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Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe

Introduction:  

In recent years, life has been moving at an increasingly quick speed and we can see the changes in the world around us when we pay close attention. A more attractive environment created illness which created increased environmental pollutants, psychosocial disorders, altered food patterns, and a poor diet. Our health is being negatively impacted by the culture that we are following and the high levels of stress. Yoga is now being embraced by many individuals as a remedy to these changes.1Yoga has been practised for ages and represents the idea of a healthy way of life. It has recently grown in popularity throughout the world and is now recognized as an alternative medicine approach. Yuj, which indicates union in Sanskrit, is where the word “yoga” comes from. It represents the fusion of personal consciousness (jee-vatma) with cosmic knowledge (Paramatma). It might ultimately lead to a state of bodily and mental health.1,2 

What is Sudarshan Kriya? 

Sudarshan Kriya has its roots set in traditional yoga and is a specific form of a yogic practice called pranayama. Pranayama is a unique part of yoga which focuses on breathing. It is mainly based on balancing the nervous system and may help with the psychological stress-related disorders which have risen in recent times.1 Sudarshan kriya is a type of cyclic controlled breathing. It has distinct components in it which are as follows: 

Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht

According to the literature I have come across, Sudarshan Kriya might enhance your immune function. It may increase immune cell counts in both healthy and health-compromised individuals, improving your body’s defence against infections and diseases.

Dr. Siddharth Gupta, MD

How to do it? 

To practice Sudarshan kriya, you must follow the given steps: 

In my experience, Sudarshan Kriya might offer several benefits for cardiovascular health. It may help to lower heart rate and blood pressure, promoting a healthier cardiovascular system. Additionally, practising Sudarshan Kriya has been shown to potentially improve cholesterol and triglyceride profiles, which are important markers of lipid health.

Dr. Rajeev Singh, BAMS

Do You Know? 

Also Read: Benefits of Bhastrika Pranayama and How to Do it By Dr. Ankit Sankhe

Benefits of Sudarshan Kriya: 

Sudarshan kriya may be beneficial to both mind and body in which Sudarshan kriya may reduce stress and depression. Some of the potential uses of Sudarshan kriya are: 

1. Benefits of Sudarshan kriya for Stress: 

Sudarshan kriya might help in reducing the anxiety levels in humans and may help in the stabilisation of mental activity, brain function and relief from stress. This might help relieve the common symptoms of stress such as insomnia (inability to fall asleep). It was found in studies that the Sudarshan kriya yoga (SKY) practice might help in attaining an improved sleep quality by reducing stress and anxiety.1Furthermore, a comparison study done on various yoga practices on post-traumatic stress disorder (PTSD) showed that the practising Sudarshan kriya has better outcomes. Sudarshan kriya yoga might provide a “corrective emotional experience” for healing deep emotional wounds and might also heal cognitive distortion (negative ways of thinking) which, is usually caused due to traumatic experiences.1 

2. Benefits of Sudarshan kriya for Depression: 

A group of researchers led by Janakiramaiah have found that Sudarshan kriya might be helpful for people with mild and melancholic depression. Noticeable differences in the reduction of depression might be observed in the people who practised Sudarshan kriya. However, more research is required to prove these claims.1 

3. Benefits of Sudarshan kriya for Tobacco Addiction: 

A study conducted on cancer patients with a habit of tobacco noticed that cancer patients who completed their standard therapy may control their tobacco habit with the help of Sudarshan kriya practices. However, more research is required regarding these effects.1 

4. Benefits of Sudarshan kriya for Oxidative stress: 

Research has noted that psychosocial stress (stress caused due to psychological and social situations) might also lead to an increase in oxidative stress in the body. Few studies have shown that practising Sudarshan kriya yoga might lead to a decrease in oxidative stress. In a study conducted by Sharma et al., it was seen that blood lactate (indicator of oxidative stress) levels were lowered in people practising the SKY technique. It was further noted that the levels of superoxide dismutase, catalase and glutathione were increased. This indicates a boost in the antioxidant activity which also contributes to the lowering of oxidative stress. Therefore, Sudarshan kriya might help in reducing oxidative stress in the body.   However, more research is necessary for claims.1 

I would suggest practising Sudarshan Kriya for your overall respiratory health. It has been found to have a possible positive impact on respiratory function. Thus by incorporating deep, rhythmic breathing patterns, Sudarshan Kriya enhances your respiratory well-being.

Dr. Smita barode, BAMS

5. Other benefits of Sudarshan kriya: 

Gebrag and Brown found in their study that Sudarshan kriya might be helpful in certain medical conditions: 

However, more research is required to prove these claims. 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe

Risks of Sudarshan Kriya 

There is a requirement for more research and exploration to state the effects of the Sudarshan kriya on the body, including the risks that it might have. 

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.  

Conclusion  

Sudarshan kriya is a specific form of pranayama in which cyclic breathing is performed. It might help in calming the body and mind. It mainly includes four distinct stages in the practice: Ujjayi (victorious breath), Bhastrika (Ballow Breaths), chanting of Om and Sudarshan kriya. It might be beneficial for reducing stress, anxiety, depression, and post-traumatic stress disorder (PTSD). However, it might have risks too which need to be explored by further researchers. Kindly ensure to seek guidance from a qualified and experienced yoga expert before practising it. 

Also Read: Benefits of Gomukhasana (Cow Face Pose) and How to Do it By Dr. Himani Bisht

Frequently Asked Questions 

Is Sudarshan kriya good for depression? 

Yes, Sudarshan kriya might help in reducing the symptoms of depression when practised regularly.1 If you have depression problems, consult your doctor and do not self-medicate.  

Are there any benefits of Sudarshan kriya for insomnia? 

Yes, Sudarshan kriya might be beneficial for insomnia which is one of the common symptoms of stress. It has been seen in studies that it might help in the attainment of improved sleeping patterns. 1 

Can Sudarshan kriya help in curing cancer? 

There are no reports that claim the beneficial effects of Sudarshan kriya for cancer. There is a need for more research on this subject. 

Is Sudarshan kriya an easy exercise? 

Sudarshan kriya is a cyclic, rhythmic, breathing yogic practice. It consists of four distinct steps such as Ujjayi, bhastrika, chanting of om and Sudarshan kriya. It is relatively easy and can be performed under proper guidance.1   

What are the benefits of Sudarshan kriya? 

Sudarshan kriya might be beneficial for people with anxiety, stress, depression, tobacco addiction, pain, and stress-related medical conditions. However, more research is required to prove the effectiveness of these exercises in detail. Kindly ensure to practice this exercise only under the expert supervision of a yoga teacher.1  

References: 

1. Zope S, Zope R. Sudarshan kriya yoga: Breathing for health. Int J Yoga [Internet]. 2013;6(1):4. Available from: http://www.ijoy.org.in/text.asp?2013/6/1/4/105935 

2. Vagga A, Akarte NR. Sudarshan Kriya A Novel Breathing Technique. Int Jouranl Anatoy Physiol Biochem [Internet]. 2017;4(7):7–14. Available from: https://www.researchgate.net/publication/321376819_Sudarshan_Kriya_A_Novel_Breathing_Technique 

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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Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht

Introduction: 

The desire to lead a healthy life is a simple but difficult one. Healthy life focuses on the concept of positive health. Health does not merely mean the absence of disease but the ability to cope effectively with disease.  

To make this concept come to life, yoga is being adopted by many to manage our physical and mental health. It is an all-natural, drugless concept of wellness.1  

Various seals and fossil remnants of the Indus Valley Civilisation indicate that yoga was prevalent in ancient India, around 2700 BC. The yogic lore considers Shiva to be the founder of yoga. It contains various asanas and practices. It includes various practices such as yama and niyama (principles for conduct in personal and social life), asana (various sitting, standing and lying postures), pranayama (breathing techniques), pratyahara (withdrawal of senses from sense organs to control mind), bandha and mudra (manipulation of semi-voluntary and involuntary muscles), shatkarma kriya (cleansing process) and dhyana (meditation).1 

Sukhasana is one of the easier asanas among all the postures. Keep reading to find out how to include it in your daily routine!  

Did you know?

  • In a study conducted in the United States, it was found that practicing Sukhasana can help reduce anxiety and stress levels. source: ncbi
  • In a study conducted among office workers, it was found that practicing Sukhasana during breaks can reduce work-related stress and improve productivity. source: ncbi
  • Sukhasana can help relieve menstrual discomfort and improve menstrual health. source: ncbi
  • Sukhasana is considered safe for most individuals, including pregnant women, when performed correctly. Source: americanpregnancy.org

What is Sukhasana? 

Sukhasana is also known as the easy sitting pose. It can be performed by people of all age groups. The name sukhasana is derived from the word “sukham” which means easy, comfortable, joyful or pleasure, etc.2 This is a simple pose and can be performed by beginners with ease. It is a beginner level asana. Sukhasana is the usual sitting posture in the Eastern culture. You need not necessarily be empty stomach to perform it. Even so, it might be better if you practice it in the morning as it is a meditative pose.3  

There are two types of sukhasana poses: 

Let me tell you about the magic of Sukhasana. Sukhasana is derived from Sanskrit, meaning “refreshing exercise.” It is an excellent sitting position that symbolises inner fulfilment and leisure. While admiring the beauty of Sukhasana, I read in an article that with regular practice of Sukhasana, the spine may also lengthen, and the body may experience incredible stability.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Benefits of Gomukhasana (Cow Face Pose) and How to Do it By Dr. Himani Bisht

How to do it? 

Sukhasana is a sitting pose asana which can be easily performed by anybody. The steps to be followed are: 

This asana is good for meditating, and other yoga practices like breath work (pranayama) can also be performed.3,6  

In this 5G era, we constantly need gadgets like mobile phones and laptops to walk parallel to the fast-growing world. But with this, eye fatigue has become a common complaint. From my experience, when Sukhasana collaborates with other yoga asanas, it may do wonders for our eyes! I recently read an article which suggests sitting in the Sukhasana and doing eye exercises such as eye rotations and marching as per Trataka Karma may aid in Computer Vision Syndrome such as eye fatigue and eye muscle weakness.

Dr. Rajeev Singh, BAMS

Do You Know? 

Sukhasana is a simple asana that is popular among one and all. You might have seen the pictures of your favourite celebrities performing the sukhasana as well. 

Practising Sukhasana while doing your routine work may benefit your lungs! Yes, you read it right! I recently read an article that suggests that people who regularly practise Sukhasana may have higher lung function than others.

Dr. Smita barode, B.A.M.S, M.S.

Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe

Benefits of Sukhasana: 

In our Indian culture, sitting cross-legged is quite common. It has been a part of our culture for a long time. Many of us are habituated to sitting cross-legged on the floor while studying, praying, eating and meditating. Sitting cross-legged is basically performing the sukhasana, the advantages of which have been highlighted by yoga. The possible advantages of sukhasana are improving body stability to self-realisation. Some of the benefits of sukhasana are given below.7  

1. Benefits of sukhasana for lower back pain linked to depression: 

Sitting in Sukhasana might help reduce chronic lower back pain. It has been seen that chronic back pain can cause depression, again leading to increase in back pain, thus forming a vicious cycle. The authors of a study published in the American Journal of Lifestyle and Medicine think that sukhasana might help break the cycle of chronic lower back pain and depression. This might be because sitting cross-legged reduces functional disability and improves stress, depression and pain responses in patients.7 

2. Benefits of sukhasana for stress: 

Some researchers claim that sitting in the cross-legged position i.e., in sukhasana may reduce functional disability and stress. It was further stated that it might also help against depression and pain response in patients. Through this research, we get a sneak peek into the extent of yoga’s potentiality, which extends beyond the physical realm.7 

3. Benefits of sukhasana for the heart:  

According to studies, sukhasana may have the potential to help improve cardio-metabolic (metabolic and heart diseases). It was seen that sitting in the cross-legged meditative pose may help improve the heart rate and might help against lifestyle-related heart diseases (cardiovascular diseases).7  

4. Benefits of sukhasana for blood pressure: 

A study was done on people with high blood pressure, where the effects of performing sukhasana and simple breathing exercises regularly was seen. From this study, it may be said that sukhasana combined with a few simple breathing exercises may help lower blood pressure.6 

5. Benefits of sukhasana for cholesterol: 

One study in the Orthopaedic Journal of Sciences stated that practising the sukhasana regularly might help improve the lipid profile. It claims to potentially improve the LDL and HDL (low-density lipoproteins and high-density lipoproteins) cholesterol levels. Another study potentially believed to lower the triglyceride level as well.7 

6. Benefits of sukhasana for weight management: 

Sukhasana might be beneficial in weight management as it might help improve the body mass index (ratio of body fat according to height and weight). A study published in the International Journal of Cardiology showed that sitting cross-legged might also help improve waist circumference.7 

7. Benefits of sukhasana for pregnancy:  

Sukhasana is a simple pose that can be performed by pregnant women. It might help calm the mind, broaden the shoulders, improve digestion, straighten the spine, improves breathing, reduces fatigue and may uplift mood. It might have positive effects like making one feel more confident, energised and rekindle the will to be more productive.3 

8. Benefits of sukhasana for muscles:  

Several studies claim that sukhasana helps strengthen the pelvic and core muscles. The possible benefits might extend further into helping with proper breathing, oxygenation and blood circulation (both central and peripheral). This shows how the effects of sukhasana might be interlinked.7  

9. Benefits of sukhasana for the mind: 

Studies conducted in recent times show that sukhasana might be beneficial for the overall body, including the mind. It was seen that sitting cross-legged might improve mental integration. Getting up from the cross-legged position may also prove to improve the balance and sense of touch, which might be beneficial for our health in the long run.7 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Also Read: Benefits of Bhastrika Pranayama and How to Do it By Dr. Ankit Sankhe

Risks of Sukhasana 

 Sukhasana should be avoided with the following conditions: 

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.  

Conclusion  

Sukhasana is a simple asana which can be easily performed by people of all ages. It is as simple as sitting down on a flat surface. It is simply sitting cross-legged with a straight back and neck. This is the normal way of sitting in most Eastern cultures. This pose is believed to be beneficial for tasks requiring a lot of concentration like studying, meditation, self-realisation, etc. This deceptively simple asana might have a lot of benefits to offer. It might be helpful with chronic lower back pain, stress, heart diseases and cholesterol, etc. However, if you are starting yogasanas, you should consult a qualified doctor to begin your yoga journey with this simple pose. 

Also Read: Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions 

What is sukhasana? 

Sukhasana is a simple pose which is also called the cross-legged easy pose. This is a meditative pose; all you have to do is sit in a cross-legged position on the floor with the back and neck straight.6

What are the benefits of sukhasana? 

Sukhasana might be helpful for heart diseases, lower back pain, cholesterol, weight management, de-stressing, pregnancy, blood pressure, etc. This simple pose might have various benefits.3,6,7 

Can sukhasana be done if we have back pain? 

Yes, sukhasana can be performed by those with back pain. It may be helpful for back pain, as seen in a few studies. However, people with hip, spine and knee injuries should avoid it. Kindly consult a yoga instructor for better guidance.5,7 

Do we have to be on empty stomach to practice sukhasana?

No. There is no compulsion to be empty stomach to perform this pose. It may be practised with proper consultation with a yoga expert. However, it might be better to perform this asana in the morning as it is a meditative pose.3 

Can we meditate in sukhasana? 

Yes, you can meditate while sitting in sukhasana. It is believed that sukhasana can be good for tasks that require a lot of concentration and last over a long duration, for example; studying, meditation, self-realisations.7   

   

References: 

1. National Council of Educational Research and Training. Yoga, A Healthy Way of Living, Upper Primary Stage [Internet]. Uppal S, Bijnan S, editors. Vol. 15. New Delhi: National Council of Educational Research and Training; 2016. 1–23 p. Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf 

2. Littman M. Class notes [Internet]. Vol. 94, ABA Journal. 2008. Available from: https://opjsrgh.in/Content/Worksheet/PRACTICE-WS/day160/11-PE.pdf 

3. Singh C, Reddy OT, Singh V. Benefit of Yoga Poses for Women during Pregnancy. 2013;(April):18–22. Available from: https://www.researchgate.net/profile/Dr-T-Reddy/publication/340731445_Benefit_of_Yoga_Poses_for_Women_during_Pregnancy/links/5e9ad32592851c2f52aa9bcb/Benefit-of-Yoga-Poses-for-Women-during-Pregnancy.pdf 

4. Greendale GA, Kazadi L, Mazdyasni S, Ramirez E, Wang MY, Yu SSY, et al. Yoga Empowers Seniors Study (YESS): Design and Asana Series. J Yoga Phys Ther [Internet]. 2012 Feb 27;2(1):1–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639444/table/T2/ 

5. Matsyendrasana A, Muktasana P, Matsyendrasana A, Muktasana P, Chakraasana A, Matsyendrasana A. Assignment / Self-Study Notes-4: Yoga and Lifestyle [Internet]. Vol. 3. Available from: https://www.ggpsbokaro.org/images/download1/7156.pdf 

6. Lindasari N, Suhariyanti E, Margowati S. Yoga Pranayama Dhiirga Swasam with Sukhasana Position on Reducing Blood Pressure in the Elderly. In: Proceedings of the 1st Borobudur International Symposium on Humanities, Economics and Social Sciences (BIS-HESS 2019) [Internet]. Paris, France: Atlantis Press; 2020. p. 333–8. Available from: https://www.atlantis-press.com/article/125939425 

7. Kohli DP, Patel DP, Waybase DH, Gore DS, Nadkarni DS. The value of cross legged sitting: Virtue or vice for health.A review from sports medicine, physiology and yoga.Implications in joint arthroplasty. Int J Orthop Sci [Internet]. 2019 Jul 1;5(3):607–10. Available from: http://www.orthopaper.com/archives/?year=2019&vol=5&issue=3&ArticleId=1596 

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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Benefits of Bhastrika Pranayama and How to Do it By Dr. Ankit Sankhe

Introduction: 

In ancient literature, Yoga is defined as Chitta Vritti Nirodhah, which means calming the mind through the yoga techniques of Sage Patañjali. This concept is elaborated in the Yoga Sutras, which focus on refining mental acuity and improving concentration.  

Yoga Sutras consist of eight practices: Ashtanga Yoga (Yoga of the limbs), niyamas (observances), yamas (abstentions), pratyahāra (withdrawal of senses), dharāna (concentration), asanas (posture), samādhi (oneness) and praṇ̄ayāma (control of breath).  

The five elements, also known as pancha bhutas- prithvi (earth), jal (water), agni (fire), vayu (air) and akasha (space) are the building blocks of the universe and body too. Various yoga techniques can harmonize and balance these elements in our body for our overall well-being. 

Praṇ̄ayāma are breathing techniques comprising two Sanskrit words, prana (vital energy) and ayama (control). Bhastrika refers to bellow, an instrument used by the blacksmiths.1 Bhastrika praṇ̄ayāma is a type of praṇ̄ayāma, where inhalation and exhalation are equal; therefore, there are equal lung movements.2  

Let us have an overview of Bhastrika praṇ̄ayāma and its benefits. 

Did you know?

  • Bhastrika Pranayama can improve lung function and increase vital capacity. Source: ncbi
  • Regular practice of Bhastrika Pranayama can help reduce stress and anxiety levels. Source: ncbi
  • Bhastrika Pranayama can help improve digestion and alleviate digestive disorders. Source: ncbi

What is Bhastrika Praṇ̄ayāma? 

Praṇ̄ayāma has eight primary forms. Bhastrika praṇ̄ayāma is one of those eight forms. Hathapradipika and Gheranda Samhita are classical texts that mention Bhastrika. According to Swami Sivananda, Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound.3  

Regular practice of Praṇ̄ayāma may influence the cardiorespiratory functions in several ways. Slow breathing may decrease the heart rate and blood pressure. On the other hand, fast-paced breathing may lead to a less strong but harmonious heartbeat.1 

Also Read: Benefits of Gomukhasana (Cow Face Pose) and How to Do it By Dr. Himani Bisht

How to do it? 

Bhastrika praṇ̄ayāma involves the practice of three bandhasmula, jalandhara, and uddiyana. Bandhas are described as ‘body locks’. They lock the vital energy in the body. Jalandhara bandha is the throat lock, mula bandha is the root lock and uddiyana bandha is the abdominal lock. The practice of Bhastrika praṇ̄ayāma, is described by Swami Kuvalayananda, who is a yoga guru. He has researched the technique of praṇ̄ayāma

The above Bhastrika praṇ̄ayāma steps are of one cycle.1 

Let me tell you a secret! Bhastrika Pranayama is believed to stimulate hunger, enhance metabolism, strengthen the neurological system, and improve digestion. I highly recommend the regular practice of Bhastrika Pranayama as it is absolutely beneficial for your overall health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Did you know? 

The bellow is an instrument the blacksmiths used to blow air on the fire in the olden times. Bhastrika praṇ̄ayāma is a breathing exercise that mimics a blacksmith that blows air using a bellow to create heat and purify iron.3 

Did you know Bhastrika Pranayama may reduce stress which in turn may help improve sleep? Studies say, Bhramari pranayama, for instance, have demonstrated to decrease breathing rate and pulse rate when practised for five minutes. Your body may become more relaxed as a result, helping you to fall asleep. In my opinion, pranayama may help those who suffer from obstructive sleep apnea sleep better. Additionally, pranayama exercise is believed to decrease snoring and daytime tiredness, suggesting benefits in the form of better sleep.

Dr. Rajeev Singh, BAMS

Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe

Benefits of Bhastrika Praṇ̄ayāma: 

The benefits of Bhastrika praṇ̄ayāma are given below: 

1. Benefits of Bhastrika praṇ̄ayāma for managing anxiety 

A study revealed that anxiety levels were significantly reduced after practising Bhastrika praṇ̄ayāma regularly. However, you must consult a therapist or psychiatrist if you experience severe anxiety.1 

2. Benefits of Bhastrika praṇ̄ayāma for reducing blood pressure 

Studies show that Bhastrika praṇ̄ayāma may help in decreasing high blood pressure by dilation of blood vessels. It is essential to check blood pressure regularly and take proper medication in case of high blood pressure.2 

3. Benefits of Bhastrika praṇ̄ayāma for heart health 

Bhastrika praṇ̄ayāma, if practised regularly, may increase the heart rate. It may activate the autonomic nervous system, which regulates involuntary activities like the heart rate. Any abnormalities related to heart function are serious; therefore, you must immediately consult your doctor if you experience any symptoms of heart disease.2 

4. Benefits of Bhastrika praṇ̄ayāma to control blood sugar levels 

Bhastrika praṇ̄ayāma may help reduce blood sugar levels. Practising Bhastrika praṇ̄ayāma may increase the metabolism and uptake of sugar in the peripheral tissues. Hence, it may be suitable for diabetic individuals. However, you must get your sugar levels checked regularly and consult your doctor in case of abnormal blood sugar level.2 

5. Benefits of Bhastrika praṇ̄ayāma for managing weight 

Studies have shown that practising this asana may reduce body weight, body mass index, and waist and hip circumference. Further research is required to confirm this finding. However, if you are overweight, you must consult a dietician to give you a plan to get to a healthy weight.4 

6. Benefits of Bhastrika praṇ̄ayāma to improve lung function 

Regular practice of Bhastrika praṇ̄ayāma may help to boost lung function, especially in older individuals. A study was conducted on 60-70 years old 40 male volunteers. Results suggested significant improvement in respiratory muscle strength, therefore improving lung function. It may also lower the risk of lung infections. However, if you suspect any abnormalities with the lung function, you must immediately consult a doctor.5 

7. Benefits of Bhastrika praṇ̄ayāma for asthma 

In asthma, resistance is created in the airway, which hampers the smooth flow of air in and out. Bhastrika praṇ̄ayāma may improve the lung capacity by opening the small lung airways. Another cause of asthma may be stress. Therefore, practising Bhastrika praṇ̄ayāma may calm the mind and help relieve stress. However, if you experience severe asthma symptoms, you must consult your doctor to get proper treatment.6 

8. Benefits of Bhastrika praṇ̄ayāma to improve static balance 

Bhastrika praṇ̄ayāma may help to enhance the static balance. Studies have shown that regular practice may synchronise metabolic and nervous function, mental concentration, and cardiovascular rhythms and reinforce mind stability, therefore achieving overall static stability of the body when there is no activity.3 

9. Benefits of Bhastrika praṇ̄ayāma for allergic rhinitis 

This practice may help in case of allergic rhinitis. It may purify the breathing path from the nostrils to the throat. Additionally, it may keep the nostrils clean from congestion and mucous formation. Studies suggest that this practice may increase respiratory stamina, expand the lungs and relax the chest muscles. However, you must consult your doctor if you have recurrent allergic rhinitis.7 

10. Other benefits of Bhastrika praṇ̄ayāma: 

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.7 

Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht

Risks of Bhastrika Praṇ̄ayāma: 

Some risks associated with Bhastrika praṇ̄ayāma are:  

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions. 

Conclusion: 

Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound. It may enhance cardio-respiratory functions. Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may influence lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance. One must practice praṇ̄ayāma regularly with appropriate precautions, and possibly under a trained Yoga professional.  

Also Read: Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions: 

How to do Bhastrika praṇ̄ayāma? 

First, sit on flat ground or a chair in a comfortable position. Start with kapalabhati, which consists of 30 rapid exhalations. Then slowly inhale through the right nostril. Hold your breath by three bandhasmula, jalandhara, and uddiyana. First, the Jalandhara bandha is attained by pressing the chin against the neck. Next, both nostrils are closed with fingers, followed by uddiyana bandha, which is expansion and chest and finally, perineum (near the abdomen) contractions in mula bandha. This completes one cycle of Bhastrika praṇ̄ayāma.1 

What are Bhastrika praṇ̄ayāma precautions? 

People with heart or lung problems must perform Bhastrika praṇ̄ayāma slowly and under a professional guidance. Bhastrika praṇ̄ayāma should not be practised by people who suffer from high blood pressure, stroke, gastric ulcer, hernia, epilepsy or vertigo. Those who are recovering from tuberculosis, are recommended to practise only under expert guidance.7,8 

What are Bhastrika praṇ̄ayāma benefits for brain? 

Bhastrika praṇ̄ayāma may improve mental concentration, and relieve anxiety by improving the blood circulation and oxygen levels in the brain. It may also help with modulating the brain activity.13 

What are the uses of Bhastrika praṇ̄ayāma? 

Regular practice of Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may improve the lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance.1-7 

Is there any benefit of Bhastrika praṇ̄ayāma for diabetes? 

Yes, practising Bhastrika praṇ̄ayāma may help reduce blood sugar levels by increasing sugar uptake in tissues. Therefore it may be beneficial for diabetes.2 

References: 

1. Novaes MM, Palhano-Fontes F, Onias H, Andrade KC, Lobão-Soares B, Arruda-Sanchez T, et al. Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 2020 May 21;11:1. Available from: /pmc/articles/PMC7253694/ 

2. Das, Payel & Vivek, Pandey. (2017). Immediate Effect of Slow Bhastrika Pranayama on Blood Glucose, Heart Rate and Blood Pressure. Available from: https://www.researchgate.net/publication/324223163_Immediate_Effect_of_Slow_Bhastrika_Pranayama_on_Blood_Glucose_Heart_Rate_and_Blood_Pressure 

3. Choudhary R, Singh V, Stec K, Kulmatycki L, Meena TR. Different types of bhastrika pranayama: Repeated measures trials with different treatments to study the trend of the effects on static balance ability. Human Movement. 2017 Dec 20;18(4):67–75. Available from: https://www.researchgate.net/publication/322305938_Different_types_of_bhastrika_pranayama_repeated_measures_trials_with_different_treatments_to_study_the_trend_of_the_effects_on_static_balance_ability 

4. Jancy Rani A, Reg B. “EFFECT OF BHASTRIKA PRANAYAMA ON ABDOMINAL OBESITY IN POST GRADUATE DEPARTMENT OF YOGA GOVERNMENT YOGA AND NATUROPATHY MEDICAL COLLEGE AND HOSPITAL, CHENNAI-600 106. 2018; Available from: http://repository-tnmgrmu.ac.in/10172/3/460215918jancy_rani.pdf 

5. Bamne SN. Effect of Bhastrika pranayama on pulmonary functions of elderly subjects. Natl J Physiol Pharm Pharmacol. 2017;870(8). Available from: http://www.njppp.com/fulltext/28-1493182637.pdf 

6. Kelkar, & Lekurwale, Pawan & Kherde, Ramraoji & Vyas, Deepak & Shrikhande, Suchita. (2021). EFFECT OF BHASTRIKA PRANAYAMA ON “. International Journal of Research in Ayurveda and Pharmacy. 12. 59. 10.7897/2277-4343.120114. Available from: https://www.researchgate.net/publication/350343963_EFFECT_OF_BHASTRIKA_PRANAYAMA_ON 

7. Kumari, Anjali & Pandey, Ajay & Rao, Ratnesh. (2022). YOGA AND PRANAYAMA DURING PREGNANCY. 3. 47-52. Available from: https://www.researchgate.net/publication/358047495_YOGA_AND_PRANAYAMA_DURING_PREGNANCY 

8. Agnihotri S, Kant S, Verma VK, Mishra SK, Pandey S. Role of jalaneti and pranayama in allergic rhinitis with asthma. International Journal of Yoga-Philosophy, Psychology and Parapsychology. 2016 Jan 1;4(1):3. Available from: https://www.ijoyppp.org/temp/IntJYoga-PhilosopPsycholParapsychol413-4890932_133509.pdf 

9. Kumari, Anjali & Pandey, Ajay & Rao, Ratnesh. (2022). YOGA AND PRANAYAMA DURING PREGNANCY. 3. 47-52. Available from: https://www.researchgate.net/publication/358047495_YOGA_AND_PRANAYAMA_DURING_PREGNANCY 

10. Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha. 2nd ed. Bihar, India: Bihar Yoga Bharati, 1996. Print. 394-397. Available from: https://upaya-yoga.com/wp-content/uploads/2019/12/Asana-Pranayama-Mudra-and-Bandhas-Bihar-School.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.

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Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga has evolved 5000 years ago from the Indus valley (current day Pakistan), the earliest known human civilization. The renowned Hindu philosopher and yoga teacher, Patanjali, mentioned the philosophy of classical yoga in his text “Yoga Sutra”. “Yoga sutra” is believed to have a history between 200BC and 300AD. Yoga is a treasure of physical and mental techniques that can help maintain holistic health.1 

Nowadays, yoga has become a symbol of standard living and has become tremendously popular since its entry into the western world. Swami Vivekananda’s efforts to spread Eastern Hindu philosophy in the late nineteenth and early twentieth century led to the acceptance of yoga in the West.1 

Adopting and maintaining particular bodily postures and the related regulated breathing methods are the cornerstones of yoga practice. People are more concerned about their well-being now than ever before. Therefore, asanas are popular for maintaining overall health. It has been demonstrated that the hormonal profile is balanced and glandular activity is boosted after performing the asanas.2 

Ustrasana, one of the hath yoga asanas, helps rejuvenate the body and undo the daily damage done by a sedentary lifestyle. Continue reading to know all about it!  

Did you know?

What is Ustrasana?  

‘Ustra’ means camel and ‘asana’ means posture or seat. Therefore, Ustrasana is often referred to as the camel pose.3  

Camel Pose or Ustrasana is a chest-opening backbend that is energizing and beneficial. It is a wonderful addition to your sequence since it prevents slouching and eases lower back stiffness.4 

The camel pose yoga allows spine extension without supporting body weight with your arm, unlike chakrasana (wheel pose). The wheel pose is a total body stretch backbend posture that requires more stamina and determination. The camel pose is friendlier and more accessible to yoga learners, especially beginners.5 

keeping a pillow below the knees is advised as Ustrasana can cause discomfort in the knees.  It is important to take deep and slow breaths while approaching the backbend. 

 Ustrasana has seven variations:6 

Improve your kidney health by practising Ushtrasana. Ushtrasana might facilitate abdominal compression and helps in toning internal organs and aid in blood circulation.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Benefits of Gomukhasana (Cow Face Pose) and How to Do it By Dr. Himani Bisht

How to do it? 

We must follow proper techniques to perform the camel pose to obtain maximum health benefits. It is essential to maintain breathing and refrain from putting any strain or load on the lumbar region of the spine i.e., the lower back area. Bhujangasana (Cobra pose), Salabhasana (Locust pose), Anjaneyasana (Low lunges), Setu Bhandha Sarvangasana (Bridge pose), Urdhva Mukha Shvansana (upward facing dog pose) can be performed as preparatory poses before approaching Ustrasana.4 

The steps to do the camel pose are as follows:3,5 

Avoid crunching the lower back and squeezing the buttocks. Knees should only be opened up to hips’ width. Ustrasana or camel pose should be performed in the presence of a trained yoga practitioner.4 

Having bad menstrual cramps? Relieve them by practising yoga asanas like Ushtrasana. Ushtrasana aid in stretching and opening abdominal muscles and might help in relieving tension in the lower back which may ease the menstrual cramps.

Dr. Rajeev Singh, BAMS

Do You Know 

It is interesting to know that our body posture in Ustrasana specifically resembles a camel hump. The camel hump is used as food storage ready to use when required. This natural adaptation by camels is important for survival.  

Regular practice of ustrasana helps in increasing lung capacity and improving spine strength. Ustrasana might be an adaptation for preparation is essential for humans during their lifetime. 

It is well-known that camels move in a slow and steady manner. Similarly, one can discover the benefits of the ustrasana safely by advancing slowly and carefully rather than attempting to rush into it.6 

Also Read: Benefits of Bhastrika Pranayama and How to Do it By Dr. Ankit Sankhe

Benefits of Ustrasana 

The Ustrasana can have several benefits. Some of them are mentioned below: 

1. Benefits of Ustrasana for singers 

The most important part of the body involved in singing is throat and chest. A throat muscle called larynx, houses the vocal cord, which allows us to change the pitch while singing. Since ustrasana may help in expansion of rib cage and greater breath control, it may be considered a singer-benefitting asana. Effects may help singers to balance the abdominal and thoracic pressure to sing the full set of musical notes in a single breath. Hutton, 2013, in his research paper, mentioned that an intense stretch of the oesophagus with a flexible spine during Ustrasana may also benefit singers.3   

2. Benefits of Ustrasana in improving posture 

Most people spend their day sitting down or slouching and bending their spine forward. While performing the ustrasana, the frontal regions of the body, especially the chest, belly and quadriceps, are stretched which may help improve the posture of the body. The camel pose may also help increase spinal mobility by flexing the back in the opposite direction.5 

3. Benefits of Ustrasana in increasing the flow of oxygen 

Dipak Kr Halder conducted a study on ‘Energy expenditure during Ustrasana’. He examined the metabolic changes during the camel pose and compared it with the supine posture (lying on the back facing the sky or ceiling). Halder concluded that there was an increase in oxygen consumption from 14.18% to 293%, i.e., approximately by 86.6 %, while performing ustrasana. The carbon dioxide output was also increased. These data suggest that camel pose or ustrasana may allow lung expansion due to increased consumption of oxygen. The expanded lungs can help in increasing the volume of oxygen. This leads to an increase the oxygen flow in the body. Increase in oxygen flow help in respiratory rate and reduce the efforts required by our body to put into breathing.2 

4. Benefits of Ustrasana in opening the chest and abdomen 

The major goal of Ustrasana is focusing on the breath. Practising ustrasana stretches the chest and may help in opening the thoracic cavity. The thoracic cavity includes the organs and tissues above the diaphragm and below the neck like lungs, trachea, heart, oesophagus, etc.  The slow and deep breaths during the camel pose can help the person familiarize sensations of thoracic muscles like heart-beat and lung expansion. Camel pose may also give suitable stretching to the abdomen and its side resulting in opening of muscles that are often tight due to our sedentary lifestyle.3,5 

5. Benefits of Ustrasana in strengthening the overall muscles of the body 

The camel pose might be useful for stretching and extending the front, back and neck muscles of the body. It strengthens the chest, abdomen and quadriceps muscles and tones the glutes and hamstrings (back of thigh) muscles. Ustrasana may allow the cervical tension to be reduced while stretching the neck in the backbend. It may also aid in strengthening the shoulders, arms, back, and legs muscles. This may help in decreasing the lower backache. The stretching of muscles may decrease pain in associated muscles and prevent slouching and bending.3,4,5 

6. Benefits of Ustrasana in relieving hernia 

A hernia is associated with weak muscles, stress, anxiety, weight gain, muscle strain, and indigestion. Ustrasana is potentially beneficial in decreasing anxiety, stress, improving digestion and other factors mentioned above. Therefore, practising ustrasana, in presence of certified yoga trainer, may help in core strengthening the core and relief from stomach and intestinal hernia.8 

7. Other benefits of Ustrasana: 

Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht

Risks of Exercise 

The camel pose or ustrasana should be performed keeping the risks and contraindications in mind. 

Conclusion 

Ustrasana or camel pose is a more convenient backbend yoga pose that may help strengthen muscles and maintain breathing. It is a flexible pose with variations that can be attained using props and different arm positions. Ustrasana is a mild form of postural exercise that, when practiced, induces deeper relaxation. It is important to learn this yoga asana under the supervision of trained yoga professional.  

Also Read: Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions 

What is Ustrasana? 

Ustrasana is a chest-opening backbend yoga that stretches the front body. It is usually performed on the knees with thighs vertical to the mat. The spine, chest and neck are elongated and twisted backwards.4,5 

What are the benefits of Ustrasana? 

The potential benefits of Ustrasana include relaxing the body, opening the thoracic and abdominal cavity, and strengthening the muscles. It may help in improving asthma, hernia, headache, and lower back pain.2,5,7  

Why is Ustrasana called camel pose? 

The Ustrasana is a combination of two Sanskrit words named namely “ustra” and “asana”. Ustra in Sanskrit refers to the camel. The backward twisting of the spine holding the heels in Ustrasana resembles the camel position and is therefore often referred to as the camel pose.3

What are the contraindications of Ustrasana? 

Ustrasana should be avoided in patients suffering from knee, chest or shoulder injuries. It should also be avoided by those who underwent abdominal surgery recently.5 

What is Ardh-Ustrasana? 

Ardh ustrasana or half-camel pose is a variation of ustrasana, which involves only one hand touching the heel while the other is facing towards the sky.5  

 

References 

  1. Jayasinghe SR. Yoga in cardiac health (a review). European Journal of Preventive Cardiology. 2004 Oct 1;11(5):369-75. Available from: https://academic.oup.com/eurjpc/article/11/5/369/5932628?login=false 
  1. Halder DK. Part 1: Concept of Ustrasana according to Yoga and Spiritual Lore. Part 2: Energy Expenditure During Ustrasana; A Yogic Back Bending Posture (M.Sc. dissertation), 2006. Available from: http://www.libraryofyoga.com:8080/jspui/bitstream/123456789/487/1/D.Ms.2006.03.pdf  
  1. Hutton, C., Rogers, R. and Doan, J. Benefits of yoga pranayama, asana, and meditation techniques for classically trained singers and voice educators (Doctoral dissertation, Arizona State University), 2014. Available from:  https://core.ac.uk/download/pdf/79572695.pdf  
  1. YJ Editors. Camel Pose: How to Practice Ustrasana – Yoga Journal. October 29, 2021. https://www.yogajournal.com/poses/camel-pose/  
  1. Pizer, A. How to Do Camel Pose (Ustrasana) in Yoga Proper Form, Variations, and Common Mistakes, 2020. Available from: https://www.verywellfit.com/camel-pose-ustrasana-3567064  
  1. Owerko, C. 7 Heart-Freeing Camel Pose Variations- Yoga Journal. August 2, 2017. Available from: https://www.yogajournal.com/practice/yoga-sequences/8-camel-pose-variations-from-carrie-owerko/  
  1.  Staff, G.  Ustrasana: Camel pose,2019. Available from:  https://www.gaia.com/article/ustrasana-camel-pose 
  1. Kumar, K. Pragya Yoga. 164-166; Vol: 11, No: 1 Available from: https://www.researchgate.net/profile/KamakhyaKumar/publication/221256345_Pragya_Yoga/links/54a282590cf267bdb902ff7e/Pragya-Yoga.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.

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Benefits of Gomukhasana (Cow Face Pose) and How to Do it By Dr. Himani Bisht

Introduction: 

According to scholars, Yoga’s roots have possibly been identified back to the Stone Age. The Vedas have evidence of Vedic Yoga, that contain the oldest yoga teachings followed by the pre-classical period teachings. The pre-classical period was the time when Bhagvad Gita and Upanishads were introduced. The third period is the classical period, when Patanjali, a renowned Hindu scholar and yoga teacher, introduced “yoga sutras”. These Yoga sutras assisted people to practise more defined and classical yoga. The last period is post-classical yoga or modern yoga.  

Modern yoga came into existence when yogis put efforts to spread Eastern Hindu philosophy in the west, in the late nineteenth and early twentieth century.1 Modern yoga has significant commercial potential and has become the fashion statement for the upper middle class.2 

However, ancient yoga is the art of harmonising body, mind and soul which nourishes and tones the entire body. Various asanas in yoga are involved in improving flexibility and boosting immunity. One such asana is gomukhasana, a seated yoga posture, that stretches the entire body to make it more flexible.  

Did you know?

What is Gomukhasana?  

Gomukhasana is a combination of three words i.e., go-mukh-asana where “go” refers to cow, “mukh” refers to face and “asana” refers to pose. The folded legs form the shape of a cow’s mouth while the elbows resemble a cow’s ears. Therefore, it is commonly referred to as the cow-face pose.3  

The Gheranda Samhita (Sanskrit text of yoga) and the Hatha Yoga Pradipika (15th-century yoga manual in Sanskrit), both mentions Gomukhasana (Cow-Face Pose).4 

Gomukhasana is a perfect position for people who spend most of their workweek sitting down. Cow face pose helps in expanding your hips and chest and overcoming the slouch many people acquire while they are sitting. It is a stabilizing and relaxing posture. This posture allows you to stretch your arms, shoulders, back, thighs and ankles. It is a hip-opening posture with legs being together unlike other postures that help in correcting the posture and adjusting the flexibility of one’s body.5 Gomukhasana is simple to perform and relaxes the superficial as well as the deep muscles, which play a crucial role in lower back pain.6 

I have observed that practising Gomukhasana (cow face pose) along with other yoga asanas may show improvement in memory. The combination of physical movement, concentration and relaxation involved in these yoga poses may contribute to enhancing cognitive function and memory retention.

Dr. Siddharth Gupta, MD

There are variations of gomukhasana which use the Cow Face Pose as the base.  Although yet to be researched, the variations involve practising cow pose in half and full variations, forward bending, etc. 

Gomukhasana or cow-face pose can be performed in the morning as one is mentally fresh and empty stomach. As you practise, make a few minor adjustments to the posture to make it more comfortable for you before stepping up the difficulty.  

Modifications of cow-face pose involve using props to make it more enjoyable. Some of them are:3,5 

Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe

I have found that practising Gomukhasana (Cow Pose) might be beneficial for strengthening the wrists and hands while also helping to alleviate stiffness in the shoulders. The pose involves specific movements and stretches that target these areas, promoting increased flexibility and improved muscle strength. Regular practice of Gomukhasana, under proper guidance, can contribute to better wrist and hand function and increased range of motion in the shoulders.

Dr. Rajeev Singh, BAMS

How to do it? 

Cow-face pose must be done using proper techniques to obtain maximum benefits in flexibility and strength.  Before entering the gomukhasana, some of the preparatory poses like Baddha Konasana (Bound Angle Pose), Garudasana (Eagle Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), can be performed to warm up the body.3 

 The steps to do the cow-face yoga pose are as follows: 3,5,7 

Do You Know? 

It is interesting to know that gomukhasana is one of the 84 hatha yoga asanas handpicked by lord Shiva. According to the 17th-century Haṭharatnāvalī, a Sanskrit book on asanas written by Srinivasa, Lord Shiva taught gomukhasana along with 83 other asanas to humans to introduce physical health and well-being. 

Gheraṇḍa-sahitā, a Sanskrit encyclopaedia, mentions gomukhasana as one of the important 32 asanas among 84 lakhs asanas mentioned by Lord Shiva. This text describes these 32 asanas as enough if practised in this mortal world.8

Also Read: Benefits of Bhastrika Pranayama and How to Do it By Dr. Ankit Sankhe 

Benefits of Gomukhasana 

Gomukhasana offers several benefits to the physical and mental health of an individual. Some of them are: 

1. Benefits of Gomukhasana in Diabetes Management 

Ali et al. 2021, mentioned that diabetic patients (increased glucose level) practised gomukhasana during a session. Ali observed the decrease in glucose levels and increase in insulin levels.  The stimulation of kidneys may also help in the management of diabetes.7 

2. Benefits of Gomukhasana in Sciatica 

Dr. Ravindra et al. 2018, evaluated the effect of gomukhasana in management of gurdhasi (sciatica nerve pain), in patients with complaints of sciatica nerve pain. His team concluded that cow-face yoga may help relieve the pain from muscles and joints involved in sciatica. They also revealed that post- treatment with gomukhasana, there were no recurrences.6 

3. Benefits of Gomukhasana in Non-Alcoholic fatty liver disease 

Kumar, P.A., et al., 2021 presented a case study to evaluate the role of yoga including gomukhasana in non-alcoholic fatty liver disease patients without medication. This study showed that asanas including gomukhasana are beneficial when practised for 20 minutes daily.  It may also help in reducing blood sugar, blood lipids and elevated lipid enzymes. 4 

4. Benefits of Gomukhasana in relieving tension 

Gomukhasana may help in persuading relaxation. It may help in easing tiredness, tension and anxiety if practised for more than 10 minutes daily. It may also help in calming and centering the body.5,7 

5. Benefits of Gomukhasana in improving posture 

Gomukhasana or cow-face pose may counteract the slouch, especially faced by individuals working on computers for the major part of the week.5 It may decrease the general stiffness in the arms and shoulder and can also help in correcting posture by opening the chest area.7 

6. Other benefits of Gomukhasana: 

Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht

Risks of Exercise 

There are several contraindications and risks to be considered while performing Gomukhasana. Some of them are:4,5 

Also Read: Yoga Asanas for Hair Growth: A Comprehensive Research-Based Guide

Conclusion 

Gomukhasana is one of the easiest forms of stretching yoga which helps in rejuvenating and relaxing the whole body. It helps in relieving the pain by relaxing the deep muscles. The cow-face pose allows you to explore different symmetries of the body. Beginners can use modifications like blankets or blocks to achieve more flexibility and stability. Conclusively, asanas or postures can be of potential benefit in many chronic conditions that persist despite pharmacotherapy.  

Also Read: Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions 

What is Gomukhasana? 

Gomukhasana is a hip-opening posture stretching the shoulder, arms, knees, and ankles. It is  
hatha yoga also known as cow-face yoga. It is one of the best asanas for people suffering from a slouch and improper posture due to a hectic workweek.5   

Who should not do Gomukhasana? 

People suffering from shoulder, knee, arm and hip injuries should avoid doing gomukhasana.4,5 

What are the benefits of Gomukhasana? 

Gomukhasana may help relieve stress and anxiety and may stimulate kidney, liver and pancreas. Some pieces of literature have shown that Gomukhasana may help in managing diabetes and sciatica nerve pain.4,6,7 

What are the modifications of Gomukhasana? 

Gomukhasana or cow-face pose can be performed with the help of a block or blank below the hips to neutralize the alignment of lower back. One can also use a strap in case of inability to clasp hands at the back.3,5   

Why is Gomukhasana also known as cow-face yoga? 

The folded legs in Gomukhasana resemble the face of a cow while the hand bent backward resembles the ear of the cow. In Sanskrit, “Go” pronounced as “Gau” refers to the cow while “Mukh” refers to the face.3

References: 

  1. Hutton, C., Rogers, R. and Doan, J. Benefits of yoga pranayama, asana, and meditation techniques for classically trained singers and voice educators (Doctoral dissertation, Arizona State University), 2014. https://core.ac.uk/download/pdf/79572695.pdf  
  1. Halder DK. Part 1: Concept of ustrasana according to Yoga and Spiritual Lore. Part 2: Energy Expenditure During ustrasana; A Yogic Back Bending Posture (M.Sc. dissertation), 2006. http://www.libraryofyoga.com:8080/jspui/bitstream/123456789/487/1/D.Ms.2006.03.pdf  
  1. YJ Editors. Camel Pose: How to Practice gomukhasana – Yoga Journal. October 29, 2021. https://www.yogajournal.com/poses/cow face-pose/  
  1. Kumar PA, Deepti P, Kumar MR, Swain SD, Shree P. Effectiveness of Yogic Intervention in Non-Alcoholic Fatty Liver Disease: Case Series. Int J Cur Res Rev| Vol. 2021 Oct;13(19):5.https://www.researchgate.net/profile/Ashok-Panda 5/publication/355277710_ Effectiveness_of_Yogic_Intervention_in_NonAlcoholic_Fatty_Liver_Disease_Case_Series/links/619360983068c54fa5edeb6e/Effectiveness-of-Yogic-Intervention-in-Non-Alcoholic-Fatty-Liver-Disease-Case-Series.pdf  
  1. Pizer, A. How to Do cow face pose (gomukhasana) in Yoga Proper Form, Variations, and Common Mistakes, Aug, 2020. https://www.verywellfit.com/cow-face-pose-gomukhasana-3567069
  1. Ravindra P, Arora M, Sontakke S. Evaluation of gomukhasana and shashankasana in the management of grudhrasi with special reference to sciatica. 2018 7(6): 957-966. https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1521165066.pdf
  1. Aili S. Role of Yoga in Preventing and Controlling of Diabetes Mellitus. Journal of Advanced Research in Pharmaceutical Sciences and Pharmacology Interventions. 2021 Sep 23;4(1):1-9. http://www.medicaljournalshouse.com/index.php/PharmaceuticalSciPharmacology/article/view/665
  1.  Gomukhasana, Gomukha-asana, Gomukhāsana: 4 definitions, Wisdom library. [Internet] Last updated: 09 June, 2022. [Cited: 2022 Sep 08] Available from:  https://www.wisdomlib.org/definition/gomukhasana  
  1. Gomukhasana (Cow face yoga). Art of living. [Internet] [Cited: 2022 Sep 08] Available from:   https://www.artofliving.org/in-en/yoga/yoga-poses/gomukhasana-cow-pose  

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.

3
2

Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht

Introduction 

Yoga is a manual to living a healthy and fulfilling life. As per Yogic scriptures, yoga practice leads to the union of individual consciousness with the universal consciousness. Yoga consists of Pranayama, which are breathing exercises to develop control over the breathing action providing a sense of calmness in the body. 

Easy exercises that can be done anywhere and at any time are the most effective ways to combat everyday stress or anxiety. Bhramari Pranayama might be just the thing you need. This is because Bhramari yoga does not depend on the level of your fitness and allows your mind to calm down and work more efficiently. 

Continue reading to learn how to do Bhramari Pranayama, its benefits and many more that might help you gain a spiritual state of mind. 

Did you know

What is Bhramari Pranayama? 

Pranayama (breathing exercise) is an important aspect of yoga. It builds a relationship between breathing patterns and emotional states. It helps to eliminate negative emotional states like anxiety, anger, agitation, frustration, fear, etc.1 

Bhramari Pranayama is a breathing technique. Bhramari is derived from bhramara means black bee. While performing Bhramari yoga, a humming sound is produced at exhalation; it resembles the buzzing of a bee. Hence, Bhramari Pranayama is also referred to as Bee Breath.1,2 

Bhramari Pranayama mudra is an ancient yogic breathing practice. It includes a simple and unique breathing technique which can be easily performed by all age groups, irrespective of gender. While performing, Bhramari yoga is accompanied by constant humming vibrations, creating a soothing effect on the mind and placing the body in a state of relaxation.1 

There are two types of Bhramari Pranayama mudra: 

Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe

Pranayama is known for its role in guided continued inhalation, retention, and exhalation. There are many types of pranayama. Bhramari pranayama is one such type of pranayama in which there is inhalation and exhalation is guided through the nostrils slowly and deeply while producing a bee-like humming sound while exhaling.

Dr. Siddharth Gupta, MD

How to do it? 

The maximum benefit of Bhramari Pranayama can be gained if it is performed with a proper technique. The following steps will guide you to obtain its full benefit. 

Do You Know? 

Here are a few amusing facts about Bhramari breathing exercise: 

Also Read: Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Benefits of Bhramari Pranayama 

Bhramari Pranayama is a simple technique you can use anywhere, at home or workplace. It is a very simple way to release all stress.3 The benefits of Bhramari Breath are described below: 

1. Benefits of Bhramari Pranayama for Anxiety and Stress 

If you are battling stress and anxiety, you must try Bhramari Pranayama. It may help relieve the stress and increase the healing capacity of the body. Moreover, it may calm the mind and increase mental health by giving happiness and peace. Further, it may help develop self-esteem and enhance the coordination between mind and body.1 

2. Benefits of Bhramari Pranayama for Blood Circulation 

Proper blood circulation is the key feature of staying active and energetic. Research has proven that the humming sound of Bee Breath produces nitric oxide in the body. Nitric oxide is produced from sinuses and nasal mucosal cells that help in the microcirculation of blood and oxygen. The vibrations open the tiny blood vessels circulating the blood.3 

3. Benefits of Bhramari Pranayama for Ear Conditions 

The regular practice of Bhramari Pranayama may help with ear problems. The humming buzz sound works as a self-induced sound therapy that might benefit in Tinnitus (ringing in the ear due to hearing loss). Studies suggest that the produced nitric oxide may help with deafness; however, human research is required to back this claim.3 

4. Other benefits of Bhramari Pranayama 

Yoga practice might help develop the relationship between mind and body; however, it is not an alternative to modern medicine. People should not rely on yoga alone to treat any condition. Please consult a qualified physician who will assess the medical condition and advise accordingly. However, it is essential to practice and learn yoga under the guidance of a yoga expert to avoid injuries. 

Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht

As humming sounds are created while performing Bhramari pranayama, it might cause vibration in the brain. These vibrations send signals to the hypothalamus that can control the pituitary gland resulting in creating calmness.

Dr. Rajeev Singh, BAMS

Risks of Exercise 

The following are a few precautions related to Bhramari Pranayama: 

With the guidance of a well-experienced yoga teacher, people might assess and analyse the risk factors and continue to practice Bhramari Pranayama with precautions. 

Conclusion  

Bhramari Pranayama, or Bee Breath, is a breathing exercise named after the sound of the buzzing bee. The main feature of Bee Breath is that a vibrating humming sound is sounded inwards when all six gates of sensation are closed. The simplicity of Bhramari yoga is that it can be easily practised by everyone, irrespective of age and gender. Bhramari Pranayama develops a positive connection between our body and mind. 

Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions 

What is the best time to practice Bhramari Pranayama? 

The preferable time to do Bhramari Pranayama is early in the morning on an empty stomach.3 

How long should you perform Bhramari yoga? 

One round of Brahmari Pranayama mudra might be repeated 5-10 times. The longer you can exhale with a humming sound, the more relaxed you get.3 

Why is Bhramari Pranayama called Bee Breath? 

Bhramari Pranayama is called Bee Breath as the vibrating humming sound produced during exhaling is heard as the buzzing sound of a black bee. Hence, this pranayama is named Bhramari pranayama or bee breath.2 

Does Bhramari Pranayama increases blood circulation? 

Yes. While performing Bhramari Pranayama, the humming creates a vibration in the nasal region. This effect produces nitric oxide from sinus cells and nasal mucosa. The vibration opens tiny vessels in the brain helping in increasing blood circulation.3 

Is there any age limitation to doing Bhramari Pranayama? 

No, there is no age limitation to performing Bhramari Pranayama. It can be performed by all age groups including the young, middle-aged and elderly.3 

What are the Bhramari Pranayama benefits? 

The benefits of Bhramari Pranayama include providing instant calmness to the mind and boosting confidence. It removes negative thoughts and emotions such as fear, agitation, anger, frustration and anxiety and frees from headaches and migraine. With the help of scientific evidence, Bhramari Pranayama may act as a beneficial yoga practice to achieve psychological and intellectual health.1  

References 

1. Kadam M, V.Indapurkar K, Kadam M, V.Indapurkar K. BHRAMARI PRANAYAM A LITERATURE REVIEW. J of Emer Techno and Innov Res. 2019;6(6):896–9. Available from: https://www.jetir.org/download1.php?file=JETIR1908924.pdf 

2. Basavaradd I., editor. 21 June INTERNATIONAL DAY OF YOGA Common Yoga  Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy  (AYUSH) [Internet]. 4 Revised. Ministry of AYUSH | Government of India; 2019 [cited 2022 Aug 21]. 1–54 p. Available from: http://mea.gov.in/images/attach/Booklet_English_2017.pdf 

3. Chalwadi S., Kolarkar R., Sarokte A. CRITICAL STUDY OF BHRAMARI PRANAYAMA A REVIEW ARTICLE. Interna J of Appli Ayur Res. 2020;4(6):783–92. Available from: https://www.researchgate.net/publication/342674037_International_Journal_of_Applied_Ayurved_Research_ISSN_2347-6362_CRITICAL_STUDY_OF_BHRAMARI_PRANAYAMA_A_REVIEW_ARTICLE 

4. 5 Ways to Practice Bhramari [Internet]. [cited 2022 Sep 9]. Available from: https://yogainternational.com/article/view/5-ways-to-practice-bhramari 

5. Yoga Day 2021: Shilpa Shetty suggests Bhramari Pranayama for early Covid healing | Health – Hindustan Times [Internet]. [cited 2022 Aug 31]. Available from: https://www.hindustantimes.com/lifestyle/health/yoga-day-2021-shilpa-shetty-suggests-bhramari-pranayama-for-early-covid-healing-101624259031814.html 

6. Shanmuki Mudra [Internet]. [cited 2022 Sep 8]. Available from: https://isha.sadhguru.org/in/en/program-details?id=33973 

  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.

6

Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga has its roots in ancient India. It is a practice that aims to bring harmony between the physical, mental, emotional and spiritual aspects of a person. Though an incredibly old Indian tradition, Yoga found its way to the developed countries only in the 19th century, when the basic texts of Yoga were translated into English. 

The word ‘yoga’ (derived from the Sanskrit word ’yuj’ meaning ‘joining’) is the method for changing the consciousness and achieving freedom from karma and resurrection.  

The Great Indian sage Patanjali arranged the various Yogic practices in a systematic manner, known as Ashtanga, which metaphorically means ‘having eight components’. Of these eight components, Pranayama is the fourth aspect.1,2 

Pranayamas are the various breathing techniques in Yoga. Breath is the life force. It is said that when the life force (prana) in a person’s body is low, then that person tends to be dull, lazy, and low spirited. Toxic substances then start accumulating in such low-prana parts of the body causing pain, stiffness or some medical condition. Through the Pranayama, the life force can flow freely allowing the toxic substances to be released from the body.1 

Anulom vilom is one of the ways to practice Pranayama. 

What is Anulom vilom?  

‘Anu’ means ‘with ‘and ‘Loma’ means nostril hairs. ‘Vi’ means opposite (Viruddha). Hence, Anulom Vilom is also called as ‘inhalation and exhalation in opposite directions’. 

The left nostril is said to symbolize the moon (also called as Chandra or Ida) and the right nostril symbolizes the Sun (also called as Surya or Pingla). As we all know, the Moon is cooler than the Sun. Using this analogy, breathing in through the Chandra (left) nostril has a cooling effect on the body and soul while breathing in through the Surya (right) nostril heats up the body and provides warmth. At any given time, it is said that we breathe only through one nostril. Ancient Indian Vedic treatises mention that when the process of breathing is happening through the left nostril, then peaceful, less energetic activities should be done. When the right nostril is dominating the breathing process, demanding and physical activities should be performed. The right nostril is said to be dominant when the sun rises in the morning and different hormonal reactions take place in the body. The left nostril is said to be dominant on going to bed at night. 

When both the nostrils are actively involved in the process of breathing (Sushumna), meditation or relaxing activities must be undertaken. 

In Yogic terms, Chandra, Surya and Sushumna are also called as ‘Nadis’. ‘Nadis’ are tubular structures corresponding to the veins and the arteries in the body. As per Indian texts on Yoga, Anulom Vilom helps cleanse the Nadis (arteries and veins) by increasing the level of oxygen in them. Hence, Anulom Vilom is also referred to as Nadi Shodhan Pranayama (Shodhan meaning purification).3 

Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht

Studies have revealed that the regular practice of Anulom Vilom may help ease your painful periods. This yogasana technique is known for its calming and relaxing effect that may alleviate pain and cramping during the menstrual cycle.

Dr. Siddharth Gupta, MD

How to do it? 

Any exercise must be done using the proper techniques so that injuries are minimized and one obtains the maximum benefit. The same applies to any pranayama as well. Any form of pranayama is a very powerful practice which must be learned and practiced correctly.1 

The steps to do Anulom vilom or Alternate nostril breathing are as follows: 

From my experience, the ‘ida’ or ‘pingala’ nadis, or the channels, may be balanced with the use of this powerful anulom vilom pranayama by being able to clear poisons or radicals. This alternative breathing method may aid in the whole nervous system’s purification, hence may promote hair growth and health.

Dr. Rajeev Singh, BAMS

Also Read: Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Do You Know? 

Here are some interesting facts about Anulom vilom which will amaze you ! 

Benefits of Anulom vilom: 

Some of the potential benefits of Anulom vilom/ Nadi shodhan pranayama are: 

1. Benefits of Anulom vilom for blood pressure 

Anulom vilom may help to reduce the blood pressure significantly in people who have high blood pressure (hypertension) and heart troubles caused by narrowing of the arteries. It reduces the neuronal activity related to adrenalin (a hormone released in the body during stressful, exhilarating or dangerous situations) and the resistance by the peripheral blood vessels. Thus, it helps readjust the autonomic nervous system (a mesh-work of nerves that controls blood pressure and heart rate, among other involuntary bodily processes).3 

It is said that breathing through the left nostril may reduce systolic blood pressure (the blood pressure in the arteries during one heart beat), diastolic blood pressure (the blood pressure in the arteries when the hearts rests between two heart beats) and the average blood pressure, thus alleviating high blood pressure. Breathing in through the right nostril might equalize the heart rate and bring the blood pressure to normal levels. It may be beneficial to reduce the morning as well as evening rise in blood pressure in those whose systolic pressure is between 120-139 mm of Hg and diastolic pressure between 80-89 mm of Hg (pre-hypertensives).3,6 

2. Benefits of Anulom vilom for brain 

In Anulom Vilom, the process of breathing starts from the base of the diaphragm at the pelvic girdle, on both sides of the lungs. The muscles of the diaphragm present in the chest and the supplementary muscle of respiration in the neck relax which in turn relaxes the facial muscles. This relaxant effect on the muscles of the face enables them to carry the same effect to the sense organs, namely the ears, eyes, tongue, nose and skin, without any extra stress on the brain. This reduced level of stress may help increase the concentration level and bring about greater stability of mind. It may improve memory power.  

Exhalations done during Anulom Vilom also has a relaxing effect on the brain and nerves. When Kumbhaka is performed along with pranayama, a sense of tranquility is produced in the mind. The controlled breathing in Anulom vilom may help increase blood flow to the blood vessels of the brain. 

The human brain is made up of two halves. The inhalation and exhalation during Anulom vilom help rejuvenate both the halves of the brain as well as the front and back side. The alternate pattern of breathing may help balance all the activities happening in different parts of the brain thus bringing about a sense of harmony and peace.3 

3. Benefits of Anulom vilom for the heart 

The steady, controlled breathing in Anulom Vilom may reduce the breathing rate as well as the rate of heart beats. It is said that the practice of Anulom vilom helps bring the heart under the control of the parasympathetic nervous system, which is a grid of intricate neurons known to relax the body after dangerous or stressful situations.3 

4. Benefits of Anulom vilom for respiratory tract 

The inhalation of air through the nasal tracts in Anulom vilom may help to clean the tract of the nose and the respiratory passages up to the lungs.7 It may provide relief from cough.4 It may help increase the strength of the lungs which might help keeping them free of any disease.3 

5. Other benefits of Anulom vilom: 

The practice of Anulom vilom should be considered as the sole treatment protocol for any kind of health issues. If you are facing any health problems, please consult a qualified medical practitioner who will examine you and provide appropriate treatment. Also, it is recommended that you practice this pranayama under the guidance of a trained Yoga expert. 

Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht

It is a breathing method that facilitates the opening of congested nadi or energy pathways, which may calm the mind. With increased oxygenation and blood purification via alternate nostril breathing, the skin on the face may develop a glow naturally. Hence, I strongly recommend the regular practice of Anulom Vilom for flawless skin.

Dr. Smita barode, BAMS

Risks of Exercise 

Although there are no major contraindications for practicing Anulom vilom, it is advisable to not hold the breath (Kumbhaka) for too long as it may potentially turn out to be harmful.3 It is recommended to practice this method of breathing under the guidance of a qualified and experienced Yoga teacher. 

Conclusion  

Anulom vilom or Alternate nostril breathing is a type of pranayama in which inhalations and exhalations are carried out through alternate nostrils. It is also called as Nadi shodhan pranayama as it is said to purify the arteries and veins (Nadis) of the body. It may be done with or without holding the breath (Kumbhaka). The right nostril symbolizes the Sun and hence breathing through it has a warming effect on the body. The left nostril symbolizes the Moon, so inhaling through left nostril has a cooling effect on the body. Anulom vilom is especially beneficial for the respiratory tract, the heart , brain and for people suffering from high blood pressure issues. 

Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions 

What is Anulom vilom? 

Anulom vilom is a type of pranayama in which the right and left nostrils are used alternately to inhale and exhale. Hence, it is also called as Alternate nostril breathing.4This type of Pranayama has numerous benefits for the brain, heart and the lungs. It is especially touted to be useful in reducing the blood pressure.3 

What should be the duration of inhalation and exhalation if I am doing Anulom vilom for the first time? 

Those who are doing Anulom vilom for the first time should aim for equal duration of inhalation and exhalation. Gradually, as proficiency is gained, one may increase the duration of exhalation to be twice that of inhalation.4 

Can I do breath retention (Kumbhaka) if I am doing Anulom vilom for the first time? 

It is advised to do Anulom vilom kumbhaka only 6 months after you have been regularly practicing this pranayama without Kumbhaka. But it is advised to not do Kumbhaka for too long as it may turn out to be harmful.3If you are trying Anulom Vilom with Kumbhaka for the first time, it is advisable to do it under the supervision of a trained Yoga expert. 

Can Anulom vilom be done if one has a blocked nose? 

Anulom vilom is said to be beneficial in clearing up the nasal and respiratory passage.7So if one has a blocked nose, this pranayama may prove to be helpful. Yet, it is recommended that you consult your doctor who will assess your condition and advise you accordingly. 

Can Anulom vilom be done if one is sick? 

While there are no major contraindications to practice Anulom vilom, it is advisable to consult a qualified medical practitioner before you start practicing this breathing technique. More over, it is recommended that you practice Anulom vilom under the supervision of a Yoga expert. 

References: 

  1. Sengupta P. Health impacts of yoga and pranayama: A state-of-the-art review. International Journal of preventive medicine [Internet]. 2012 [cited30 August 2022];3:444-58. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/pdf/IJPVM-3-444.pdf 
  1. Yoga: Its Origin, History and Development [Internet]. Mea.gov.in. 2022 [cited 30 August 2022]. Available from: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development 
  1. Kanorewala B, Suryawanshi Y. The Role of Alternate Nostril Breathing (Anuloma Viloma) Technique in Regulation of Blood Pressure. Asian Pacific Journal of Health Sciences [Internet]. 2022 [cited 30 August 2022];9(2):48-52. Available from: https://www.researchgate.net/profile/Yogesh-Suryawanshi-6/publication/359082264_The_Role_of_Alternate_Nostril_Breathing_Anuloma_Viloma_Technique_in_Regulation_of_Blood_Pressure/links/6226f36f97401151d205d2d7/The-Role-of-Alternate-Nostril-Breathing-Anuloma-Viloma-Technique-in-Regulation-of-Blood-Pressure.pdf 
  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 Aug 30] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1. Hatha Yoga Pradipika. New Delhi: Sri Satguru publications; Available from : .http://buddhism.lib.ntu.edu.tw/BDLM/toModule.do?prefix=/search&page=/search_detail.jsp?seq=133882 
  1. Prehypertension: A Little Too Much Pressure, A Lot of Trouble [Internet]. National Kidney Foundation. 2022 [cited 30 August 2022]. Available from: https://www.kidney.org/news/kidneyCare/fall10/Prehypertension#:~:text=Prehypertension%20is%20defined%20as%20a,blood%20pressure%20is%20too%20high. 
  1. Dhaniwala N, Dasari V, Dhaniwala M. Pranayama and Breathing Exercises – Types and Its Role in Disease Prevention & Rehabilitation. Journal of Evolution of Medical and Dental Sciences [Internet]. 2020 [cited 30 August 2022];9(44):3325-3330. Available from: https://www.researchgate.net/profile/Nareshkumar-Dhaniwala-2/publication/345310834_Pranayama_and_Breathing_Exercises_-Types_and_Its_Role_in_Disease_Prevention_Rehabilitation/links/5fa2b5fd92851cc286937fcf/Pranayama-and-Breathing-Exercises-Types-and-Its-Role-in-Disease-Prevention-Rehabilitation.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.

15
1

Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Introduction: 

Do you want to feel better, increase your stamina and live much longer years of your life? Just start practising Yogasana. You might achieve the perfect health benefits by doing regular yoga and physical exercises, which are hard to avoid. Regardless of your age, gender and physical ability, you all may obtain benefits from Yogasana.  

Yoga is believed to be originated in India. It is a cultural outcome of the Indus Valley Civilisation dated back to 2700 BC. You may also find references to yoga in the classic text of the Bhagavad Gita. It contains the teaching of yoga, such as Karma yoga (yoga of action), Bhakti yoga (yoga of devotion) and Jnana yoga (yoga of knowledge). 

By performing Yogasana, one might gain flexibility in the body. Here we bring to you one such asana called Paschimottanasana. You might require more convincing to get moving. So, let’s learn more about how to do Paschimottanasana, its benefits and much more. 

What is Paschimottanasana? 

Paschimottanasana is a Sanskrit name which translates as “west stretching pose,” displaying the sunset of a practice traditionally initiated facing the rising sun.1 

Paschim means the West-side. This name indicates the back of the body from the head to the heels. In Paschimottanasana Yoga, the back side of your whole body, including the spine, is intensely stretched. When both the legs are stretched in a straight position on the ground while holding the big toes with hands and placing the forehead on the knees makes a seated forward bend yoga.2,3 

As the name suggests, the seated forward bend yoga profoundly stretches the dorsal part of the back, including the spine and muscles. As a result, this stretching helps to open the spine and tone the back muscles.1 

Paschimottanasana yoga acts on the Manipura chakra. The regular practice of Paschimottanasana stimulates the Manipura chakra, which controls the energy balance of the body by activating digestive fire. It regulates the functions of the pancreas and digestive organs.2  

It takes you into the inner dynamics and mysteries of your lives. As you fold into yourself, the asana offers a deeper self-reflection, which nourishes you emotionally. Therefore, Paschimottanasana might be called the destroyer of sicknesses.1 

A few variations in Paschimottanasana include: 

Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

Did you know that Paschimottanasana, also known as the seated forward bend in yoga, is considered a powerful pose that is believed to have the ability to eliminate various health issues? According to traditional Yogic texts, this asana involves a deep stretch of the entire back of the body, which can help improve flexibility and relieve tension.

Dr. Siddharth Gupta, MD

How to do it? 

Paschimottanasana involves intense stretching of both legs and the back of the body.1 Therefore, it is vital to retain the form to avoid wounding and gain maximum benefit from the asana.  

Dandasana is the seated forward bend and a preparatory pose for Paschimottanasana. It allows the deeper symmetrical forward bends.1 

The following are the steps to practise Paschimottanasana:  

You might try a few modifications if you find difficulties while performing Paschimottanasana. 

It’s encouraging to see how consistent practice of Paschimottanasana can bring positive changes to the body and overall well-being. Based on my observations, I’ve noticed that children with Autism Spectrum Disorder (ASD) can improve their flexibility over time by practising the seated forward bend, also known as Paschimottanasana. This yoga posture strengthens the hamstrings and spine, allowing children to gradually increase their ability to touch their toes.

Dr. Rajeev Singh, BAMS

Do You Know? 

Here are a few enthralling facts about Paschimottanasana that might fascinate you. 

Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht

Based on my experience, I have observed that practicing Paschimottanasana, the seated forward bend in yoga, can be potentially useful in managing Irritable Bowel Syndrome (IBS). It has shown promising results in providing relief for IBS symptoms when used alongside conventional medical therapy. Paschimottanasana’s holistic approach may promote physical, psychological, and spiritual well-being, making it a valuable addition to the management of IBS.

Dr. Smita barode, BAMS

Benefits of Paschimottanasana 

Paschimottanasana stretches the whole back of the body. 4 Some of the potential benefits of Paschimottanasana are:  

1. Benefits of Paschimottanasana for Diabetes 

Scientific research has indicated that the occurrence of diabetes is increasing due to stress, unhealthy food habits, less physical activity and modern life; this requires immediate attention.2  

With the goodness of Yogasana, we might use it as an alternative lifestyle. Performing yoga brings health and steadiness to the body. Hence, Paschimottanasana might be an excellent asana for combating Diabetes. Paschimottanasana yoga may help reduce bodily stress; it stimulates the abdominal organs like the pancreas responsible for insulin production and aids in regulating the glucose levels in the body.2   

2. Benefits of Paschimottanasana for Belly Fat Reduction 

Paschimottanasana may be considered a good yoga pose to reduce belly fat. If you are overweight and trying to lose weight since a long time, regularly practising Paschimottanasana might resolve your problems. According to a study (Shukla et al., 2014) conducted on obese individuals, daily practice of Paschimottanasana and a few warm-up exercises along with a proper, healthy diet might help with fat reduction.8 

3. Other benefits of Paschimottanasana 

Yoga practice might help develop the mind and body; however, it is not an alternative to modern medicine. You should not depend on yoga alone to treat any condition. Please consult a qualified physician who will assess your condition correctly and advise accordingly. However, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid physical injuries. 

Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe

Risks of Exercise: 

A few precautions must be followed before performing Paschimottanasana: 

With the guidance of a well-qualified yoga expert, one might assess and analyse the risk factors and continue to practice Paschimottanasana with precautions. 

Conclusion 

Paschimottanasana is a classic seated forward bend yoga. It is considered one of the best yogic postures and might be renowned as a destroyer of sicknesses as it activates the Manipura chakra consolidating the energy balance of the body. In Paschimottanasana, the entire back of the body is intensely stretched, making the spine flexible and mobile. In addition, it may help to massage the abdominal organs aiding in fighting abnormal sugar levels in the body as in the case of diabetes. However, people should practice Paschimottanasana with the utmost precautions and under a trained yoga teacher to avoid any complications. 

Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht

Frequently Asked Questions  

What is Paschimottanasana? 

Paschimottanasana is a seated forward bend yoga. In this Yogasana, the entire back of the body from head to heels, including the spinal column, is deeply stretched. This benefits spine mobility and overall flexibility. It adds to the calmness of the mind and reduces anxiety.1-4 

What are the different names for Paschimottanasana? 

Paschimottanasana is a Sanskrit name that means west stretching pose. It is also called seated forward bend, seated forward fold and posterior stretch posture.1,3,4 

What are the different modifications used to practise Paschimottanasana? 

Paschimottanasana may be performed by doing a few modifications. You may use a rolled blanket or a cushion to add more length to your spine. A strap or a scarf may also be used as leverage to lengthen your spine and lean forward. For the beginner, slight bending of the knees might allow a comfortable stretch.4 

What are the precautions for Paschimottanasana? 

There are some contraindications for Paschimottanasana yoga. People with recent abdominal surgery, slipped discs, stomach ulcers, diarrhoea or back and abdomen pain should avoid doing it. Paschimottanasana is not recommended for pregnant women.2,3 

What are the Paschimottanasana benefits for Diabetes? 

Paschimottanasana might help combat Diabetes. If you regularly perform Paschimottanasana yoga, it might give your abdominal regions a good massage, stimulate pancreas functions, and increase insulin production, aiding in regulating the glucose levels in the body.2 

References  

  1. Mark Stephens. Yoga Sequencing| Designing Transformative Yoga Classes [Internet]. Berkeley, California: North Atlantic Books; 2012 [cited 2022 Aug 25]. 1–870 p. Available from: https://mantrayogameditation.org/books/Yoga_Sequencing__Designing_Transformative_Yoga_Classes__PDFDrive.com_20190806-65995-mi65oo.pdf 
  1. Patel S, Mukund D, Palnitkar M, Upalanchiwar S. Relevance of Yoga Through Paschimottanasana on Type 2 Diabetes Mellitus-A Literature Review. World J of Pharma Res. 2018;7(6):410. Available from: https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1521182486.pdf 
  1. Yoga Postures | International Day of Yoga | MEA [Internet]. [cited 2022 Aug 29]. Available from: https://mea.gov.in/yoga-postures-16.htm 
  1. Australian School of Meditation & Yoga | ASMY [Internet]. Seated Forward Fold – Paschimottanasana. [cited 2022 Aug 29]. Available from: https://asmy.org.au/yoga/seated-forward-fold-paschimottanasana/ 
  1. India| Book of Records [Internet]. LONGEST TIME TO HOLD PASCHIMOTTANASANA – IBR. 2020 [cited 2022 Aug 29]. Available from: https://indiabookofrecords.in/longest-time-to-hold-paschimottanasana-record/ 
  1. 126-Yrs old Yoga guru participates in Sports Expo in Hyderabad [Internet]. United News of India. 2022 [cited 2022 Aug 29]. Available from: http://www.uniindia.com/~/126-yrs-old-yoga-guru-participates-in-sports-expo-in-hyderabad/Sports/news/2810791.html 
  1. How Sunflowers Follow the Sun, Day After Day – The New York Times [Internet]. [cited 2022 Sep 9]. Available from: https://www.nytimes.com/2016/08/05/science/how-sunflowers-follow-the-sun-day-after-day.html 
  1. Shukla R, Gehlot S. Response of Paschimottanasana and Kapalabhati on Anthropometric Parameters in Obese Individuals As Per Prakriti. Int J Res Ayurveda Pharm. 2014;5(3):256–60. Available from: https://www.researchgate.net/profile/Sangeeta-Gehlot/publication/286543948_Response_of_Paschimottanasana_and_Kapalabhati_on_anthropometric_parameters_in_obese_individuals_as_per_Prakriti/links/5eef3ee0299bf1faac690f9e/Response-of-Paschimottanasana-and-Kapalabhati-on-anthropometric-parameters-in-obese-individuals-as-per-Prakriti.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.

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Benefits of Pranayama and How to Do it By Dr. Himani Bisht

Introduction: 

Over the years, Complementary and Alternative Medicine (CAM) has gained popularity worldwide. The World Health Organization (WHO) describes CAM as a wide range of healthcare practices.CAM can be classified into two general groups, natural products, and mind-body techniques. Yoga, which falls under the category of mind-body techniques, was developed to achieve harmony on physical, intellectual, psychological, and spiritual levels. Hatha Yoga is the variety of yoga that is most widely performed which includes physical postures (asanas) and breathing exercises (pranayama).1 

What is Pranayama?  

The word Pranayama, derived from the Sanskrit words ’prana’ meaning vital energy and ‘yama’ meaning control, consists of various breathing techniques which include making intentional alterations in breathing.1 When the body Prana is low, one feels uninterested, lazy, and sluggish leading to the accumulation of toxic particles in the body creating pain and illness. Pranayama helps ‘Prana’ flow through these parts and might help to release these toxic substances.2 

Pranayama has four essential facets: 

Pranayama has different variations, each having a unique technique of breathing: 

Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

How to do it? 

To obtain the maximum health benefit of any exercise, without any injuries, it is essential to do the exercise using the proper technique. 

The steps to do different variations of pranayama are as follows: 

1. Dirgha Pranayama:  

In this, inhalation is done in three parts with small time intervals between them.  

2. Sitali Pranayama:  

Essentially aimed at cooling down the temperature of the body. 

3. Ujjayi Pranayama

It is also called ‘the ocean breath’ due to the sound that comes when inhaled air makes when it touches the constricted throat.2,4 

4. Anulom Vilom Pranayama:  

Also called Alternate Nostril Breathing, this may be done with or without holding the breath.3 

5. Kapalbhati: 

Kapalbhati (Kapal: skull, Bhati: shining) involves an intentional reversal of the normal process of breathing.5 

6. Bhramari Pranayama

The name Bhramari is derived from the word Bhramara meaning ‘Black bee’. They can be done in 2 ways. 

Method 1:  

Method 2:  

Practising sitali and shitkari pranayama during summer might be quite useful. Due to the breathing technique involved, it might help in combating stress due to heat. Practising it might help in preserving body fluids and may provide better thirst control.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Do You Know?  

Some interesting facts about pranayama are:  

Benefits of Pranayama: 

Breathing is just one of the many techniques through which one can reach the real Pranayama.2 The various benefits of pranayama are as follows: 

1. Benefits of Pranayama for Bronchial Asthma: 

The slow deep breathing in Pranayama relaxes the mind and may reduce stress stimuli for asthma which in turn may reduce asthma attacks. Pranayama may clear airway secretions and increase lung compliance. It may enhance respiratory muscle function during breathing, thus strengthening them.7 Kapalbhati may be beneficial for asthma as it may remove secretions accumulated in the respiratory tract.3 

2. Benefits of Pranayama for the Mind:  

In Bhramari pranayama, the soothing effect of the vibration created by the humming sound may help in reducing stress, anxiety, tensions, anger, and over-excitement. Anulom vilom may help in increasing focus and managing stress and anxiety.3 

3. Benefits of Pranayama for Respiratory System: 

Pranayama may help in expanding the lung bronchi by correcting abnormal ways of breathing and by reducing muscle tone.1 Kapalbhati may specifically purify the sinuses in the forehead (frontal sinuses) proving to be beneficial for cough, cold and running nose.3 Dirgha Pranayama might improve the oxygen intake and enhance the oxygen-carbon dioxide exchange in the lungs.2 

4. Benefits of Pranayama in People Having Malignancy: 

The effect of pranayama was studied on patients with breast cancer undergoing radiotherapy. It was found that practising pranayama may help in reducing tension, disappointment, and fatigue associated with malignancy. It was also found that Pranayama helped improve the antioxidant levels in these patients.1 

5. Other benefits of Pranayama: 

Though Pranayama has many benefits, it should not be used as a treatment for any health issues. If you suffer from any medical conditions, you must consult a qualified medical practitioner who will assess and treat you appropriately. Moreover, Pranayama is a powerful practice, which must be done under the proper guidance of a trained Yoga expert. 

Based on my observations, practising ujjayi pranayama have multiple health benefits. Based on some research, it might help in managing various diseases like dyspepsia, dysentery, spleen inflammation, cough, fever, and diseases of phlegm.

Dr. Rajeev Singh, BAMS

Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe

Risks of Pranayama 

There are some situations where practising Pranayama can be harmful and must be avoided. They are: 

Under the supervision of an experienced Yoga teacher, who can guide you appropriately regarding the precautions to be taken, you may continue to practice Pranayama. 

Conclusion  

Pranayama, a breathing exercise in Yoga, essentially involves making deliberate modifications in the process of breathing. It includes many breathing methods, each with its benefits. To get optimum health benefits and to avoid any health problems, one must practice Pranayama, preferably, under the guidance of a trained Yoga teacher. 

Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht

Frequently Asked Questions 

1) What is Pranayama? 

Pranayama is a breathing exercise in Hatha Yoga involving different methods of making intentional alterations in the breathing process.  

2) What are the different types of Pranayama? 

The different types of Pranayama are Dirgha pranayama, Ujjayi pranayama, Anulom Vilom Pranayama, Sitali Pranayama and Kapalbhati.2 

3) How many times should one do Pranayama? 

The number of times Pranayama can be done may differ from person to person. A qualified and experienced Yoga trainer can advise you on the number of times that Pranayama may be done. 

4) Can Pranayama reduce stress? 

The slow and deep way of breathing in Pranayama may alleviate stress.7Bhramari and Anulom vilom may be beneficial in managing stress and anxiety.3 

5) As a beginner, which type of Pranayama should I start with? 

Each type of Pranayama has its benefits. You may start with a single type and gain proficiency in it. Any type of Pranayama is best practised under a Yoga expert.  

References: 

  1. Jayawardena R, Ranasinghe P, Ranawaka H, Gamage N, Dissanayake D, Misra A. Exploring the therapeutic benefits of “Pranayama” (yogic breathing): A systematic review. International Journal of Yoga [Internet]. 2020 [cited 25 August 2022];13(2):99. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336946/pdf/IJY-13-99.pdf 
  1. Sengupta P. Health impacts of yoga and pranayama: A state-of-the-art review. International Journal of preventive medicine [Internet]. 2012 [cited 25 August 2022];3:444-58. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/pdf/IJPVM-3-444.pdf 
  1. 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 Aug 17] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1. Gupta PT D, Shokhand D. Ujjayi pranayama in hypothyroidism: A scoping review. International Journal of Physical Education, Sports and Health [Internet]. 2022 [cited 29 August 2022];9(1):107-110. Available from: https://www.researchgate.net/profile/Aparna-Gupta-12/publication/358271065_Ujjayi_pranayama_in_hypothyroidism_A_scoping_review/links/61f989ca11a1090a79c7b0a5/Ujjayi-pranayama-in-hypothyroidism-A-scoping-review.pdf 
  1. Malhotra V, Javed D, Wakode S, Bharshankar R, Soni N, Porter P. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners. Journal of Family Medicine and Primary Care [Internet]. 2022 [cited 29 August 2022];11(2):720. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8963645/ 
  1. Bhatia S, Madabushi J, Kolli V, Bhatia S, Madaan V. The Bhagavad Gita and contemporary psychotherapies. Indian Journal of Psychiatry [Internet]. 2013 [cited 28 August 2022];55(6):315. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705702/ 
  1. Lokhande K, Prasad R. Pranayam: Breath to Cure Bronchial Asthma. Current Trends in Cardio-Respiratory Medicine [Internet]. 2022 [cited 28 August 2022];:1-8. Available from: https://www.researchgate.net/profile/Rajendra-Prasad-31/publication/335795887_Pranayam_Breath_to_Cure_Bronchial_Asthma/links/5d7bab084585155f1e4bc8b7/Pranayam-Breath-to-Cure-Bronchial-Asthma.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.

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Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga is a combination of specific breathing techniques (pranayama), physical postures (asanas), relaxation and meditation that helps you connect to your mind, body and soul. 

Though Yoga is a very traditional practice, it is considered more as a science than just philosophy or religion. Yoga believes that every human being exists in this world in not just one (physical dimension) but five dimensions; pranamaya kosha (vital body), vijanamaya kosha (intellectual body), manomaya kosha (psychic body), annamaya kosha (physical body) and anandamaya kosha (causal body). They altogether aim at bringing about a balance in all aspects. 

There are certain asanas in Yoga that, apart from keeping illness at bay, give more benefit to some specific organs. One such yogic posture is the Vrikshasana, which may be beneficial to one of the vital organs of the body, the brain.2 However, the benefits need further studies to be proven. 

Did you know?

What is Vrikshasana? 

Vrikshasana is a standing pose. The name is derived from the word ‘Vṛkṣa’ meaning tree. So, it is also called the ‘Tree pose’. This asana is named so that the final posture looks like the shape of a tree.3 It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence. It has a calming and relaxing effect and stretches the body head to toe.

Vrikshasana is one yoga posture underrated and not well-known for people with diabetes! People with diabetes are prone to altered body orientation due to neuropathy. Regular practice of Vrikshasana is believed to build balance and coordination among these people.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht

How to do it? 

Any posture in Yoga must be done using the correct technique, to get the maximum health benefit. Following the proper method also helps to avoid any injuries. The steps for doing Vrikshasana are as follows: 

Did you know Vrikshasana might aid in premenstrual symptoms? Regular practice of Vrikshasana might help women with handling premenstrual symptoms such as muscle cramps in the abdomen and legs. It is believed that Vrikshasana strengthens the leg muscles and tendons.

Dr. Rajeev Singh, BAMS

Do You Know? 

Here are some fun facts about this antique asana that make for an interesting read: 

Not just legs, Vrikshasana is believed to strengthen the shoulders as well. Vrikshasana involves raising the hands up and stretching which might stretch the shoulder muscles.

Dr. Smita barode, B.A.M.S, M.S.

Also Read: Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Benefits of Vrikshasana: 

Vrikshasana is a common standing posture. It is the first standing balancing posture that most beginners learn.5 This one-legged pose has various benefits as follows: 

1. Benefits of Vrikshasana for Conditions Causing Stability Issues:  

Being balanced in your body is very essential to have a sense of stability. Vrikshasana may help improve the strength of the muscles that help one keep erect and balanced. The extended arms in this posture help challenge the muscles that control body position. Vrikshasana may specifically stimulate the abductor group of muscles of the hip joint, which are the muscles that help move the thigh away from the body. This group includes the superior gluteus maximus, gluteus minimus and medius. This benefit is obtained even if the tree pose is done with wall support, using one or both arms for the support. It may prove to be valuable to beginners in the field of Yoga, who have stability issues.  

This pose may especially involve the ankle muscles, rather than the thigh, to bring about better balance and it also improves blood circulation. Thus, it may benefit in conditions that may pose stability issues like-cardiovascular disease, rehabilitation after injuries, managing the symptoms of ADHD such as balance, stability and more. You may gain lateral stability by practicing the Tree pose by standing close to a wall or chair.5,6,7 

2. Benefits of Vrikshasana for Depression and Anxiety:  

It may be beneficial in calming down the entire nervous system bringing about a sense of relaxation.2 It may be valuable in improving the proprioception ability of a person, which is the ability to sense the body’s movements, position and action.8 Vrikshasana also helps to improve concentration, generate calm and balance the nervous system. 

Due to this effect, it may help in conditions like depression and anxiety. In these conditions, the levels of a stress hormone called cortisol is elevated. Studies have demonstrated reduced levels of cortisol in those who practice yoga such as vrikshasana.5  

3. Benefits of Vrikshasana for Concentration:  

Balancing on one leg and assuming the final Vrikshasana posture requires focus. So, practising this asana may help in increasing concentration level. It was found in a study by Samantha et al., 2019 that Vrikshasana was beneficial to develop concentration in patients with  Attention  Deficit Hyperactivity Disorder (ADHD) which is otherwise presenting as difficulty in concentration.8,9 

4. Benefits of Vrikshasana for Sciatica: 

Vrikshasana calms and relaxes the central nervous system and stretches the entire body. It strengthens the legs and opens the hips and improves your neuromuscular coordination and endurance. It may thus be helpful for those who suffer from sciatica (nerve pain in the leg).2,4 

5. Other benefits of Vrikshasana: 

Yogic asanas, though largely beneficial, should not be sought as the go-to treatment for health issues. You must always consult a medical practitioner for your health issues so that he/she can examine you, assess your condition and then provide an appropriate treatment protocol. Besides, to avoid any injuries, it is best to practice Yoga under the guidance of a qualified and trained Yoga expert. 

Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe

Risks of Exercise 

Some risks and precautions related to Vrikshasana are: 

Any yoga posture must ideally be practiced under the supervision of a Yoga expert who can advise you on the safety of that particular asana for you. 

Conclusion  

Vrikshasana or the tree pose is a common standing Yoga asana. It has numerous benefits for the brain, immunity, spine, and stability. One may practice this posture regularly, preferably under the guidance of a Yoga trainer, who will advise you regarding the necessary precautions to be taken. 

Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht

Frequently Asked Questions 

1) What is Vrikshasana (Tree Pose)? 

The name Vrikshasana is derived from the word ‘Vṛkṣa’ which means tree. Hence, it is also referred to as the Tree pose.3 It is the first single-legged standing pose for beginners.5 

2) What are the steps of Vrikshasana? 

Steps in Vrikshasana are: Stand erect with your legs apart. The distance between them should be about 2 inches. Focus on any point straight ahead. Exhale, bend your right leg, and place the sole of the right foot on the left inner thigh, with the heel of your right leg touching the perineum. Now, breathe in and raise your arms, joining your palms together to form the Namaste Mudra. Hold this stance for 10-30 seconds. Breathe normally while holding the pose. Now, exhale and bring your arms down. Bring your right leg too to the starting position. Repeat the same method on the left side.3 

3) How many times should one do Vrikshasana? 

Vrikshasana must preferably be done under the supervision of a qualified and experienced yoga teacher who can advise you on the number of times that you may do this pose safely. 

4) Is Vrikshasana safe for senior citizens? 

Senior citizens who have instability issues may show an improvement in lateral stability by practising the Tree pose while standing close to a wall or chair.5 To avoid possibility of falling, it is recommended that older adults practice this pose under the guidance of a Yoga expert. 

5) Can Vrikshasana help reduce vertigo? 

While Vrikshasana is said to help people having instability issues5, it is contraindicated in those who might have giddiness.3 If you are suffering from vertigo, it is best to consult a qualified medical professional before you start practising this Yoga posture. 

References: 

  1. Mohammad A, Thakur P, Kumar R, Kaur S, Saini R, Saini A. Biological markers for the effects of yoga as a complementary and alternative medicine. Journal of Complementary and Integrative Medicine [Internet]. 2019 [cited 25 August 2022];16(1). Available from: https://www.researchgate.net/profile/Reena-Saini-2/publication/330965460_Biological_markers_for_the_effects_of_yoga_as_a_complementary_and_alternative_medicine/links/5cfa3df64585157d15991c22/Biological-markers-for-the-effects-of-yoga-as-a-complementary-and-alternative-medicine.pdf 
  1. Maurya H, Kumar S. Current Medication Trends and Global Impact on Neurodegenerative Disorders. Journal of Pharmaceutics & Pharmacology [Internet]. 2018 [cited 25 August 2022];6(1):6. Available from: https://pdfs.semanticscholar.org/a76a/595d4784e3022a2cc007e57522ea81d2a425.pdf 
  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 Aug 24] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1.  Dayanand Sagar Institute of Technology (Polytechnic). 2022.Available from: https://dayanandasagar.edu/dsit/images/events/yoga.pdf 
  1. Liu AM, Chu IH, Lin HT, Liang JM, Hsu HT, Wu WL. Training Benefits and Injury Risks of Standing Yoga Applied in Musculoskeletal Problems: Lower Limb Biomechanical Analysis. Int. J. Environ. Res. Public Health. 2021;18:8402.Available from: https://pdfs.semanticscholar.org/ead3/c3d54f9ce93eb464a57a3c6c7f11a4d513ec.pdf 
  1. Mullerpatan R, Kanjirathingal J, Nehete G, Raghuram N. Effect of yogasana intervention on standing balance performance among people with diabetic peripheral neuropathy: A pilot study. International Journal of Yoga [Internet]. 2021 [cited 25 August 2022];14(1):60. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8023438/ 
  1. Salem G, Yu S, Wang M, Samarawickrame S, Hashish R, Azen S et al. Physical Demand Profiles of Hatha Yoga Postures Performed by Older Adults. Evidence-Based Complementary and Alternative Medicine [Internet]. 2013;2013:5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3814077/pdf/ECAM2013-165763.pdf  
  1. Sharma B, Pant K, Pant B, Sharma P, Thapliyal M, Sinha S. Electronic detoxification with yoga and meditation. Journal of Critical reviews [Internet]. 2020 [cited 24 August 2022];7(12):4632-4643. Available from: https://www.researchgate.net/profile/Somya-Sinha-3/publication/351618249_ELECTRONIC_DETOXIFICATION_WITH_YOGA_AND_MEDITATION/links/60a14f7892851cfdf33b2f30/ELECTRONIC-DETOXIFICATION-WITH-YOGA-AND-MEDITATION.pdf 
  1. Gunaseelan L, Vanama M, Abdi F, Qureshi A, Siddiqua A, Hamid M. Yoga for the Management of Attention-Deficit/Hyperactivity Disorder. Cureus [Internet]. 2021 [cited 8 September 2022];. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8760933/pdf/cureus-0013-00000020466.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.

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