Nature inspired many rishis; visionaries, and they were aware of how animals stay healthy without any exercise. The postures performed by the animals are beneficial to them to stay strong and healthy. So that people might practice and benefit from them. There are many asanas inspired by animals, like Adhomukhsvanasana (Dog pose), Bhujangasana (snake pose), and Koormasana (Tortoise pose). Marjariasana is one such asana inspired by an animal. Current days, yoga has become popular all over the globe. Numerous fitness institutions use various yoga approaches and share knowledge with others. Let us discuss in detail marjariasana (cat asana) and its benefits.
Marjariasana is called cat pose, cat asana, or cat pose yoga. The word marjariasana is formed by joining the Sanskrit words marjari, meaning cat, and asana, meaning posture.3
Marjariasana involves sitting on all fours (two hands and two legs) and stretching the back like a cat while synchronizing the breath with the spinal movements.2
The steps to do Marjariasana are as follows:
Some interesting facts related to Marjariasana are:
Marjariasana may be helpful in many ways. Some of the potential benefits of this asana are:
Painful periods are a common problem in women in the childbearing age group. Primary dysmenorrhoea, also called menstrual cramps, leads to pain during menses without any obvious pathological cause. Regular practice of marjariasana may help to stretch and enhance the strength of the spine and the pelvic floor musculature.6 However, if you have painful periods, you must first consult a medical practitioner for treatment before trying this asana.
Bronchial asthma is a lung inflammatory condition associated with emotional stress. In asthma, lung airways are narrow, which can make breathing difficult. Marjariasana may improve the airflow rate in the lungs, soothing the whole body, and may relax an asthma patient. 7 However, if you have bronchial asthma, it is best to consult your doctor before trying Marjariasana. Do not self-medicate or do not do this asana without a yoga trainer.
The abdomen and back muscles support the spine. Back pain occurs when these muscles are not properly toned. Marjariasana may increase the strength of the muscles in the lower back. It may help increase the flexibility of the spinal cord and improve the blood flow to the lower back muscles. This enhances the flow of nutrients to the muscles. Marjariasana may also stimulate the sensory and motor nerves arising from the spine and improve the flow of Prana-the vital air said to flow through the body.7,8 However, if you have been suffering from low back pain for a long time, it is better to consult a medical practitioner before trying marjariasana. Do not self-medicate or do not do this asana without a yoga trainer.
Marjariasana may help to tone the abdominal muscles and internal organs. It may also help in enhancing overall health by alleviating digestive issues. For example, a scientific study showed that marjariasana included as part of a yoga protocol for irritable bowel syndrome (IBS), helped ease the symptom of diarrhoea seen in IBS.9,10 But if you have irritable bowel syndrome, you must not depend on marjariasana alone to help you. Instead, please consult your doctor to get treated for it appropriately.
One must not depend on Marjariasana as a mode of treatment for any disease condition. If you are suffering from any health issues, you should consult your doctor, who will examine and treat you appropriately. Moreover, it would help if you learned Marjariasana or any other yoga asana under a trained Yoga guru to avoid the risk of injuries. Do not go for any self-medication for any kind of disease and do not practice yoga without a yoga trainer.
Researchers have found that regular practice of Marjariasana may help revitalise the mind and may aid in overcoming fatigue. In my experience, the posture of Marjariasana gives your back the full range of motion it requires by combining forward bends and back arches. The cervical, thoracic, and lumbar spines become mobile as a result, may release all the tension that had been held there.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some contraindications related to Marjariasana are:
Some precautions related to marjariasana are:
A Yoga expert who can identify the risk factors for you and advise the appropriate way to practice marjariasana with precautions.
Researchers have found that the female reproductive system and pelvic muscles may be toned extremely well by performing Marjariasana (Cat Stretch Pose) in the 2nd trimester of pregnancy. This pose may improve the flexibility of the neck, spine, and shoulder muscles, that are necessary for the pushing motion during delivery.
Dr. Rajeev Singh, BAMS
Marjariasana, or cat pose, is a complete asana that helps stretch the spine fully. It also has many benefits for digestion, increases hearing, and may reduce breathing problems. In addition, it is of great use to women for various issues relating to the female reproductive system. One may practice marjariasana regularly under the guidance of a yoga expert to avoid any injuries.
The name marjariasana is taken from the Sanskrit ‘Marjari’, which means ‘cat’, and ‘Asana’ means ‘posture’. The final posture resembles that of a cat.
Marjariasana may be helpful to those suffering from low back pain for a long time. This asana may increase the flexibility of the spinal cord and improve the blood flow to the lower back muscles. Thus, enhancing the flow of nutrients to the muscles and toxins to the outside. It may also improve the strength of the lower back muscles.8 However, it is advisable to consult your doctor before trying marjariasana for low back pain.
Marjariasana may be done 5-10 times at a time.2 But, it is advised to practice under the guidance of a trained and experienced yoga teacher and follow his advice for the same number of repetitions and duration.
Marjariasana is believed to be good for headaches. In general, it may help increase blood circulation to the head region, provide more nutrients, and reduce pain.11 But if you are suffering from migraine headaches, it is recommended that you reach out to a medical practitioner first before trying Marjariasana.
Marjariasana may be safely practised in the early stages of pregnancy as it may help improve digestion and circulation of blood throughout the body. It also strengthens the shoulder and relaxes the body. However, one must not contract the abdomen forcefully. Women pregnant beyond 26 weeks must not practice this asana.2,12
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 an ancient mind-body practice that originated in India. It aims at improvement of both physical and psychological well-being. In addition, yogasanas give the physical and mental stability and strength required to maintain a posture. Janu shirshasana is one of the seating position yoga. It has several benefits for health. It may aid in digestion and enhance liver and kidney functions. It might also help strengthen the muscles of the stomach. This position is a beginner-level yogasana.1,2 Let us read and find out more about janu shirshasana.
Janu shirshasana is also called head to knee pose yoga. In the Sanskrit language, janu means the knee, sirsa means the head and asana means posture. Adho mukha svanasana, supta padangusthasana and baddha konasana are the preparatory poses for janu shirshasana yoga. There are 27 variations of the janu shirshasana pose. Some variations of janu shirshasana are revolved head to knee pose (parivrtta shirshasana), janu shirshasana C (head on knee pose C), janu shirshasana B (head on knee pose B), head on knee pose with blanket bolsters and many more. Let’s know more about the process of janu shirshasana. People who have practised janu shirshasana can start practising parivrtta shirshasana (revolved head-to-knee pose) as a follow-up pose.
Some fun read facts about head to knee yoga pose are as follows:
In my view, incorporating Janu Shirshasana into your routine might be worth a try. Did you know that this yoga pose might have some unexpected benefits? It might actually lend a helping hand in managing hernia and enlargement of testicles.
Dr. Smita barode, B.A.M.S, M.S.
Following are the benefits of janu shirshasana:
Obesity is India is on the rise. People suffering from obesity can practise yoga from the comforts of their home. Practising janu shirshasana has been associated with the stretching of abdominal muscles. This posture may also help manage spikes in blood sugar levels and body mass index.2 However, consult a doctor for obesity related concerns and consider their opinion before trying any new exercise and poses. Also, it is best to practise the asana under the guidance of an expert.
A study by Khedikar et al., 2018 proved that yoga asanas such as janu shirshasana and pranayama effectively manage diabetes. This yoga exercise may improve insulin sensitivity and lower blood sugar levels. Insulin sensitivity is the body’s sensitivity to the effects of insulin.3 Thus, you may use yoga practice to manage blood sugar levels. However, do not use it as an alternative treatment, strictly adhere to doctor’s advice and follow the treatment protocol. It is best to visit a doctor for better outcomes.
Gastritis is a condition that causes deterioration and inflammation of the stomach lining. Beeram et al., 2020 proved the positive effect of yoga therapy, including janu shirshasana, on gastritis. It showed that janu shirshasana through vestibular stimulation could improve gastritis by lowering stress and inhibiting heparinase (HPA). HPA is responsible for inflammation. Stress is one of the major contributors to gastritis. Therefore, you may use shirshasana to improve gastritis symptoms. However, it should be used as an adjuvant therapy along with medication prescribed by your doctor.4 It is important to seek medical help for gastritis.
Irritable bowel syndrome (IBS) is a complex disease characterised by abdominal pain and abnormal bowel habits. Evans et al., 2014 studied the effect of yoga, such as janu shirshasana, on irritable bowel syndrome. The results showed janu shirshasana was effective in lowering the intensity of IBS symptoms like pain, fatigue and distress while improving the sleep quality.5 However, you must see a doctor for better outcome and to avoid any complications.
Lymphedema is a condition that occurs in breast cancer patients. Swelling of arms and fatigue are common symptoms of lymphedema. Saraswathi et al., 2021 proved that yoga therapy, including janu shirshasana, may be effective against breast cancer symptoms. Yoga therapy lowered the symptoms such as pain, depression and exhaustion. It might also positively affect the quality of life (QOL) and mood.6 However, the result of janu shirshasana on breast cancer needs to be explored. Please consult the doctor to avoid complications.
Janu shirshasana is a forward bending position where your spinal muscles get stretched. The muscles on the side of the back may also get stretched. As a result, the spinal muscles may strengthen.2 However, please visit a doctor for proper therapy and try this under the supervision of a trainer.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
In my opinion, practising Janu Shirshasana might also improve the circulation of blood in your body. As you assume this pose, gentle stretching and bending may help increase the blood flow to your legs and hips. Moreover, Janu Shirshasana might be particularly recommended for those who have rigid or less flexible bodies.
Dr. Rajeev Singh, BAMS
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice the exercise with precautions.
As per my observations, Janu Shirshasana is a yoga pose that might do wonders for your hamstrings and hip joints. When you practice this pose, it may gently stretch your hamstring muscles, making them more flexible. At the same time, it also might help increase the flexibility of your hip joints.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Janu shirshasana, or head to knee pose, is a forward-bending pose yoga. It has several benefits, such as stretching and strengthening the spine and stomach muscles. You may also practice this asana for managing diabetes, cancer, irritable bowel syndrome and gastritis. However, if you feel any stomach or back pain while performing janu shirshasana, please consult a doctor.
No, however, more research is needed to determine the effects of janu shirshasana on hair growth. So, kindly consult a doctor for a detailed diagnosis and treatment for hair related issues.
No, however, further studies are required to determine the effects of janu shirshasana on the skin. Hence, please consult the doctor for health results.
Janu shirshasana stretches your hamstrings and groin area, enhancing their flexibility and may allow comfortable childbirth. In addition, it may help pregnant women who suffer from sleeplessness, a common occurrence throughout pregnancy. Janu shirshasana might also prepare your stomach muscles for contractions during childbirth.1 However, pregnant women should practice this pose under the supervision of a trained professional to avoid any risks. Also, make sure to consult a doctor before trying any exercise or pose.
No. Although, more research is required to determine the effect of janu shirshasana on vision.
No. However, before performing janu shirshasana, please see your doctor and practise this asana under the supervision of an experienced yoga trainer.
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 a mind-body therapy. It generally has three primary effects; it increases self-awareness of our inner perspective, encourages physical and mental health, and aids in recovery from a specific disease. Yoga teaches us the truth through the use of our body and mind. Yogasanas can increase the coordination between mind and body. Siddhasana is one such beginner-level asana having several benefits, such as enhancing blood circulation and stretching the lower back muscles.1,2 Let’s read and find out more about siddhasana.
Siddhasana is made of two words, siddha, which means perfect and asana, meaning pose. This is why it is also known as the perfect pose or the accomplished pose. It is called an accomplished pose since it might liberate people from their struggles. It can also be referred to as liberation pose or muktasana since it may give liberty.2
The process of siddhasana is as follows:2
In my opinion, Siddhasana might have a fascinating effect on our body and mind. When you practice Siddhasana, it may guide the energy from the lower psychic centres upward along your spine, creating wonderful stimulation in your brain. As a result, it might help to calm and soothe your entire nervous system.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some fun read facts about the siddhasana pose are as follows:
Let me tell you about a remarkable posture called Siddhasana. When you practice this pose, it potentially redirects the flow of blood to your lower spine and abdomen, giving a toning effect to these areas. It might work wonders for the lumbar region of your spine, the pelvis, and the abdominal organs. Not only that, but it may also help in balancing your reproductive system.
Dr. Rajeev Singh, BAMS
The following are the siddhasana benefits
Psoriasis is an inflammatory skin condition that has remissions and relapses. According to Singh et al. (2015), yoga positions such as siddhasana help reduce inflammation in the body. It is also stated that it might reduce stress and maintain immune system balance. This can help with the management of psoriasis.1 However, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer.
Lack of hip movement can cause all sorts of problems in everyday life. Therefore, it is advised to take care of hip movements and flexibility to avoid restrictions in movement. As per a study conducted by Gurmule et al., 2019, siddhasana could help strengthen the ligaments (which connect tissues to bones and joints) of hip joints. Siddhasana might also help by stretching the joint muscles and increasing flexibility.3 However, more research is needed to prove the effects of siddhasana on the hip joints in the elderly or people suffering from hip problems. Therefore, if you are suffering from hip joint issues, please consult a doctor before trying siddhasana in this condition.
Kaushal, 2016 studied that yoga asanas such as siddhasana can be a remedial measure to manage stress, tension and anxiety. It may affect and modify stress reactions and a person’s attitude toward stress. It may also boost self-esteem and a sense of well-being. This may promote peace and relaxation.4 However, you should visit a doctor for better outcomes and to avoid severe problems.
Khadkutkar et al., 2012 showed that yoga practices such as siddhasana could effectively manage a digestive disorder called amalpitta, caused by hyperchlorhydria (increased production of acids). Amalpitta is the result of a faulty diet and lifestyle. Siddhasana and other poses may help improve the excretion and digestion process. Enhanced digestion might improve the balance of pitta in the stomach.5 However, you may consult a physician for diagnosis and treatment. It is better if you do it under the guidance of your trainer.
Pal et al., 2013 showed that siddhasana and other poses might effectively regulate blood pressure. After three months of yoga practice, there was a decrease observed in systolic blood pressure in the subjects. Systolic blood pressure is the pressure exerted by the blood on the walls of the arteries.6 This indicates the possible role of siddhasana in managing blood pressure. However, do not rely on siddhasana alone, as more research is needed to evaluate the extent of its effectiveness. So, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer.
In a study by Pal et al. published in 2013, siddhasana and other yoga poses effectively improved breath hold time (BHT) and oxygen consumption. This might help improve breathing. It also stated that yoga poses might increase anaerobic power, producing energy even with low use of oxygen to perform work with maximum speed. As a result, it might help improve the respiratory function of the individual.6 Even so, you must consult a doctor for proper diagnosis and treatment.
Some other benefits of siddhasana are as follows:
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
In my view, Siddhasana might go beyond the physical benefits and offer so much more. It may be suited for the advancement and development of not just your physical power, but also your spiritual and mental powers. It may provide a platform for you to tap into your inner strength and unlock your full potential.
Dr. Smita barode, B.A.M.S, M.S.
Siddhasana is a beginner-level yoga pose stimulating supernatural abilities in individuals. Seating posture yoga, siddhasana, might be effective in improving blood circulation in the lower spinal region or lower portions of the body. In addition, it might help in the management of stress and anxiety. Kindly consult the doctor if you experience unpleasant symptoms while practising the siddhasana. Try to perform this pose under the guidance of the trainer.
No. However, more research is needed on siddhasana to determine its effect on hair growth. However, please consult a doctor for hair related issues.
Yoga, such as siddhasana, impact nervous system regulation and physiological system functioning and improve psychological well-being. It can also enhance physical fitness (e.g., strength, flexibility, and endurance). So, it might be helpful in pregnancy.7 However, more study is required to prove the effects of siddhasana on pregnancy.
No, although more research is needed to prove the effects of siddhasana on cancer. Kindly consult a doctor.
No, although more research is needed to prove the effect of siddhasana on cancer. Kindly consult a doctor if you suspect any cancer related symptoms.
Siddhasana may help to tone the spinal region. It may also stretch the spinal muscles.2 Even so, you might consult the doctor for better health outcomes.
References:
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 a true mind-body exercise. Yoga poses, breathing exercises and meditation all help to connect the mind with the body. Kundalini yoga posture is one type of yoga that includes chanting, singing, breathing exercises, and asanas. It is considered to lead people to spiritual freedom. It is located in men between the excretory and urinary organs. In females, it is located in the base of the uterus, in the cervix.1 Let us read much more interesting things about kundalini yoga in detail.
Kundalini is derived from the Sanskrit word ‘kundala’, which means ‘coiled’ or ‘circular’. Kundalini is a hidden energy that remains dormant within the body. It is well known as the power that lies in the muladhara chakra and takes the shape of a coiling serpent. It is a form of divine energy located at the base of the spine. The kundalini awakens by practising pranayama, bandha, asanas, mudra and meditation. It is coiled up like a serpent, and its awakening is said to feel like an electric current passing through the spine. Life can become full of positivity and energy as the kundalini awakens. A person’s psychic, physical and emotional capacities may change due to kundalini awakening. It might grow gradually or suddenly. Kundalini yoga is a pose that can help awaken the kundalini. The movements of kundalini yoga are called as kundalini yoga kriyas.1
Based on what I’ve observed, people who participated in Kundalini Yoga sessions showed improvements in various psychological aspects. They reported reduced anxiety and stress levels, enhanced mental well-being and better physical fitness.
Dr. Siddharth Gupta, MD
The steps of kundalini yoga meditation are as follows:
Some fun read facts about kundalini in kundalini yoga are as follows:
Based on my experience and research, I recommend trying Kundalini Yoga as a supplementary treatment for post-treatment Lyme disease syndrome (PTLDS). PTLDS refers to the condition where some patients continue to experience symptoms like fatigue, musculoskeletal pain, and cognitive difficulties for six months or longer after Lyme disease. Kundalini Yoga is safe, accessible, and cost-effective, with participants reporting positive effects on symptoms.
Dr. Rajeev Singh, BAMS
The following are the benefits of kundalini yoga:
Mild cognitive impairment (MCI) is when memory loss occurs and thinking ability may decline. MCI may lead to serious issues, such as Alzheimer’s or other brain diseases. Eyre et al., 2016 proved that kundalini yoga was effective against MCI. It showed that kundalini yoga showed an effect on cognitive functions which are the mental processes that make us focus on things, make a plan or do multiple tasks. It may also help improve mood.3 However, please do not rely on kundalini yoga because it may not help to get rid of MCI on its own. So, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer.
Aravena et al., 2017 proved the effect of kundalini yoga on stress management. The cortisol hormone controls the functioning of stress-related physiological systems. Kundalini yoga may help lower cortisol levels. It may also lower the risk diseases such as hypertension, anxiety, and depression caused by stress.4 However, you may consult a specialist for diagnosis and treatment of any stress related symptoms. It will be best if you practice it under the guidance of your trainer.
Aggression is a harmful social interaction born out of anger that can bring harm to others or self. A study by M Yuvraj, 2020 compared the effects of kundalini yoga and pranayama on selected psychological variables of aggression in school boys. According to the findings, aggression in school boys had dramatically decreased after 3 months of kundalini yoga practice. Furthermore, the same study found that the academic performance of school boys had also improved.6 However, the promising results of kundalini yoga on aggression need to be explored further. Consulting a specialist or a physician might help you make better choices.
Hongasandra et al., 2017 investigated the benefits of kundalini yoga and other yoga postures in diabetic patients. Yoga therapy has been proven to be useful in controlling blood sugar levels. In the study, kundalini yoga was reported to reduce the levels of Hb1AC. HbA1c (glycated haemoglobin) measures blood sugar levels during the past two or three months. Therefore, kundalini yoga may help manage diabetes.5 However, diabetes is a serious condition; it can cause severe side effects. So, please consult the doctor for better health results.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions.
Kundalini yoga is a type of yoga that involves pranayama, meditation, mudra, asana, and bandhas. The practice of Kundalini Yoga consists of the awakening of the resting Kundalini Shakti. It may help with diabetes and stress management. However, if you experience unpleasant symptoms while practising this yoga, please consult a doctor.
No, as there is no evidence suggesting kundalini yoga for skin benefits. More research is needed to prove the effects of kundalini yoga on skin diseases. Kindly consult a doctor.
No. However, further research is required to prove whether kundalini yoga is helpful in hair growth.
Kundalini yoga might be helpful in the management of stress, depression and anxiety. Cortisol is a stress hormone that lowers the function of serotonin (a mood-elevating hormone). Kundalini yoga may help reduce the cortisol levels associated with stress.4 However, these effects need to be confirmed by further research. Kindly consult a doctor for better health results.
No, however, more studies are required to determine the effects of kundalini yoga on cancer. Please consult a doctor for health results.
No. However, for better health outcomes, please visit a doctor and do this posture under the guidance of a yoga trainer.
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 the art and science of healthy living. Practising yoga helps to eliminate all forms of pain, resulting in freedom in all aspects of life. It can be a key to a life filled with health and happiness. Yoga poses help connect the rhythm of our breathing to the movement of the body and changes in mind. Of all the yoga poses, ardha chakrasana is one of the standing postures that have multiple benefits, like stretching or strengthening the spinal muscles and improving the balance of the body.1 Let’s read and find out more about ardha chakrasana.
Ardha chakrasana is also called half wheel pose or ardha urdhva dhanurasana (upward bow pose).1
Ardha chakrasana is a combination of three Sanskrit words, ardha means half, chakra means wheel (ardha chakra means half wheel), and asana means position.1 We can also perform this pose differently, including ardha chakrasana with raised arms and ardha chakrasana while on the back. In the former pose, we can extend the arms and can take the support of the wall to maintain balance. As a preparatory pose, kati sakti vikasaka (fast forward and backward bending) is done. To practice this, inhale while bending backwards and exhale while bending forward.
Ardha chakrasana should be performed empty stomach, early in the morning. The process of ardha chakrasana is as follows:
Ardha chakrasana might help in reducing menstrual pain as it increases blood circulation and provides strength to the muscles.
Dr. Siddharth Gupta, MD
Some fun read facts about ardha chakrasana are as follows:
A study was conducted by Gupta et al., 2020 to determine the effect of a yoga-based exercise program (YBEP) on people with type 2 diabetes mellitus. The study showed that yoga postures such as ardha chakrasana helped improve Hb1AC levels in individuals and maintain blood sugar levels. HbA1c is an indicator that shows blood sugar profile for the previous two or three months. As a result, it may be helpful against diabetes.3 However, more studies may be necessary to determine ardha chakrasana benefits on diabetes. So, you should do this yoga under the guidance of a trainer.
Chronic low back pain (CLBP) is due to an imbalance of weak muscles and poor posture. Tekur et al., 2010 studied the effects of yoga, such as ardha chakrasana, in CLBP patients. It showed that yoga therapy, including ardha chakrasana, lowered the intensity of pain and disability. The same study also showed that it enhanced spinal flexibility. As a result, it might be effective in the management of CLBP.4 However, you should visit a doctor for better outcomes and to avoid severe problems. In addition, it is better if you do this pose with the guidance of a trainer.
Obesity is a condition in which unhealthy levels of fat get accumulated in the body. It can increase the risk of various diseases such as diabetes and heart disease. Das et al., 2020 showed that ardha chakrasana and other yoga postures effectively manage obesity. Ardha chakrasana may help burn excess fat by creating pressure on the stomach.5 Even so, more research is in need to prove the effects of ardha chakrasana on obesity. Kindly consult the doctor.
Nelson et al., 2018 demonstrated the efficacy of yoga asanas in managing cervical cancer. According to the results, yoga poses like ardha chakrasana can help cancer patients with symptoms such as fatigue and poor sleep. It also helped lower cancer-related stress.6 However, as cancer is a severe condition, kindly consult the doctor for proper treatment.
Shukla et al., 2015 carried out 12 weeks of yoga therapy in patients with heart disease. The results showed that yoga therapy, including ardha chakrasana, effectively managed blood pressure and heart rate. It might help reduce the risk of heart diseases such as heart attack and heart failure.7 However, do not rely entirely on ardha chakrasana as it might not be able to alleviate heart disease. Kindly consult the doctor for better outcomes.
Depression is a mood disorder in which there is a decrease in the levels of two mood-elevating hormones, serotonin and norepinephrine. Cortisol may play a crucial role in depression as it is a hormone released in response to stress. Cortisol may also lower the function of serotonin. Yoga, such as ardha chakrasana, might help reduce the cortisol levels in the body. Thus, it might be effective in depression, managing stress and improving mood. It might also be effective in blocking negative thoughts.8 Even so, more research is needed to determine the effects of ardha chakrasana on depression. Please consult the doctor for a proper diagnosis and treatment.
Ardha chakrasana should be avoided if a person has high blood pressure. It should also be avoided by people with ulcers, hernia, or spine injury. It is not recommended for pregnant women as performing it creates pressure on the developing baby.
Dr. Rajeev Singh, BAMS
Some other benefits of ardha chakrasana are as follows:
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
Ardha chakrasana, or half-wheel pose yoga, is a beginner-level yoga pose. This standing posture yoga has several benefits, such as reducing the risk of heart disease, managing obesity, diabetes, etc. It may also be effective in strengthening and stretching the spinal muscles. However, if you feel pain in any part of the body while doing this pose, please consult the doctor. It is better if you do this pose under the guidance of a trainer.
No, however, more studies are required to determine the effects of ardha chakrasana on hair growth. Please consult the doctor for a proper consultation.
No, although more research is needed to prove the impact of ardha chakrasana on vision. Kindly consult a doctor for a detailed consultation for any vision related problems.
No, however, further research is required to prove the effect of ardha chakrasana on AD. Please consult a doctor for diagnosis and treatment.
No, although you must consult a doctor to avoid complications. It is better if you try this pose under the guidance of a trainer.
Ardha chakrasana may be effective in stretching and strengthening the spinal muscles. It may alleviate the CLBP.4 However, kindly consult a neurologist or any other professional for diagnosis and treatment.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga, an invaluable gift from ancient India, embodies the unification of mind-body; thought and action, fulfilment and restraint; and is considered a holistic approach to human health and well-being. Yoga is about practising asanas and discovering a sense of oneness within ourselves, the world and nature.1 Sarpasana is the most versatile of all yoga asanas. Sarpasana, also known as the snake pose or the snake asana, is a yoga pose that is said to have many benefits.
If you are searching for an easy yoga pose which can help you improve your overall health and well-being, look no further than Sarpasana! Please keep reading to learn more about the benefits of this pose and how to do it.
Sarpasana is a backbend in the prone position. “Sarpa” in Sanskrit means snake and “asana” means pose. In English, this asana is known as snake pose yoga. The Sritattvanidhi (treatise written in Karnataka), which was written in the 19th century, mentions this pose as “Sarpasana”, whereas in Iyengar yoga (a book written by the foremost yoga guru; B.K.S.Iyengar) this pose is referred to as Bhujangasana or the cobra pose.2
From my knowledge, regular practice of Sarpasana may help to tone the abdomen and lessen the size of a bulging belly. It is believed to aid in the weight loss journey.
Dr. Siddharth Gupta, MD
The best time to practice Yogasanas is the “Brahmamuhurta”; a Sanskrit word which refers to the time two hours before and including sunrise. It is always advised to practice any asana on an empty stomach. Avoid performing any asana until three-four hours have lapsed after meals. One may perform Sarpasana in the following manner:
In my experience, regular practice of Sarpasana along with other yoga asanas may aid in rheumatoid arthritis. For the benefit of people, this drug-free, readily adaptable, easily accessible, reasonably priced expensive, side-effect-free, and more natural alternative therapy for the management of Amavata (rheumatoid arthritis).
Dr. Rajeev Singh, BAMS
Anahata (heart) – Center of love
Muladhara (root) – Center of stability
Svadisthana (sacral) – Center of creativity
Manipura (solar plexus) – Center of confidence.4
Some benefits of yoga Sarpasana are as follows:
Pushpika et al. conducted a study in 2016 to assess the efficacy of yoga intervention in individuals with lower back pain. The yogic treatment plan included several asanas like Sarpasana. At the end of the study, it was found that lower back pain can be managed in the majority of cases with the help of Yogasanas like Sarpasana. However, further studies are needed to support these results. Consequently, it is recommended to consult a doctor for proper treatment; do not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.5
Diabetes is characterized by an increase in glucose in the blood. Malhotra et al. conducted a study in 2003 on Type II diabetic individuals to assess the effect of yoga intervention consisting of various asanas like Sarpasana on Type II Diabetes mellitus. The 40-day practice of asanas like Sarpasana showed a decrease in fasting and post-prandial blood glucose. Therefore, yogic postures like Sarpasana might help improve glycemic control. However, if you have an abnormal sugar level, you should consult a doctor and not rely on this asana alone to treat diabetes. Additionally, it is recommended to practice this asana under the guidance of a professional trainer.6
Musculoskeletal disorders (MSDs) are complex syndromes ranging from acute to chronic pain, disability or impaired physical function. Yogasanas like Sarpasana move the spine and the lower body through the complete range of motion and might help improve muscle activity. Thus, it may provide symptomatic relief from MSDs. However, limited studies are known in this area. So, in case you have any muscle disorders, it is recommended to consult a doctor and not rely on this asana alone. Additionally, it is advised to perform this asana under the guidance of a qualified trainer.7
Martale et al. conducted a study in 2014 to assess the effects of Pranayama on physiology. The result on biochemical variables revealed a reduction trend in the values of triglycerides, cholesterol and LDL (Low-density lipoprotein). The results of this study sustained the fact that Yogasanas like Sarpasana may help improve the lipid profile. However, it is recommended to consult a doctor if you have an abnormal lipid profile. Sarpasana should not be considered a substitute for modern medicine and should be performed under the supervision of a qualified trainer.8
Verma et al. conducted a study in 2017 to assess the effect of yoga practices on micronutrient absorption in 66 urban school children. The yoga intervention included several supine pose and prone pose asanas including Sarpasana. 12-weeks of yoga intervention showed improvement in micronutrient absorption. Therefore, asanas like Sarpasana may improve micronutrient absorption. However, more studies should be conducted to support these claims. It is recommended to not consider this asana as an alternative to modern medicine. Additionally, it is advised to perform this asana under a qualified trainer.9
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Few conditions where Sarpasana is contraindicated are:
Sarpasana is a backbend in a prone position. “Sarpa” in Sanskrit means snake, and “asana” means pose. In English, this asana is known as snake pose yoga. The Sritattvanidhi (treatise written in Karnataka), which was written in the 19th century, mentions this pose as “Sarpasana”, whereas in Iyengar yoga (a book written by the foremost yoga guru; B.K.S.Iyengar) this pose is referred to as Bhujangasana or the cobra pose. Practising Sarpasana may provide several benefits, which include improvement of diabetes, asthma, muscular flexibility, and lipid profile. Additionally, this asana may help promote appetite, relieve constipation, strengthen legs and shoulders and improve flexibility.
Sarpasana is known as the snake pose in yoga. “Sarpa” in Sanskrit means snake and “asana” means pose. In English, this translates to snake pose yoga.
Sarpasana may provide several benefits, which include improvement of diabetes, asthma, muscular flexibility and lipid profile. Additionally, this asana may help promote appetite, relieve constipation, strengthen legs and shoulders and improve flexibility.
Lie on your stomach with your legs straight, and your feet joined together. Place your chin on the floor. Next, interlock the fingers and place your hands on your buttocks. Push your hands back and try to raise your arms as much as possible. Imagine someone is pulling your arms from behind. Hold this position as long as it is comfortable. Next, slowly return to the initial position and relax your body. This completes one round of Sarpasana. Repeat and practice up to five rounds.3
People having cardiac disorders, vertebral and disc disorders, hernia, and ulcers should abstain from performing Sarpasana.3
No, Sarpasana is not a part of surya namaskar.
1. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Nov 06] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf
2. N.E.Sjoman. Sarpasana. The Yoga tradition of the Mysore palace. Abhinav publications.1999;16,21,71,72. Available at:
https://terebess.hu/english/Yoga-Tradition-of-the-Mysore-Palace.pdf
3. Swami Satyananda Saraswati. Asana Prayanama Mudra Bandha. Yoga Publication trust Bihar: India.1996;201-203. Available at:
https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf
4. Swami Satyananda Saraswati. Kundalini Tantra. Awakening the chakras. Pg.53.Available at:
https://sriyogaashram.com/ebook/Swami-Satyananda-Saraswati-Kundalini-Tantra.pdf
5. Pushpika et al. Clinical evaluation of selected Yogic procedures in individuals with low back pain.Ayujournal. April,2010. DOI:10.4103/0974-8520.72409. Available at:
6. Malhotra. V, Singh. S, Tandon OP, Sharma SB. (2005). The beneficial effect of yoga in diabetes. Nepal medical college Journal, 7(2), 145-47
Available at: https://pubmed.ncbi.nlm.nih.gov/16519085/
7.Mullerpatan RP, Agarwal BM, Shetty TV. Exploration of Muscle Activity Using Surface Electromyography While Performing Surya Namaskar. Int J Yoga. 2020 May-Aug;13(2):137-143. doi: 10.4103/ijoy.IJOY_72_19. Epub 2020 May 1. PMID: 32669768; PMCID: PMC7336940
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336940/
8. Martale at al. The Effect of Pranayama on Physiological Aspects. Entire Research, Vol.- 6, Issue-II. 2014;66-70
Available at: http://www.ghrws.in/Entire%20Research/E.%20R.%202014/Volume-6,%20Issue-II,%20April%202014.pdf
9. Verma A, Shete S, Kulkarni D, Bhogal RS. Effect of yoga practices on micronutrient absorption in urban residential school children. J Phys Ther Sci. 2017 Jul;29(7):1254-1258. doi: 10.1589/jpts.29.1254. Epub 2017 Jul 15. PMID: 28744059; PMCID: PMC5509603
Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5509603/
10. Pal Surbhi, Role of yoga therapy (Asana & Pranayama) in the Management of Menopausal Syndrome. Sangyaharan Shodh: International Peer Reviwed: Aug. 2022, Vol. 25, No.2/ ISSN 2278-8166
Available at:
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
It doesn’t matter if you are a beginner or an expert. Yoga has something to offer to everyone from day one! People perform yoga for different reasons, for inner peace, healing, or fitness goals. There is a pose to suit every need. Yoga is so much more than a workout. It combines postures, deep relaxation, meditation and breathing exercises.1
The aim of the practice of yoga is self-realization. The word Yoga is derived from a Sanskrit word, which means ‘to join’ or ‘to unite’ The yogic scriptures say that yoga leads to the joining of individual consciousness to the universal consciousness.2 If you want to learn more about Supta Vajrasana, a variation of the traditional Vajrasana pose, keep reading!
The word asana is a Sanskrit word that means pose or posture. Vajrasana is mentioned in the texts of Gheranda Samhita. To achieve Vajrasana, one should place the heels on either side of the anal region and tighten the thighs like a Vajra. In Hathayoga Pradipika, Vajrasana is mentioned as the synonym of Siddhasana.3 Supta Vajrasana is a variation of the Vajrasana pose. This pose is suitable for women who struggle with menstrual pain. It is an excellent exercise to increase blood flow in the internal organs like the kidney, pancreas and liver.4 The Supta Vajrasana also strengthens the muscles of the back, neck and chest region.3
The Supta Vajrasana is a type of Vajrasana. So, to start with this pose; you need to sit in the Vajrasana pose. Begin by following these steps:
Here are some fun facts about the Supta Vajrasana.
Yoga offers many benefits for the body and mind. However, ensure you perform the pose correctly, following all the necessary precautions. Beginners need to complete the pose under the supervision of any instructor or teacher. This will help you perform the pose better and get the maximum benefits.
With our rapid lifestyle, we often face many health issues. Muscle pain has become a common problem for many of us. This is why more and more people are taking up yoga to stay healthy and fit. Supta Vajrasana yoga pose is known to strengthen the back, neck and chest muscles.3 It might also help with back pain because it involves stretching of the back.7 So it might be a good pose for people whose job involves sitting in one place all day.
Good blood circulation is very essential for a healthy body. Performing Supta Vajrasana might be an excellent choice to enhance blood flow in internal organs like the kidneys, liver and pancreas.4
Many women struggle with abdominal pain when they are menstruating. This is an issue that is often neglected, and women struggle a great deal because of it. Yoga might be a good choice for women who want to get rid of this pain in the comfort of their homes. Supta Vajrasana helps stretch the pelvis and abdomen, making the uterus healthy. Also, it might help with menstrual problems like back pain.7 However, if your pain does not improve with these home remedies, make sure to consult with your healthcare provider or a gynaecologist.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Based on some published studies, premature ejaculation is one of the reasons for the unsatisfied and unfavourable sexual life amongst many couples. In such cases, practising sitting yoga asana is highly beneficial. Supta vajrasana is a type of sitting yoga asana. Therefore, supta vajrasana might be beneficial in managing premature ejaculation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
During the initial stages, it is best to perform the exercise under the supervision of a yoga practitioner or an expert. You need to keep some things in mind before doing the Supta Vajrasana.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
When you set a routine incorporating certain yoga asana which includes breathing exercises (pranayama), and stretching techniques (asanas like supta vajrasana and kapalbhati), it might help you with weight reduction and chronic anxiety.
Dr. Rajeev Singh, BAMS
Also Read: Positions To Relieve Gas: Research-Backed Techniques for Comfort
Yoga is an excellent way to stay healthy and fit, as it can be performed in the comforts of your home. Supta Vajrasana is a variation of the sitting pose of Vajrasana. This Asana is good for increasing blood circulation in vital organs like the liver, kidney and pancreas. It might also help strengthen the neck, back and chest muscles. Women who struggle with menstrual pain can also do Supta Vajrasana to alleviate the pain. However, an important thing to note is that it should not be performed in case of an asthma attack or any significant knee or abdominal surgery. If you are a beginner, complete the pose under the guidance of a trained professional. It will help you do the pose correctly and get the best out of it.
The number of sets mainly depends on your ability to do the pose. As a beginner, you start by doing once. Then, as you practice the pose, you can easily repeat the pose one to three times. However, try not to overdo the pose, as it can badly affect your body. Also, if you are doing the pose for the first time, make sure to do it under the guidance of a trained professional.
People usually hold the pose for about 30 seconds to three minutes. Beginners can hold the pose for 30 seconds. You can hold the posture for up to three minutes with regular practice.4 However, try not to overdo the pose the first time you try it, or else you may injure yourself.
Supta Vajrasana might help you improve blood circulation to vital internal organs of the body. It might also help strengthen the back, neck and chest muscles. Women who deal with menstrual pain may also benefit from it. However, if you are suffering from health issues, talk to a healthcare provider first. Also, if you are performing the pose for the first time, make sure to do it under the supervision of a yoga trainer.
Avoid doing the Supta Vajrasana if you have had any recent knee or abdominal surgery. Also, avoid doing the pose if you had an asthma attack and suffer from pain in the lumbar spine region.5 If you are a beginner, do the pose under the supervision of a trained individual.
1. Introduction to Yoga – Harvard Health [Internet]. [cited 2022 Oct 12]. Available from: https://www.health.harvard.edu/exercise-and-fitness/introduction-to-yoga-copy
2. Yoga: Its Origin, History and Development [Internet]. [cited 2022 Oct 12]. Available from: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development
3. Sharma DrD. Review and Importance of Vajrasana in Daily Life. Int J Res Appl Sci Eng Technol [Internet]. 2021 Feb 28 [cited 2022 Oct 12];9(2):230–3. Available from: https://www.researchgate.net/publication/349672709_Review_and_Importance_of_Vajrasana_in_Daily_Life
4. Supta Vajrasana – The Diamond Pose, in recline | Benefits | Learn Yogasanas Online | Yoga and Kerala [Internet]. [cited 2022 Oct 12]. Available from: https://www.keralatourism.org/yoga/standing-postures/supta-Vajrasana
5. Supta Vajrasana [Internet]. [cited 2022 Oct 12]. Available from: https://www.yogaindailylife.org/system/en/level-4/supta-Vajrasana
6. Benefits of the Supta Virasana Iyengar Yoga Asana [Internet]. [cited 2022 Oct 12]. Available from: https://www.simplyyoga.com.au/2016/10/21/supta-virasana-supine-hero-pose/
7. Shri Sridharan YS, Deepak Professor of Physiology KK, Thakur JS, Nesari Director T, Ravindra Professor of Physiology N, Basavaraddi Director I v, et al. Yoga Vijnana (The Science and Art of Yoga) Editorial Board Advisory Board Editor-in-Chief Executive Editor. Half Yearly Journal of MDNIY. 2021;1(2).
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The Sun Salutation, or suryanamaskar, is a yoga practice that comes from the worship of the sun. It comprises a series of twelve asanas. According to yoga literature, while doing suryanamaskar, all muscles of the body experience stretch and pressure. Out of the twelve asanas, the eighth position yoga is adho mukha svanasana. This asana has several benefits, such as improving blood circulation and stretching the muscles of the arms, spine, legs, shoulders and inner thighs.1,2 Now, we will discuss the process of the adho mukha svanasana.
Adho mukha svanasana is also referred to as the downward-facing dog pose, downward dog pose or bent-head dog pose.3 It is the forward bending position.
Adho Mukha Svanasana is derived from Sanskrit. Here adho means down, mukha means face, svana refers to dog, and asana is a posture or position. This pose is similar to that of a dog facing downward. Hence it is known as Adho Mukha Svanasana. It comes into the class of ‘prone postures’.3 Let’s read about the process of adho mukha svanasana.
The process of adho mukha svanasana is as follows:
Some fun read facts about adho mukha svanasana are as follows:
The principles of deep relaxation, surrender, and letting go that are cultivated in Adho Mukha Savasana can be applied to daily life. It teaches practitioners to find moments of stillness, calmness, and restoration amidst the chaos of everyday activities.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the benefits of adho mukha svanasana are as follows:
One of the best yoga positions to lower high blood pressure is adho mukha svanasana. As it boosts blood flow to the brain, this forward-bending position may allow the heart rate to slow down. This feature may be good to fight the factors contributing to excessive blood pressure. It may also help reduce stress by calming the body and the central nervous system.4 However, please do not rely on adho mukha svanasana because it may not help to get rid of hypertension on its own. So, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer.
Chronic low back pain (CLBP) is due to an imbalance of weak muscles and poor posture. Colgrove et al., 2019 studied that the downward-facing dog position may help strengthen the arms, legs and lower body in people with CLBP. It may also stretch the chest, back, calves and feet and relieve lower back pain. This might help increase strength and flexibility. As a result, adho mukha svanasana may be beneficial for CLBP.5 However, you should visit a doctor for better outcomes and avoid severe problems.
Phadke et al.,2014 claimed that suryanamaskar yoga such as adho mukha svanasana can alleviate stress, anxiety and depression. Additionally, the regulation of breath used in suryanamaskar has a calming effect on the nervous system and calms the mind. 1 But, the result of adho mukha svanasana in improving mental health needs to be explored. Please consult the doctor to avoid complications.
Chronic Pelvic Pain (CPP) is a condition in which you may have pain below your chest and above your hips that lasts for an extended period. Alison et al., 2017 studied the benefits of adho mukha svanasana and other yoga positions in women with CPP.t may aid in reducing pelvic floor dysfunction, which may include constipation and promote deep breathing, awareness and relaxation, all of which may assist in lowering CPP.7 However, you must see a doctor for better outcomes and to avoid any complications.
Tendonitis is when pain and inflammation occur in the tendons, the connections between the muscles and the bones. It can occur in the area near the ankles and wrists. The book ‘The Yoga Beginner’s Bible’, by Morello, 2015, demonstrated that adho mukha svanasana might help manage tendonitis. While doing the adho mukha svanasana, the heels are pressed on the ground. It might help stretch the calf muscles.2 Even so, you must consult a doctor for proper diagnosis and treatment.
Some other benefits of dog pose yoga are as follows:
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
While in Adho Mukha Savasana, the body experiences a complete stretch from the fingertips to the toes. It elongates the spine, stretches the hamstrings, releases tension in the shoulders, and provides an overall sense of openness and length.
Dr. Rajeev Singh, BAMS
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
Adho mukha svanasana is a forward bending type of position. It may help stretch the muscles of the legs, hands, calves and inner thighs. This is a rejuvenating pose. It might help strengthen the muscles and improve the blood supply to the brain. Even so, you may avoid this asana if you feel pain in the body while practising it; kindly consult the doctor.
No, although more research is needed to prove the effects of adho mukha svanasana or downward facing dog pose on skin. Kindly consult a doctor.
No, however, more studies are required to determine the effects of downward facing dog pose or adho mukha svanasana for hair growth. Please consult the doctor for health results.
No. However, please consult the doctor for diagnosis and treatment.
No, but more research is needed to prove the effects of adho mukha svanasana on Alzheimer’s disease.
Adho mukha svanasana improves blood circulation in the head. It may also help increase oxygen saturation levels. This might help the lungs and heart to become stronger.6 Even so, you might consult a doctor for better health outcomes.
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.
Mudra is a term which means ‘gesture’. Each mudra has an effect on the body, mind, and energy. Yogis describe the mudras as postures that regulate energy flow, that can connect the individual body’s energy with the universal or cosmic force.
Mudras are classified into five varieties: hasta (hand), mana (head), kaya (postural), bandha (lock) and athara (perineal). The lips, head, eyes, ears, and tongue are used when performing a mana mudra. For example, shambhavi mudra belongs to the category of mana mudras that uses the eyes. It is also categorized as mukha mudra. It is an essential aspect of kriya yoga which may help improve our spiritual life.1 Let’s read about the interesting features and benefits of shambhavi mudra.
Menstrual issues are considered to affect 75% of women, which has a significant negative influence on their physical, psychological, social, and economic well-being. Yoga has recently gained a lot of popularity as one of the basic alternative therapies for numerous illnesses. Studies on the advantages of yoga and meditation for treating these conditions have been ongoing and are very encouraging. According to the studies, before beginning the Shambhavi Mudra kriya and after using it for at least six months, respondents reported significant improvement in various menstruation illnesses such as dysmenorrhea, premenstrual syndrome symptoms, heavy menstrual flow and irregular menstrual cycles.
Dr. Smita barode, BAMS
Shambhavi mudra is also called ‘eyebrow centre gazing pose’ or ‘bhrumadhya drishti pose’. This mudra can be performed with the eyes open. It is also incorporated in asanas such as simhasana or the lion pose. Shambhavi mahamudra and internal shambhavi mudra are two variations of shambhavi mudra. With your eyes closed, you can perform the internal shambhavi mudra. Sadhguru of the Isha Foundation is the inventor of the shambhavi mahamudra kriya. This variation consists of a variety of yoga exercises and meditation levels to achieve a variety of advantages.1 This article talks about shambhavi mahamudra in detail. However, for the sake of simplicity, we have used the term shambhavi mudra to describe it.
Did you know?
Researchers believe that the regular practice of Shambhavi meditation may improve the quality of sleep. I suggest one should get into the habit of regularly practising the Shambhavi Mudra gradually and not overdo it for best outcomes.
Dr. Rajeev Singh, BAMS
The shambhavi mudra steps are as follows:1
The Shambhavi Mudra is well-known for its benefits. Although, it can cause more harm than improvement in your health if not done correctly. Reports say that Shambhavi Mudra may even cause headaches. I suggest the practice of Shambhavi Mudra should be done under an experts’ guidance, and not for more than 10 minutes in a day.
Dr. Siddharth Gupta, MD
Some fun read facts about shambhavi mudra are as follows:
Following are the benefits of shambhavi mudra:
In a 2017 study, Peterson et al. investigated the effects of shambhavi mudra on diseases linked to stress. The research found that shambhavi mudra is a low-cost natural therapy that assists in stress reduction in individuals. In addition, it may calm the mind. As a result, it might be helpful in illnesses like depression and anxiety related to stress.1,2 More research, however, is required to demonstrate the impact of shambhavi mudra on mental health. Therefore, please see your doctor for better health outcomes.
Systolic blood pressure is the pressure exerted on the walls of blood vessels when your heart pushes blood out to all the organs. Improvement in systolic blood pressure may enhance the heart function. Parthasarathy et al., 2019, studied the effect of shambhavi mudra and yogasana on systolic blood pressure. It showed that after six weeks of yoga, there was an improvement in systolic blood pressure. However, more studies may be necessary to determine the exact impact of shambhavi mudra on the heart.3 Therefore, before performing the shambhavi mudra, you should seek medical advice for diagnosis and treatment of any heart related condition you may have.
Shambhavi mudra may help strengthen the eye muscles. It may also help release the pressure in the region of the eyes. As a result, it might help to avoid eye problems.1 However, you must consult the physician as it might cause complications and should be done under the guidance of your trainer.
Regular practice of shambhavi mudra may stop the degeneration of the pineal gland. The pineal gland is essential in maintaining the function of the brain and hormonal balance. It may also help in emotional development in children above the age of eight years.1 However, you must consult your child’s pediatrician or a specialist before starting this practice.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Like every exercise, Shambhavi mudra has the following risks and contraindications:
With the guidance of a qualified and experienced yoga teacher, we can assess and analyse the risk factors and continue to practice the exercise with precautions.
Also Read: Eye Yoga Exercise: The Comprehensive Guide to Improved Vision
Shambhavi mudra is also called mukha mudra since it is performed with the eyes. It has multiple benefits, like strengthening the eye muscles and reducing stress and depression. Even so, you may avoid this mudra if you feel pain in the body while practising it. You should consult the doctor before performing the shambhavi mudra.
No, However, more research is needed to determine the effects of shambhavi mudra on the skin.
No, but more research is needed to prove the effects of shambhavi mudra on Alzheimer’s disease.
Yes, shambhavi mudra is advised in children as it may be helpful in emotional development and improve brain function. It may also maintain the hormonal balance. However, please consult the doctor for best results in children.
No, but additional studies on the eyebrow centre gazing pose is needed. Please consult a physician.
No. However, further research is required to prove whether the shambhavi mudra affects cancer.
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.
We all know the benefits of exercise; however, finding the discipline to start training and sticking with it is often challenging. Whether you are at the beginning of your fitness journey or somewhere in the middle of your health transformation, yoga might help you get started. In this modern world, yoga has taken its firm place in society. Many healthcare professionals have begun recommending yoga as a holistic way to improve various health conditions. It is cost-effective, and when combined with modern medicine, yoga may become a vital means of providing complete healthcare solutions for the public health system. Yoga consists of several asanas and postures that might benefit different areas of the body.1 In this blog, we bring one such Yoga pose, the Uttanpadasana pose. Let us learn more about Uttanpadasana benefits and more.
Did you know?
Uttanpadasana is a traditional upward-facing yoga pose. In Sanskrit, Uttana means ‘raised’, and pada means ‘leg’; thus, Uttanpadasana is also called the raised leg pose. In the Uttanpadasana yoga, your legs are extended straight above the ground and held at a 90° angle. Uttanpadasana yoga pose might help with problems such as indigestion, constipation, diabetes and nervous exhaustion. This pose may create a balance between the navel region and strengthen the nabhimandal or the abdominal region.1
You may practise Sarvangasana as a follow-up pose. Sarvangasana is a head-down body-up pose in which one lifts the trunk and legs above the head, supporting the body weight on the spine, arms and shoulder.1,2
Uttanpadasana has two types:
Let me tell you a secret! Uttanpadasana may aid in menstrual pain. Yes, you read it right. I recently read an article suggesting that the lower abdominal muscles are where the pain is most concentrated, and the motive of asana practice for pain relief is to achieve muscular relaxation by extending those muscles. From my perspective, the regular use of relaxation methods and yoga poses may lessen period-associated discomfort and irregular periods.
Dr. Siddharth Gupta, MD
The following steps will assist you in performing the Uttanpadasana pose:
Here are a few motivating facts about the Uttanpadasana yoga pose:
In this 5G era, we constantly struggle to walk parallel to the fast-growing world. But with this, stress and anxiety has become a common complaint. From my experience, when Uttanpadasana collaborates with other yoga asanas, it may do wonders for our minds and overall health! Deep breathing involved in this yogasana adds oxygen to the blood flow and triggers the production of endorphins, which are organic substances that may energise and induce calm. I recently read an article which suggests that this yogasana may enhance the well-being, balance, spirit, determination, efficiency and output of individuals and organisations.
Dr. Rajeev Singh, BAMS
Uttanpadasana mainly targets the abdomen, legs and lower back might create a sense of balance in the body. Raised leg pose may also have the following benefits:
A study by Salomi et al., 2022 found that the daily practice of Uttanpadasana might help enhance the functions of the digestive system. As you perform the asana, your abdominal organs get massaged, improving their functions. It might help to make more digestive juices which might increase bowel movement and help remove waste from the body. This action might be beneficial in reducing various stomach ailments such as flatulence, indigestion, acidity and constipation. Thus, Uttanpadasana yoga might be recommended for people suffering from stomach-related digestive issues.1,2 If you have a constant digestive problem, consult a doctor; do not rely on this asana.
The regular practice of Uttanpadasana yoga might make your abdominal muscles stronger. During this asana, your abdominal muscles are contracted, which may improve the toning. The Uttanpadasana pose may balance the navel centre and strengthens the abdominal muscles (nabhimandal).2
Salomi et al., 2022 suggested Uttanpadasana might help boost blood flow to your heart. While performing the Uttanpadasana pose, you lie down on the floor, which creates less pressure on your heart and blood vessels.A reduction in the constant pressure allows the heart to function more effectively. It might boost the circulatory system allowing a more effortless blood flow through the veins and heart.1
Yoga practice may help develop the body and mind; however, it is not an alternative to modern medicine. Therefore, you should not depend on yoga alone to treat any health condition. Instead, consult a qualified doctor who will assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.
Uttanpadasana must be practised with a few precautions to avoid injuries, and the risks may include the following:
With the supervision of a qualified yoga master, you may assess and analyse the risk factors and continue to practise Uttanpadasana yoga with precautions.
Also Read: Yoga for Constipation: Effective Poses for Digestive Relief
Uttanpadasana is a traditional yoga pose in which the legs are raised above the ground and maintained straight up at 90°. It has two types namely, Ek pad uttanpadasana and Dwi pad uttanpadasana. This asana may benefit the abdominal muscles and create balance in the navel centre. I Relief in indigestion is probably the main focus of Uttanpadasana benefits. Regular practice may not only enhance bowel movement and blood flow but also may reduce lower back pain and strengthen the legs and hamstrings. However, practice the Uttanpadasana pose under the guidance of a trained yoga master for best results
Also Read: What Causes Double Chin: Research-Based Insights
Uttanpadasana is an upward-facing pose. The name is made of two Sanskrit words, in which uttana means ‘raised’, and pada means ‘leg’; hence, Uttanpadasana is also termed as the raised leg pose. In the Uttanpadasana pose, either one or both legs are raised straight upwards at 90° above the floor.1
There are two types of Uttanpadasana yoga pose. One is Ek pad Uttanpadasana which is performed with one leg raised at a time and Dwi pad Uttanpadasana, which includes raising both legs at the same time and holding them at a 90° angle.1,2
You may perform Uttanpadasana yoga three or four times daily for best results. You may practise raised leg pose for five seconds, and if comfortable, you may increase the holding time to 30 seconds.2
Uttanpadasana may target the legs, hamstrings, abdomen and lower back muscles. An increase in the strength and flexibility of these areas may be seen with regular practice.2
Uttanpadasana might benefit the digestive system. It may produce digestive juices increasing bowel movement and allowing the waste excretion. In this asana, your abdominal organs may get massaged, which might relieve the stomach ailments such as flatulence, indigestion, acidity and constipation.1,2
1. Salomi S, Kiranmayi P, Pentakota V, Vijayalakshmi P. Impact of Sarvangasana and Uttanpadasana on Hemodynamic parameters. Res J of Pharm and Techno. 2022;15(7):3029–33. Available from: https://rjptonline.org/HTMLPaper.aspx?Journal=Research+Journal+of+Pharmacy+and+Technology%3bPID%3d2022-15-7-28
2. Yogapoint- Guide to Yoga Practices. [Internet]. YogaPoint India; [cited 2022 Oct 16]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf
3. What is Uttana Padasana? – Definition from Yogapedia [Internet]. [cited 2022 Oct 16]. Available from: https://www.yogapedia.com/definition/6338/uttana-padasana
4. Swimmers perform Yoga in Yamuna – Times of India [Internet]. [cited 2022 Oct 16]. Available from: https://timesofindia.indiatimes.com/city/allahabad/swimmers-perform-yoga-in-yamuna/articleshowprint/92372902.cms
5. Swami Adhyatmananda. Varicose vein [Internet]. Yoga and Health. [cited 2022 Oct 19]. Available from: https://www.divyajivan.org/yoga&health/varicose%20vein.htm
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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