remain straight. Whereas, in the cobra pose, your feet, legs and hips stay on the floor, and elbows are slightly bent.
Urdhva mukha svanasana, is also called the upward-facing dog pose. The name has roots from the Sanskrit words “Urdhva” (Upward), “mukha” (face) and “svanasana” (dog). Therefore, “Urdhva mukha svanasana” translates to “upward dog pose” in English.3
1] Williams K, Steinberg L, Petronis J. Therapeutic application of Iyengar yoga for healing chronic low back pain. Int J Yoga Ther. 2003; 13:55–67
2] Taneja DK. Yoga and health. Indian J Community Med. 2014 Apr;39(2):68-72. doi: 10.4103/0970-0218.132716. PMID: 24963220; PMCID: PMC4067931.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067931/
3] B.K.S. Iyengar. Yogasanas, Bandha and Kriya. Light on Yoga. London: Thorsons.1966;108-109
Available at:
4] Chandramouleeswaran S, Russell PS. Complementary psychosocial interventions in child and adolescent psychiatry: pet assisted therapy. Indian J Psychol Med. 2014 Jan;36(1):4-8. doi: 10.4103/0253-7176.127240. PMID: 24701004; PMCID: PMC3959016.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959016/
5] Jacobsen PB, Stein K. Is fatigue a long-term side effect of breast cancer treatment? Cancer Control. 1999;6(3):256–263.
Available at: https://pubmed.ncbi.nlm.nih.gov/10758555
6] Bower JE, Garet D, Sternlieb B. Yoga for persistent fatigue in breast cancer survivors: results of a pilot study. Evid Based Complement Alternat Med. 2011;2011:623168. doi: 10.1155/2011/623168. Epub 2011 Jan 13. PMID: 21274288; PMCID: PMC3026999.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3026999/#B5
7] Jurca R., Lamonte M. J., Barlow C. E., Kampert J. B., Church T. S., Blair S. N. Association of muscular strength with incidence of metabolic syndrome in men. Medicine & Science in Sports and Exercise. 2005;37(11):1849–1855. doi: 10.1249/01.mss.0000175865.17614.74
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475
8] Lau C, Yu R, Woo J. Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial. Evid Based Complement Alternat Med. 2015;2015:958727. doi: 10.1155/2015/958727. Epub 2015 Jun 8. PMID: 26167196; PMCID: PMC4475706.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/
9] Lau C, Yu R, Woo J. Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial. Evid Based Complement Alternat Med. 2015;2015:958727. doi: 10.1155/2015/958727. Epub 2015 Jun 8. PMID: 26167196; PMCID: PMC4475706.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/#B22
10] Rajesh Chandra Khatri. A Dynamic Dimension of Depression: Real experience and experiments with Depression: Notionpress.com; 2021. Available at: https://books.google.co.in/books?id=Hmk9EAAAQBAJ&pg=PT154&lpg=PT154&dq=urdhva+mukha+svanasana+and+depression+study&source=bl&ots=5m5hPof41r&sig=ACfU3U1ajT7-e2NWoYmfORMHL1Sa_qeSTw&hl=en&sa=X&ved=2ahUKEwivh7rzzZT7AhVAw3MBHTtGCOA4PBDoAXoECBgQAw#v=onepage&q=urdhva%20mukha%20svanasana%20and%20depression%20study&f=false
11] Ray Long. The Key poses of Yoga. Udhva mukha svanasana. Carol price BWY DCT; November 2013.
Available at: https://www.bwy.org.uk/pdf/1387549952BWY%20-%20Posture%20of%20the%20Month%20-%20Upward%20facing%20Dog.pdf
12] Asana 101.Nadayoga:500 hr teacher training. Urdhva mukha svanasana.2011;62-63
Available at: https://www.naada.ca/wp-content/uploads/2014/08/ASANA101_manualV6.2.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga has been a popular practice for centuries, but its popularity has exploded in a few decades. With so many different styles and benefits, it’s no wonder why people of all age groups and backgrounds are turning to yoga. The practice of yoga can produce a physiological state opposite to the flight-or-fight response and brings a sense of balance and union between the mind and body.1
Whether you’re looking to improve your physical fitness, reduce stress, or connect with your spiritual side, there are many reasons to try yoga. Yoga often sees the practice of asanas, but where to begin? In this post, we’ll briefly introduce one of the asana, Parivrtta trikonasana and some tips on getting started.
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana.2
Parivrtta trikonasana must be done properly for maximum health benefits. One may perform parivrtta trikonasana in the following manner:
Practising yoga can be quite beneficial for both physical and mental health. Practising certain yoga poses can give you relief from various health conditions like diabetes. Some studies show that practising parivrtta trikonasana might have beneficial effects on diabetes as this asana might reduce blood glucose levels.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some benefits of this pose are as follows:
Decreased bone mineral density (BMD) can increase the risk of osteoporosis, a condition which is characterised by weak or brittle bones. Lu et al. conducted a study in 2005 to assess the effect of yoga on osteoporotic bone loss. The yoga intervention included several asanas, one of which was Parivrtta trikonasana. Ten years of yoga practice with asanas like Parivrtta trikonasana showed an increase in bone mineral density. Thus, the practice of Parivrtta trikonasana may improve bone mineral density, but should not be considered as an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.3
Regular yoga practice can help in increasing spinal flexibility. Malgorzata et al. conducted a study in 2015 to assess the effect of yoga intervention on spinal flexibility. The yoga intervention included several yoga asanas, one of which was Parivrtta trikonasana. 20-weeks of yoga intervention with asanas like Parivrtta trikonasana showed an improvement in spinal muscle flexibility and mobility regardless of age. Thus, the practice of asanas like Parivrtta trikonasana may help in improving spinal flexibility, however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4
Liver plays an important role in detoxifying and removing toxins from the body. Yoga asanas may help stimulate the liver. Rathore et al. conducted a literature review on yoga postures and their anatomic correlation. The summary of this review supports the fact that the practice of parivrtta trikonasana helps in flushing the liver contents and thus accelerates the removal of toxins from the body. The possible mechanism behind this is the unilateral contraction of the internal oblique muscle, which is part of the abdominal wall. Thus, the practice of this asana may aid the detoxification process by the liver. However, no studies have been conducted yet to support these claims. It is therefore recommended not to rely on this asana alone and consult a doctor for proper treatment. Additionally, one should practice this asana under the guidance of a qualified trainer.5
A patient is said to be suffering from metabolic syndrome if he has three or more out of the following five cardiovascular risk factors.
Gowda et al. presented a case report in 2016 of a 50-year-old male patient who was suffering from metabolic syndrome. The patient underwent six weeks of yoga intervention which included several asanas, one of which was Parivrtta trikonasana. The intervention showed a positive impact on metabolic syndrome, and all the clinical parameters were in the normal range. Thus, the practice of Parivrtta trikonasana may help in improving metabolic syndrome. However, there are no clinical studies conducted so far to support these claims. So, it is recommended to kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.6
Note- The above-mentioned benefits of Parivrtta trikonasana are not proven in any human study yet, and are based on a literature search entirely.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Often elderly people find it difficult to fall asleep or have good quality sleep. It is been observed that elderly people who practice yoga like parivrtta trikonasana daily might have better sleep quality. They might fall asleep quickly, sleeps without disturbances and feel energetic after waking up.
Dr. Rajeev Singh, BAMS
Conditions where Parivrtta trikonasana should be performed with caution are:
Conditions, where Parivrtta trikonasana is contraindicated, include:
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana. The practice of this asana may help in improving bone mineral density, metabolic syndrome, spinal flexibility and the detoxification process of the liver. Additionally, this asana may help in improving balance concentration, blood circulation to vital organs and the breathing process.
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana.1
One should continue to stay in the wheel pose for about 30-60 seconds, or as long as is comfortable.2
First, stand in Tadasana, take a deep breath and with a jump, spread your legs sideways, now, with the palms facing down, raise your arms sideways. Start with turning your right foot 90 degrees right and your left foot 60 degrees to the right. Ensure the left leg is stretched and tightened at the knee. Breathe out and rotate the trunk and the left leg towards right, i.e. in the opposite direction, so as to bring your left palm near the outer side of your right foot. Next, stretch your right arm and bring it in line with the left arm and look at the right thumb above. Ensure the knees remain firm. Stay in this position for half a minute. Next, breathe in and lift your left arm and rotate your trunk back to the original position.
Breathe out and repeat this asana with the opposite side.2
The practice of this asana may help in improving bone mineral density, metabolic syndrome, spinal flexibility, detoxification process of the liver. Additionally, this asana may help in improving balance concentration, blood circulation to vital organs and breathing process.3-8
People with hip, knees, legs, neck or abdominal surgery, migraines, headache or vertigo, or those with hip, neck or knee injury and those with low blood pressure should avoid doing Parivrtta trikonasana.7,8
1. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga [serial online] 2011 [cited 2022 Nov 10]; 4:49-54. Available from: https://www.ijoy.org.in/text.asp?2011/4/2/49/85485
2. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at: https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf
3. Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil. 2016 Apr;32(2):81-87. doi: 10.1097/TGR.0000000000000085. Epub 2015 Nov 5. PMID: 27226695; PMCID: PMC4851231. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/
4. Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361. Epub 2015 Feb 17. PMID: 25729168; PMCID: PMC4339138. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/
5. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. Int J Yoga. 2017 May-Aug;10(2):59-66. doi: 10.4103/0973-6131.205515. PMID: 28546675; PMCID: PMC5433114. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/
6. Gowda S, Mohanty S, Saoji A, Nagarathna R. Integrated Yoga and Naturopathy module in management of Metabolic Syndrome: A case report. J Ayurveda Integr Med. 2017 Jan-Mar;8(1):45-48. doi: 10.1016/j.jaim.2016.10.006. Epub 2017 Mar 16. PMID: 28318814; PMCID: PMC5377479. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5377479/
7. Parivrtta trikonasana – step by step with Benefits [Internet]. Disha Bharat:: Value Based Initiatives: Holistic Approach to Education. 2018 [cited 2022 Nov15]. Available from: https://dishabharat.org/health-and-fitness-corner-vriksasana-tree-posture/
8. School, N.Y. (2020) Parivrtta trikonasana (revolved triangle pose): How to do it and its benefits, Nada Yoga School Blog. Available at: https://www.nadyoga.org/blog/parivrtta-trikonasana-revolved-triangle-pose/ (Accessed: November 15, 2022).
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga is popular throughout the globe and rightly so! Yoga can be done by people of all ages and sexes. No expensive exercise equipment or fancy sportswear is required for one to start practicing Yoga. You just have to wear comfortable clothes, roll out your yoga mat and get going! That’s what adds to its universal acceptance.
Yoga can be used as a preventive measure to maintain health and also as a form of treatment for many ailments. In fact, it is one of the most effective drug-free systems of treatment in the world. Regular practice of asanas gives benefits beyond just the physical body. It helps a person emotionally and spiritually too.1,2
Kukkutasana is one such yoga asana that imparts multiple benefits.
Kukkutasana, also called the cock or cockerel pose, is a popular yoga asana where the final posture resembles the shape of a cock. The word Kukkutasana is derived by joining two Sanskrit words, Kukkut meaning cock or rooster and Asana which means posture.
In Kukkutasana pose, the hip joint is bent and turned outwards, knees are bent and face towards the outer side, ankles are bent downwards and the feet are inverted. The back is kept straight except at the region of the neck where slight curve forms as the neck is bent forward. The shoulder joint is straightened fully and kept close to the body while the elbows are internally rotated. Padmasana is the preparatory pose for this asana.
In the book ‘Asana Pranayama Mudra Bandha’, which is globally considered to be one of the most organized books on Hatha Yoga, Kukkutasana is categorised under the ‘Padmasana group of asanas’ as the preparatory pose for Kukkutasana is Padmasana. This asana has so many benefits that the ancient Yogis have described practicing the Cock posture to be much more advantageous than the practice of eating a Cock!2,3
To obtain the maximum health benefit from any asana, it must be performed in a systematic stepwise manner. The same applies to Kukkutasana as well. The steps to do Kukkutasana are as follows:2
Over 80% of neck difficulties worldwide are due to issues in neck muscles, ligaments, and discs due to improper neck posture and regular neck mishaps. Researchers have found that regular practice of Kukkutasana, along with other yoga asanas, may relieve neck pain. Kukkutasana is believed to create the feeling of levitation and develop the arm and shoulder muscles.
Dr. Siddharth Gupta, MD
Here are some interesting trivia about Kukkutasana which make for an interesting read:
Kukkutasana is said to be an asana that has beneficial effects for the physical body as well as for the spirit. Some of the potential benefits of Kukkutasana are:
It is said to help remove excess fat from the arms. Practising this asana regularly may help strengthen the hands, forearms, shoulders and elbows. It is said to especially help those suffering from crooked arms and cramps and trembling of hands. Since the entire body weight is taken on the hands, this asana may potentially increase the blood circulation in the arms and help tone the biceps and triceps. It may also help in stretching the upper limb muscles especially the flexor ulnaris muscle, which helps in bending the wrist.2
While the practice of Kukkutasana helps improve upper limb strength, one must not depend on this asana alone to improve the power of the arms and hands. If you suffer from weakness of the upper extremities, please consult your doctor for it.
Practicing this asana is believed to increased blood flow to the chest that helps stretch, strengthen and tone the chest muscles. In turn, this may help in the optimum delivery of nutrients to them, thus helping them grow in size. Those having a narrow and weak chest, might thus benefit from practising Kukkutasana regularly.2
While this yoga asana may benefit those with weak and narrow chests, it is advisable to consult your medical practitioner if you are having weakness of the chest region. Do not rely on Kukkutasana alone for the same.
The muscles of the front and the inner side of the thigh help straighten the knee joint while those on the front side of the legs help in bending the ankle upwards and straightening the toes. All these muscles get stretched while performing this asana. The muscle responsible for folding the toes (second to fifth toes) also gets stretched. This is believed to help in the unrestricted blood flow to these parts, thus strengthening and toning them. Practicing this asana also helps in relaxing the lower limbs.2
Though Kukkutasana is believed to be helpful for strengthening various muscles of the lower limb, it is recommended that you consult a doctor if you are suffering from weakness of legs.
While the practice of Yoga may be beneficial for physical, mental and spiritual development, one must not depend on Yoga alone to cure any medical condition. If you are suffering from any disease condition, please consult a qualified medical practitioner who will be able to examine you and advise appropriate treatment. Moreover, yoga must be learned and practiced under the supervision of an experienced yoga teacher to avoid any injuries.
Researchers have found that a person may lead a path of virtues that is free from social ills and temptations like fraud and deceit by engaging in yogic activities, which offer such mind and body-relieving experiences. Therefore, I strongly recommend the regular practice of yoga asanas like Kukkutasana, Makarasana, and others since they may help people maintain a healthy physical and psychological outlook.
Dr. Rajeev Singh, BAMS
Some contraindications related to Kukkutasana are:
Some precautions that must be taken while practicing Kukkutasana are as follows:
Kukkutasana, like any asana, must be done under the guidance of a trained and qualified Yoga expert, who can assess your risk factors and help you practice it with appropriate precaution.
Kukkutasana or cock/cockerel/rooster pose is a full body asana that helps one physically as well as spiritually. It has many benefits for the arms, hands, legs and thighs. Its regular practice is also said to help a person reach higher levels of consciousness. One must practice this asana regularly, preferably under the guidance of a trained Yoga teacher, to avoid any injuries.
The name Kukkutasana is derived from the Sanskrit word ‘Kukkut’, which means cock, and ‘asana’ means posture. It is named so since the final posture resembles a cock. It is a wholesome asana that has physical as well as spiritual benefits.2
Kukkutasana is a strenuous asana and is generally not recommended for those who suffer from heart ailments. If you are having a heart condition, consult your doctor before you start practising this asana.3
Kukkutasana must be practised under the supervision of a trained and experienced yoga teacher who can guide you regarding the number of repetitions and the duration.
Practising Kukkutasana regularly is said to dissolve fat in the abdominal region. Thus, it may be beneficial to reduce belly fat and achieve a flat stomach.2
Kukkutasana helps improve the blood flow to the muscles that get stretched while performing the asana, which may in turn help in providing more nourishment to those areas.2
References:
Journal of Trend in Scientific Research and Development [Internet]. 2019Aug;3(5,). Available from: https://d1wqtxts1xzle7.cloudfront.net/60494048/450_Anatomical_Exploration_of_Kukkutasana20190905-51555-1cbqyg7-with-cover-page-v2.pdf
Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf
[cited 2 November 2022]. Available from: https://ia804508.us.archive.org/31/items/aaa_20210704/aaa.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
As ancient Indian texts teach us, Yoga is the “union of body, breath and mind”. The spiritual culture has now spread to every corner of the Earth. The traditions of Yoga span geographically and over centuries, but they all share one common thread. Connecting with oneself through Yoga is one way to lead a more peaceful and rewarding life.1 Sometimes, it takes a lot of other poses and adjustments before reaching the one that feels the best. It’s the same with life’s ups and downs; we take two steps forward. Balance is not just a pose or state; it’s a way of life.
Yoga often sees the practice of asanas, one of which is Uttana mandukasana. Let us look at some exciting features and benefits of Uttana mandukasana.
Uttana mandukasana is also known as the stretched-up frog posture. The name has roots in the Sanskrit language, “Uttana” meaning upright, “Manduka” meaning frog and “Asana” meaning pose or posture. In English, the name translates to an upright frog pose. Uttana mandukasana also resembles an upright frog, hence the name. This asana is a variant of mandukasana/frog pose. The preparatory pose for Uttana mandukasana is Vajrasana (Thunderbolt pose), and the follow up pose is Balasana (Child’s pose).2
Uttana mandukasana must be done properly for maximum health benefits. One may perform Uttana mandukasana in the following manner:
Some benefits of this pose are as follows:
Cervical spondylosis is a neurodegenerative disorder of the cervical spine. Neck and spinal exercises and various asanas like Uttana mandukasana help strengthen the muscles and may help relieve mild to moderate pain in conditions like cervical spondylosis. However, these claims are not proven in any study. Therefore, kindly consult a doctor for proper treatment of Cervical Spondylosis. Uttana mandukasana should not be considered a treatment prescription. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.4
Text neck syndrome or Forward head posture (FHP) is a condition which is caused because of repetitive stress in the neck region due to long-term use of computer devices or smartphones. This condition can result in shoulder and neck pain, headaches and thoracic kyphosis (hunchback). Pranayamas and Yogasanas like Uttana mandukasana may help provide symptomatic relief from Text neck syndrome. However, limited studies are available that support the benefits of Uttana mandukasana for managing Text Neck Syndrome. Kindly consult a doctor to rectify Text neck syndrome. Uttana mandukasana should not be considered a treatment prescription. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.6
The practice of asanas like Uttana mandukasana stretch and tone several muscles of the body and keep the entire system in radiant health. Uttana mandukasana when performed along with other Pranayamas may help revitalize the body and mind, leaving an individual calm and refreshed. However, further studies are required to confirm these claims. It is recommended to consult a doctor in case of any stress related issue, and not rely on this asana alone. Additionally, it is advised to perform this asana under the supervision of a qualified trainer.5
Arthritis is a clinical condition characterized by joint swelling, stiffness and pain around joints. Uttana mandukasana may help people with arthritis by improving the joint flexibility and function. However, further studies are required to confirm these claims. Therefore, it is recommended to consult a doctor for proper treatment of arthritis; do not consider Uttana mandukasana as an alternative to modern medicine. Additionally, it is advised to perform this asana under the guidance of a qualified trainer.5
Asthma is characterized by chronic inflammation of the airways. Bhatt et al. conducted a study in 2019 on 32 patients to check the efficacy of yoga intervention on asthma. The yoga intervention included several asanas, including Uttana mandukasana and pranayamas. The results supported the practice of yoga may be beneficial for asthma. Thus, Uttana mandukasana, when performed along with other asanas and pranayamas, may benefit asthmatics. However, the claims need to be studied further. Kindly consult your doctor if you have asthma or complaints of breathlessness. One should not rely on Uttana mandukasana for the treatment of asthma. Additionally, it is advised to perform this asana under the supervision of a qualified trainer.7
Nagendra et al. conducted a study on 30 young individuals to assess the outcome of yoga intervention on cognitive skills. The yoga intervention included several asanas, one of which was Uttana mandukasana. Results supported that yoga asanas like Uttana mandukasana improved cognitive functions like attention, neural activity, cognitive function and performance enhancement. Thus, it may be possible that upright frog pose can help improve cognitive function. However, such studies need to be done on a larger scale to ensure these claims. Hence, it is recommended to consult a doctor in case of impaired cognition and not rely on this asana alone. Additionally, one should perform this asana under the guidance of a qualified trainer.8
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
From my perspective, practising Uttana Mandukasana may contribute to developing a more resilient and slender waist. However, it is important to maintain a consistent yoga practice and combine it with a balanced diet and overall healthy lifestyle for optimal results.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Conditions where the upright frog pose is to be done cautiously:
Conditions where Uttana mandukasana is contraindicated are:
As I have seen it, Uttana Mandukasana might be particularly beneficial for individuals with a displaced navel, especially when it is displaced upwards. This yoga pose may bring relief from the discomfort associated with a displaced navel. However, it is always advisable to consult with a qualified yoga instructor for personalised guidance and to ensure the pose is suitable in your specific condition.
Dr. Rajeev Singh, BAMS
Uttana mandukasana is also known as the stretched-up frog posture due to its resemblance to an upright frog. This asana is a variant of the Mandukasana/Frog pose. The name has roots in Sanskrit words, “Uttana”, meaning upright, “Manduka” meaning frog and “Asana”, meaning pose or posture. In English, the name translates to an upright frog. Performing this asana may help in managing cervical spondylosis, asthma, stress and arthritis and possibly help improve cognition.
Judging from my observations, Uttana Mandukasana may also help promote healthy flow of blood in the arteries, veins, and capillaries throughout the body. Thus, regular practice of Uttana Mandukasana may contribute to establishing a harmonious and balanced blood flow, supporting overall cardiovascular health.
Dr. Smita barode, B.A.M.S, M.S.
Uttana mandukasana is the upright frog pose. In Sanskrit, “Uttana” means upright, “Manduk” means frog and “asana” means pose. Therefore, Uttana mandukasana translates to Upright frog pose in English.2
Uttana mandukasana can provide several benefits beyond the mat; this asana may help in managing cervical spondylosis, asthma, text neck syndrome, stress, arthritis and help improve cognition.4-8
First, sit in Vajrasana (sit in a kneeling position with your hips on the heels and your toes pointing behind you; ensure your big toes should touch each other). Now, spread the knees wide apart. Raise the left arm, fold it from the elbow, swing it back above the right shoulder, and place the palm on the right shoulder blade. In a similar manner, fold the right arm and place it on the left shoulder blade. Hold this position for a while and then come back slowly in a reverse manner and relax the whole body. 2
Pregnant or menstruating women, people with disability in hip joint and knee, back or shoulder pain should avoid doing this asana.4
1. Mehra P, Anand A, Nagarathna R, Kaur N, Malik N, Singh A, Pannu V, Avti P, Patil S, Nagendra HR. Role of Mind-Body Intervention on Lipid Profile: A Cross-sectional Study. Int J Yoga. 2021 May-Aug;14(2):168-172. doi: 10.4103/ijoy.IJOY_51_20. Epub 2021 May 10. PMID: 34188391; PMCID: PMC8191221.
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8191221/
2. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Sep 10] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf
3. Kaivalyadhama S.M.Y.M.Samiti. Gheranda Samhita.Chapter II.3rd revised edition;53. Available at:
https://terebess.hu/keletkultinfo/lexikon/Gheranda-Samhita.pdf
4. Yogic Management of Cervical Spondylosis. Morarji Desai National Institute of Yoga. 2019;4.
Available at:
https://mantrayogameditation.org/wp-content/uploads/2019/12/THERAPHY-FOR-CERVICAL-SPONDILISIS.pdf
5. The National Council of Educational Research and Training. (NCERT). Yoga for a healthy way of living; Unit-3: Yoga for Health Promotion. Noida: ; 2021
Available at: https://cbseacademic.nic.in/web_material/Curriculum21/publication/srsec/Yoga_XII_Unit3.pdf
6. S. Lakshmi Kandha et al. Yoga for management of text neck Syndrome. Journal of Advances and Scholarly Researches in Allied Education [JASRAE] (Vol:19/ Issue: 4) DOI: 10.29070/JASRAE
Available at: http://ignited.in/I/a/306133
7. Bhatt et al. THE ROLE OF YOGA THERAPY IN THE MANAGEMENT OF BRONCHIAL ASTHMA (TAMAKA SHWASA). Asian Journal of Pharmaceutical and clinical research. (Vol.12/Issue:12) Available at:
https://innovareacademics.in/journals/index.php/ajpcr/article/view/35407
8. Nagendra H, Kumar V, Mukherjee S. Cognitive behavior evaluation based on physiological parameters among young healthy subjects with yoga as intervention. Comput Math Methods Med. 2015;2015:821061. doi: 10.1155/2015/821061. Epub 2015 Feb 11. PMID: 25759746; PMCID: PMC4339827.Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339827/
9. School of yoga. UTTANA MANDUKASANA – UPRIGHT FROG POSE.2016
Available at: https://schoolofyoga.in/yoga-asana/uttana-mandukasana
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.
Next Page »« Previous Page