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Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht

Introduction: 

Yoga is a spiritual practice that has its roots in ancient India. It brings about a balance between the body, mind and soul. Over the years, its popularity has skyrocketed, with the western world awakening to its benefits. 

Though developed as a spiritual discipline, it has more or less been adopted by developed countries as a form of exercise or a way to combat stress. Over the years, different styles or types of Yoga have evolved, which are modified versions of the basic yoga postures. Some of the Yoga types are: Ashtanga or power yoga, Bikram or hot yoga, Hatha yoga, Integral yoga, Iyengar yoga, Kundalini yoga and Viniyoga.1 

The most popular of all types of Yoga is Hatha Yoga. Origins of Hatha Yoga date back to the 11th century. This type of Yoga stresses a lot of importance on holding the various asanas (body postures) properly while performing the sequence of exercises. Trikonasana is one of the asanas of Hatha Yoga.2 

What is Trikonasana?  

Trikonasana is a standing posture of the Hatha Yoga type of Yoga. ’Tri’ means three and ‘Kona’ means ‘corner’. So, trikonasana literally translates to ‘Three-corners’. It is named so as the final posture resembles a triangle formed by the torso, upper limbs and lower limbs. 

Trikonasana mainly focuses on stretching the body sideways. It may help improve spinal flexibility. It may also have the effect of lengthening the leg muscles and reducing stiffness in the legs and hips. 2,3 

Practice trikonasana in case of diabetes! Researchers believe a regular practice of trikonasana might offer a natural remedy for type II diabetes. Trikonasana is believed to lower the raised blood glucose levels and hence might help with diabetes.

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

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

How to do it? 

While Yoga has many benefits, it is essential to do the asana using the proper technique to avoid any injuries. The stepwise method of doing the Triangle pose is as follows:  

Although there are several postures in yoga that help in posture correction! Regular practice of trikonasana is believed to help in the correction of posture in conditions like scoliosis.

Dr. Rajeev Singh, BAMS

Do You Know? 

Here are some interesting tidbits and fun facts about Trikonasana: 

Did you know trikonasana might help those suffering from depression? It is believed that those who regularly practise the tri-angled pose might have less chance of stress and depression. Trikonasana is said to decrease the cortisol levels in the blood, hence aiding in better mental health in general.

Dr. Smita barode, B.A.M.S, M.S.

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

Benefits of Trikonasana: 

Trikonasana is a standing yogasana with several benefits which may help the overall development of your mind, body and spirit. Following are some ways that it might be helpful: 

1. Benefits of Trikonasana for Legs:  

The lateral bending in trikonasana may help lengthen the muscles of the leg, which in turn might improves the strength of the calves, thighs and the legs. It may also enhance the flexibility of the hamstrings (the muscles that are on the back of the thighs). Additionally, it may also help in relieving stiffness of the legs.2,3,7 

2. Benefits of Trikonasana for the Spine:  

Trikonasana essentially involves bending sideways. This sideways bending stretches the spine and improves its flexibility.3 

3. Benefits of Trikonasana for Digestion:  

Indigestion, occurring anytime in any age group, is always a discomfort. If you are suffering from an upset stomach, try trikonasana. It is said that it may be beneficial for indigestion.7 

4. Benefits of Trikonasana for the Hips:  

Trikonasana may be help loosen the hips. It helps in stretching of the hips, which, in turn may help in strengthening it. It may be useful in improving the flexibility of the hips.7 

5. Other benefits of Trikonasana: 

Practising Yoga on a regular basis may be helpful in the overall physical, mental and spiritual development. One must not rely on only Yoga as a treatment protocol for any kind of medical issues. Please consult a qualified medical professional for any health condition so that he/she may examine and assess your condition properly and provide appropriate treatment. In addition, it is essential to practice Yogasanas under the guidance of a trained Yoga professional. 

Also Read: Benefits of Sarvangasana (Shoulder Stand) and How to Do it By Dr. Himani Bisht

Risks of Exercise 

Some precautions that must be taken while performing trikonasana. They are as follows: 

The guidance of an experienced Yoga teacher/Yoga expert is valuable as he/she can assess your risk factors and decide whether it is safe for you to practice trikonasana.  

Conclusion  

Trikonasana or the triangle pose is a standing Hatha Yoga asana that helps the entire body. It has many benefits for the hips, legs, calves, lungs, arms and spine. While practising this posture, certain precautions must be taken. To gain maximum health benefits, one may practice this asana on a regular basis under the supervision of a qualified Yoga teacher. 

Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions 

1) What is Trikonasana (Triangle Pose)? 

The name Trikonasana is a posture of the Hatha Yoga style of Yoga. It is formed from the words ‘Tri’ meaning three and ‘kona’ meaning ‘corner’. It is so named as the final posture of the body resembles a triangle with the torso, upper limbs and lower limbs forming the sides of the triangle.3 

2) What are the steps of Trikonasana? 

The steps for trikonasana are: Stand erect with a 3 feet distance between your legs. inhale and lift both your arms till the shoulder level. Turn the right foot towards the right side and breathing out, slowly bend laterally on to your right side. Place the fingers of your right hand behind the right foot. The left arm should now be in a straight line aligned with your right arm. Turn your head to the left side and gaze at the middle finger of your left hand. Breathe normally and hold this posture for 10-30 seconds. After 30 seconds, inhale and come up slowly. Repeat the same steps on the left side.3 Some people doing trikonasana for the first time may find 10-30 seconds too long a time to hold the pose. Instead, they can hold the posture for as long as they may be comfortable. 

3) How many times should one do Trikonasana? 

Trikonasana should be practiced under the able guidance of a qualified yoga teacher, who can advise you on the number of times that this asana may be done.  

4) Is Trikonasana helpful to increase lower body strength?  

Trikonasana may help in relieve stiffness and enhancing flexibility of the legs especially the back muscles of the thigh (hamstrings). This sideways bending pose may help to elongate the leg muscles to possibly improve the strength of the thighs, calves and the legs.2,3,7 

5) Can Trikonasana be done by someone having high blood pressure? 

While Trikonasana is said to reduce blood pressure, it is recommended that you consult a qualified medical professional before beginning to practice this yoga pose.7 

References: 

  1. Health Y. Yoga for health: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2022 [cited 6 September 2022]. Available from: https://medlineplus.gov/ency/patientinstructions/000876.htm 
  1. Omkar S, Kumar A, Kapse R, Paul N, Vanjare A. Musculoskeletal modeling and analysis of trikonasana. International Journal of Yoga [Internet]. 2018 [cited 23 August 2022];11(3):201. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134746/ 
  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 23] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1. TRIKONASANA – Revolved, Extended, Bound, Bikram – TRIANGLE [Internet]. Yogateket. 2022 [cited 6 September 2022]. Available from: https://www.yogateket.com/blog/how-to-trikonasana-variations 
  1. Sahoo P. Trikonasana. 1st ed. Hari OM Yoga Vidya School; 2018. Available from:   https://www.academia.edu/37528951/Trikonasana 
  1. 10 YOGA Poses for Morning energy boost – Yoga From Home [Internet]. Wpstudents.towson.edu. 2022 [cited 24 August 2022]. Available from: https://wpstudents.towson.edu/ljohns50/pose-2/ 
  1. Jerin CM, Prasanna TA, Chandrasekhar JA, Senthikumaran MS. An Influence of Yogic Practices on Selected MotorfItness Variable among Men Kho-Kho Player. Journal-Xi’an University Of Architecture & Technology. 2020. Available from: https://www.researchgate.net/profile/Arun-Prasanna3/publication/342281832_AN_INFLUENCE_OF_YOGIC_PRACTICES_ON_SELECTED_MOTOR_FITNESS_VARIABLE_AMONG_MEN_KHO_KHO_PLAYER/links/5eeba043a6fdcc73be85c485/AN-INFLUENCE-OF-YOGIC-PRACTICES-ON-SELECTED-MOTOR-FITNESS-VARIABLE-AMONG-MEN-KHO-KHO-PLAYER.pdf 
  1. How Yoga Can Help Boost Immunity| Ayush Next [Internet]. Ayushnext.ayush.gov.in. 2022 [cited 6 September 2022]. Available from: https://ayushnext.ayush.gov.in/detail/post/how-yoga-can-help-boost-immunity 

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 Halasana (Plough Pose) and How to Do it By Dr. Himani Bisht

Introduction 

In this modern sedentary lifestyle, our health has been at the receiving end of our hectic schedules! As a result, we always find ourselves experiencing physical and mental pressure. Unfortunately, this has also affected our personal habits leading to various diseases.  

Fortunately, Patanjali, the ‘father of yoga,’ left us his classic work including yoga to combat all kinds of lifestyle stress. His work teaches us discipline to live a healthy life. Yoga brings a sense of freedom to life. With different types of Yogasanas; each gives you indispensable health benefits. One such Asana is Halasana! If you are living a ‘9 to 5’ office life and are looking for something to undo all the damage done with your demanding daily hustle, then you have come to the right place. 

Keep reading to know everything you might need to start practising Halasana.  

What is Halasana? 

Halasana or Plough pose is a kind of Yogasana.1 

Halasana is the Sanskrit name in which Hala means plough, whereas Asana means pose or posture. Thus, it is referred to as the Plough Pose because the final position of the body appears in the shape of an Indian Plough (farming tool) while performing this Asana. Halasana may help to keep up your spine healthy and youthful.1,2 

The plough tool helps to loosen soil and resurface fresh nutrients for sowing. In the same way, performing Halasana stretches the back of the body and aids in loosening the tight hamstrings, helping strengthen and re-energise the entire spine. It is said that people who perform Halasana regularly are highly active, quick, light-footed and full of spiritual energy.2 

Halasana has two variations: 

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

How to do it? 

Based on my experience, I’ve observed that practising Halasana (Plough Pose) might help reduce constipation by increasing the movement of the intestines. The compression created during this pose stimulates the muscles and promotes better bowel motility, which can alleviate constipation and ensure a smooth digestion.

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

There are two versions to do this Asana. One is Halasana, the full plough posture, and the second is Ardhahalasana, the half-plough pose.1 The following steps will guide you to do both full and half plough pose: 

Do You Know? 

I have observed that practising the Plough Pose (Halasana) can provide a complete stretch to the spine and increase compression in the front of the neck and abdomen. This stretching and compression help improve the flexibility and strength of the spine, while also stimulating the abdominal organs and promoting better digestion.

Dr. Rajeev Singh, BAMS

Here is an interesting fact about the Halasana pose that might amuse you: 

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

Benefits of Halasana:  

The maximum benefits of Halasana may be achieved when you practise Bhujangasana immediately after Halasana. In Bhujangasana, you lie on your stomach and your upper body is raised upwards. The body posture looks like a snakehood.2,3 

Some of the potential benefits of Halasana are:  

1. Benefits of Halasana for Hamstrings: 

If you are experiencing tightness in your hamstring muscles and experiencing lower back pain, then you must try the Halasana pose. The regular practising of Halasana steps allows stretching of the entire back, including the spine and hamstring. A stretching exercise like the plough pose might help loosen your tight hamstrings, providing flexibility and mobility. It also relaxes the ligaments and muscles in the calves and thighs region.2,5   

2. Benefits of Halasana for Spine: 

Halasana  may enhance spine flexibility. By practising Halasana, your back gets completely stretched, which energises,strengthen, and tone your spinal cord when the back is folded. It may ease up the muscle tension and keep your spine young and healthy. It might also enhance the spinal nerve functions by creating pressure on the nerve and neck region, boosting nervous system operations.2,5 

3. Benefits of Halasana for Stomach ailments: 

The benefits of Halasana may be associated with helping in better digestive system functioning. It may relieve problems like bloating and dyspepsia, an upper abdominal discomfort caused due to stomach ulcers or acid reflux (backward flow of stomach acid into the food pipe). It may help to reduce the burning sensation, heartburn, bitter taste, etc. It may solve the problems of constipation and digestion.1,5 

4. Other benefits of Halasana: 

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

Also Read: Benefits of Sarvangasana (Shoulder Stand) and How to Do it By Dr. Himani Bisht

Risks of Exercise  

Some contraindications and precautions related to Halasana are as follows: 

With the guidance of a trained yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions. 

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

Conclusion 

Halasana or plough pose is a complete Yogasana that helps one to attain spine flexibility and keep the spine youthful. Performing Halasana/Ardhahalasana might have several health benefits for the spine, hamstrings and muscle tension. It may also help with constipation, hypertension, diabetes, etc. One must practice plough pose regularly with appropriate precautions and under a trained Yoga master to avoid any physical injuries.  

Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions  

Why is Halasana called ‘plough pose’? 

Halasana is a Sanskrit term where ‘Hala’ means plough and ‘Asana’ mean pose/posture; hence, referred to as Halasana. While performing Halasana yoga pose, our body resembles a plough shape in the final position.1,2 

What is Ardhahalasana? 

Ardhahalasana is a simpler version of Halasana. It is also called the half-plough pose. While performing Halasana, if you hold your legs at a 90° angle, that  position is called the Ardhahalasana.1 

Can I practice Halasana if I have lower back pain? 

If you have lower back pain (Lumbosacral condition), it is advised to practice Halasana with either leg and not with both legs together.3 However, you may consult a professional Yoga trainer if you want to try the Asana.  

What are the benefits of Halasana for spine? 

Halasana is a Yogasana for back strengthening. It completely stretches the back of the body, helping the spine flexibility and rejuvenating spine health. However, performing Halasana while having a back pain problem is not recommended.2 

What are the precautionary measures for doing plough position? 

Those with abdominal injuries, cervical spondylitis, hernia, or spine stiffness, hypertension, etc., must avoid this pose.1,3 

References: 

1. Yoga Postures | International Day of Yoga | MEA [Internet]. Ardh Halasanaa & Halasana. [cited 2022 Aug 21]. Available from: https://mea.gov.in/yoga-postures-16.htm 

2. Sivananda Yoga Vedanta Center NYC [Internet]. Plough. [cited 2022 Aug 21]. Available from: https://sivanandanyc.org/plough/ 

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

4. Longest Performance of Halasana Yoga – Golden Book Of World Records [Internet]. [cited 2022 Sep 1]. Available from: https://goldenbookofworldrecords.com/archives/8542 

5. Govardhan EcoVillage [Internet]. Halasana – The Plow pose: A Quick Guide. [cited 2022 Sep 1]. Available from: https://ecovillage.org.in/halasana-the-plow-pose-a-quick-guide/ 

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 Dhanurasana (Bow Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Though, India was the home ground of yogasana, it was only practiced majorly by the older generations. With a paradigm shift in trends, yogasana has been not only practiced but loved too by the younger generations! It is able to win the hearts of one and all through its ease of practice and mind-blowing results. 

One of the many yogasana postures is Dhanurasana or the Bow Pose. Be it the spine or abdomen, this asana has got everything covered.1 

Now, like the majority of people if you’re are glued to a desk and living a sedentary lifestyle, then you need Dhanurasana in your life. So, continue reading to know more about it. 

Did you know? 

  • Dhanurasana (Bow Pose) increases heart rate and blood pressure in healthy young volunteers. source: PMC
  • Dhanurasana induces a higher stress response compared to other yoga asanas. source: PMC
  • Regular practice of Dhanurasana (Bow Pose) improves sleep quality in the elderly. source: NCBI
  • Regular practice of Dhanurasana can reduce sleep latency (time taken to fall asleep) in the elderly. source: NCBI
  • Bow Pose can help improve lung capacity and increase respiratory function. source: ncbi.nlm.nih.gov

What is Dhanurasana? 

Dhanurasana, or the bow pose, is a complete yoga asana as it may help to tone the back and strengthen abdominal muscles. It also helps to stretch the front part of the body, including the abdomen and chest, ankles, thighs, throat, groins and hip flexors.1 

Dhanurasana is derived from the Sanskrit word ‘Dhanush,’ which means bow, whereas Asana means pose or posture. Owing to the bow-shaped posture of the body while performing it, it is referred to as the bow pose. Dhanurasana may provide a beneficial effect on all back problems and enhance the digestion process.1,2 

Dhanurasana may help manage the health of the human body and may stimulate the spiritual level.1 

The different types of Dhanurasana are: 

 Other types of variations include:  

Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe

Dhanurasana is known for its benefits in managing menstrual disorders. It may help to improve blood circulation throughout the body, promoting overall wellness. So, it’s like a natural helper in good menstrual health and keeping your blood flowing smoothly!

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

How to do it? 

It is essential to understand the proper technique to perform the bow pose to avoid the chances of injuries and to obtain maximum health benefits.2 The steps to do the bow pose are as follows: 

For beginners, slight modification may be done. You may use a yoga strap or take help from someone around you if it is difficult to reach the ankles. Place it around the ankles of the feet and pull yourself upward by holding this strap with a proper grip.1 

Dhanurasana is a great yoga pose for releasing nervous energy in the thoracic and cervical areas. It may also improve respiration, helping you breathe better and feel more relaxed. So, stretch like a bow and let go of tension while boosting your breath!

Dr. Rajeev Singh, BAMS

Do You Know? 

Also Read: Benefits of Sarvangasana (Shoulder Stand) and How to Do it By Dr. Himani Bisht

Get ready to feel strong, look beautiful, and shine with confidence with Dhanurasana! This amazing asana can possibly strengthen your shoulders and neck, while also slimming your waist. Your eyes will sparkle like never before, and you may even notice an improvement in your eyesight.

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

Benefits of Dhanurasana: 

Yoga Asanas are the “skillfull exercises” that give our body physical and mental support. Dhanurasana is a body-strengthening asana that may help to better spine health.1 Some of the potential benefits of Dhanurasana are described as follows: 

1. Benefits of Dhanurasana for the Spine: 

Dhanurasana may help in spine stretching. Regular performing this Asana may help properly extend the spine, including the cervical region, thoracic and lumber spine. Dhanurasana also exerts great pressure on the spine resulting in an adjustment of vertebral bones. It gives your spine flexibility and elasticity and tones up the abdominal muscles. If you are suffering from slipped disc problems and regularly practice Dhanurasana, it may help you get relief from your problem.2 However, you must consult a professional doctor if you suffer from back problems. 

2. Benefits of Dhanurasana for the Diabetes: 

Yoga has given hope to diabetic patients to remain free from medication. A study (Malhotra et al., 2005) involving diabetic individuals showed that doing Dhanurasana for 3-7 mins may help to manage blood sugar levels. The study result showed reduced insulin resistance and increased insulin sensitivity. It directly affects glucose levels and also increases insulin secretion. It was also observed that performing Dhanurasana helps to reduce body mass index and waist fat. As Dhanurasana stimulates the liver and pancreas, it is beneficial for the management of diabetes. Hence, performing Dhanurasana while using conventional medicines may provide better regulation in diabetic patients.2,6 

3. Other benefits of Dhanurasana: 

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

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

Risks of Exercise 

Some contraindications related to Dhanurasana are: 

With the guidance of a trained Yoga expert/ teacher, we can assess and analyse the risk factors and continue to practice exercise with precautions.  

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

Conclusion  

Dhanurasana or bow pose is a complete Yoga Asana that helps to strengthen the back and abdominal muscles. The health benefits may include enhancing blood circulation, adjusting hunched back and body posture, managing diabetes, digestive ailments and chest ailments, etc. One must take precautions while performing this pose and possibly do it under the guidance of a professional Yoga trainer to avoid injuries. 

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

Frequently Asked Questions 

What is Dhanurasana? 

The name Dhanurasana derives from the Sanskrit word ‘Dhanush,’ which means ‘bow’ or ‘Asana’ means ‘posture’ or ‘pose.’ In the final pose, the body resembles the shape of a bow with its attached string, hence the name. It is a sequence of Yogasana that helps to strengthen the back and abdominal muscles.1,2,5 

What are the steps to perform Dhanurasana?

Dhanurasana steps start with lying down in a prone position (facing downwards). While exhaling, bend the knees and hold the toes with your hands. Slowly lift your thighs, chest and head as high as possible. Maintain your body weight to lower the stomach; join the ankles. While breathing, normally look upward. Exhale and bring down the head and legs up to the knee joint. For a few minutes, maintain this position and slowly come back to your initial position.2,5 

What are the benefits of Dhanurasana for the digestive system? 

Dhanurasana exerts tremendous pressure on the abdomen. It helps release gas from the stomach and relieves constipation and dyspepsia (indigestion).2 

What is the expert tip for beginners to do the bow pose? 

For beginners, it gets difficult to lift their thighs from the floor. So, you may take the support of a rolled blanket and, lying on your thighs, extend your legs upward.1 However, do not try this without consulting a certified Yoga trainer. 

What are the benefits of Dhanurasana? 

If you perform Dhanurasana regularly, it may benefit the entire body. It may help to gain a good body posture. It may straighten your hunched back. It may enhance the blood circulation around the spinal nerves, connective tissues, muscles and organs, resulting in muscle toning and elasticity of ligaments. It may also give flexibility to the back, benefitting the entire body.1,2,5 

 

References: 

1. Gangwal J. Importance of Dhanurasana in Day-to-Day Life. Ilkogretim Online – Elemen Edu On. 2020;19(4):3248–3254. Available from: https://www.ilkogretim-online.org/fulltext/218-1618593830.pdf 

2. Jadoun S., Rana A., Yadav S. An Anatomical Exploration of “Dhanurasana”. Intern J of Trend in Sci Rese and Develop. 2020;4(4):5–11. Available from: https://www.ijtsrd.com/papers/ijtsrd30878.pdf 

3. Mark Stephens. Yoga Sequencing| Designing Transformative Yoga Classes. Berkeley, California: North Atlantic Books; 2012. 1–870 p. Available from: https://mantrayogameditation.org/books/Yoga_Sequencing__Designing_Transformative_Yoga_Classes__PDFDrive.com_20190806-65995-mi65oo.pdf 

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

5. International Day of Yoga, Yoga Postures [Internet]. Ministry of External Affairs GOI. [cited 2022 Aug 20]. Available from: https://mea.gov.in/yoga-postures-16.htm 

6. Malhotra V., Singh S. The beneficial effect of Yoga in diabetes. Nepal Medic College J. 2005;7(2):145–147. Available from: https://www.researchgate.net/publication/7259161_The_benficial_effect_of_yoga_in_diabetes/link/5f704444458515b7cf50f771/download 

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 Sarvangasana (Shoulder Stand) and How to Do it By Dr. Himani Bisht

Introduction: 

Yoga is a rich treasure with techniques beneficial for physical, mental, and spiritual well-being. In this era of expensive pharmacotherapy with innumerable side effects, it is difficult to manage diseases like hyperthyroidism or hypothyroidism, cardiovascular conditions, obesity, and diabetes.  

Therefore, introducing physical exercise like yoga can gradually hasten the recovery processes. Though it evolved and flourished in India, the introduction of yoga in western culture gained much popularity and has become a statement of an optimum lifestyle in upper-middle classes.1 

Yoga involves a lifestyle that requires maintaining certain postures (Asanas) along with controlling breathing, thoughts, and enchanting mantras (recital phrases), unlike other exercises that focus on muscle stress, repetitive movements, and heavy breathing. In yoga, body is relaxed and blood requirement is reduced. This is opposite to aerobics, zumba and other exercises that increase the workload on heart to pump more blood. Yoga triggers the neuronal hormones that add significant benefits to mental and spiritual well-being.1            

One out of the countless postures in yoga is the ‘Shoulder stand’, also known as Sarvangasana. 

What is Sarvangasana?  

Over the years, I have found that practising Sarvangasana (Shoulder Stand Pose) can help counteract the pooling of blood in the legs and abdomen. This pose involves elevating the legs above the heart, which promotes return of the blood from the organs and improves overall circulation.

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

Sarvangasana is a posture where the whole body is balanced on the shoulder and is therefore, also known as a Shoulder stand. 

Sarvangasana constitute 3 words “Sarva”, “anga” and “asana”. “Sarva” means “all”, “anga” means body part and “asana” means posture. As the name indicates, Sarvangasana is the posture involving the whole body. 

It is referred to as the Queen of asanas because it maintains the physical and mental health of an individual.2 

Asanas that involve postural inversion are not part of traditional practice, as the three classic hatha yoga texts do not mention these postures. They have only recently gained more popularity with increased visibility through social networks.3 It is the most effective way to streamline the body and mind. It may help in attaining peace, containment and happiness. 4 

Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe

How to do it? 

By regularly practising Sarvangasana, you can improve your posture, relieve back discomfort, and enhance overall spinal health. I recommend practising Sarvangasana (Shoulder Stand Pose) to alleviate stiffness in the back muscles caused by poor posture or prolonged standing. This pose involves stretching and lengthening the back muscles, helping to release tension and improve flexibility.

Dr. Rajeev Singh, BAMS

Sarvangasana or shoulder pose is to be practised in the presence of trained yoga professionals. The steps to be followed while performing this asana are: 

Do not strain your body by holding the final position for long during the initial practice. Increase the duration gradually from three to five minutes. Perform Sarvangasana only once during the yoga session.2,5 

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

Do You Know? 

It is interesting to know that sarvangasana is occasionally referred to as the “Mother of all asanas” along with the “Queen of all asana”. Shoulder stand posture helps in nurturing and protecting the entire body, just like a mother would do for her kid.2 

Mammals like bats, hang themselves in the inverted position (sarvangasana) on the tree to hide and maybe feel safe from predators. 

The happy hormones like dopamine or serotonin are also secreted while performing sarvanagasana. 

Benefits of Sarvangasana: 

Sarvangasana offers several benefits to improve physical and spiritual health. Some of the potential benefits are: 

1. Benefits of Sarvangasana in enriching blood supply 

Sarvangasana may improve the blood supply to the brain. There is an increased influx of blood to the brain during the shoulder stand position. This increased influx can also help in nourishing the hair and hydrating the scalp, thus helps in preventing hair loss and improving hair growth.  

Increase in blood supply to facial muscles may lead to glowing skin. The greater blood flow may also help in keeping ourselves active and energized.2 

2. Benefits of Sarvangasana in stimulating thyroid hormone 

Sarvangasana may help in decreasing the production of thyroxin hormone responsible for causing hyperthyroidism.  The inverted position during shoulder stand allows the heart to pump the blood to the brain and the thyroid gland and helps in curing the thyroid related disorders. The potential benefit of the blood flow during Sarvangasana is on the respiration, increasing the digestive and excretory processes and strengthening the nervous system, which is controlled by the thyroid and parathyroid glands. When the thyroid gland functions properly, all of the above-mentioned systems of the body work effectively.2 

3. Benefits of Sarvangasana in controlling Diabetes Mellitus 

Kumar et al. 2017 mention a study involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving sarvangasana as one of the postures, showed a decrease in glucose levels and changes in insulin levels. The shoulder stand pose improves the functioning of pancreas, responsible for insulin production. The enhanced insulin production may help in decreasing the risk of diabetes. The involvement of asanas or postures in daily life does not have any adverse effects, and can be used as an alternate means to improve health.4,5 

4. Benefits of Sarvangasana in patients with low blood pressure 

The shoulder stand may help in increasing the blood pressure of the patients with low blood pressure. A study conducted by Naidu, S.T. et.al., 2015 on postural inversion in yoga and its effects on cardiovascular parameters, mentions that there was an increase in diastolic and systolic blood pressure during the sarvangasana. The increase in blood pressure depends on various factors especially the population (healthy or on patients with blood pressure fluctuations) performing the sarvangasana.3 

 5. Other benefits of Sarvangasana: 

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

Risks of Exercise 

Some of the contraindications related to Sarvangasana are: 

The important point to consider while doing postural inversion is to perform it smoothly and slowly and it should be only practised with a trained yoga teacher.   

Conclusion 

Tension and stress are part of everyday life, but they should not affect the mind and body. Performing sarvangasana helps de-stress by relieving the pain and increasing the blood supply to all parts of the body. However, it is necessary to follow precautions while performing sarvangasana to avoid the associated physical risks. Given the rising popularity of postural inversions in yoga, through social media, it is important to do additional research on the benefits and risks. 

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

Frequently Asked Questions 

What is the other name of Sarvangasana? 

Sarvangasana is also known as “shoulder stand”. It is an inversion posture where the whole body is balanced on the shoulder.2 

Who should avoid Sarvangasana? 

People suffering from high blood pressure, slipped disc, vertigo, atherosclerosis, cerebral thrombosis migraine, pregnant and lactating women and people with diabetic retinopathy and who have undergone surgery should avoid shoulder stand. Sarvangasana should also be avoided in patients suffering from cold, flu and sinus problems.2 

What is the time limit for Sarvangasana? 

For beginners, the final position of Sarvangasana or shoulder stand should be held for a few seconds. It can be gradually increased with the practice for about three to five minutes.2 

What are the benefits of Sarvangasana? 

The shoulder stand or Sarvangasana may help in improving blood circulation and digestion. It may also help in rejuvenating the body and maintaining balance and posture of the body. Sarvangasana may increase blood pressure, which can be used as a potential benefit for patients with low blood pressure.4,5 

How many times can we practice sarvangasana in a day?  

This asana should only be performed once at the end of completion of other asanas during the yoga session. An easy relaxing posture after performing sarvangasana or shoulder stand is Shavasana (corpse pose).2 

References 

  1. Jayasinghe SR. Yoga in cardiac health (a review). European Journal of Preventive Cardiology. 2004 Oct 1;11(5):369-75. https://academic.oup.com/eurjpc/article/11/5/369/5932628?login=false
  1. Waldia V. A REVIEW STUDY ON THE EFFECT OF SARVANGASANA ON HYPOTHYROIDISM. https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1531725361.pdf
  1. Naidu ST, Cavalcante FS, Silva RP. POSTURAL INVERSION IN YOGA AND ITS EFFECTS ON CARDIOVASCULAR PARAMETERS. https://scholar.googleusercontent.com/scholar?q=cache:m_laiD56r6cJ:scholar.google.com/&hl=en&as_sdt=0,5  
  1. Kumar YS, Nishi J. Yoga and Diabetes Mellitus: Recommendations and Benefits-Systematic. International Journal of Ayurvedic & Herbal Medicine. 2017;7:2651-5. http://interscience.org.uk/images/article/v7-i4/3ijahm.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/PharmaceuticalSci/Pharmacology/article/view/665  

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
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Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe

Introduction: 

In today’s instant world, we all need something that will bring peace and tranquillity to our mind. What’s more we need good body strength and immunity to match. Yoga is the ancient practice which is adapted even in modern world to achieve holistic health. It has been highly beneficial in maintaining physical, mental, and psychological balance. Numerous yoga postures or asanas positively impact day-to-day behaviour, decrease stress, and improve back stability.1 

Yoga has gained more popularity since its introduction into American culture. The people in the west have been using yoga posture or asanas to relieve their daily stress for nearly a century. As per a 2008 study, it is a 6-billion-dollar industry with 15.8 million Americans performing asanas every day. Yoga may help in increasing immunity, focus, concentration, sleep, and flexibility, along with aiding in the recovery process.2 

What is Sirsasana?  

Sirsasana also known as, Headstand pose where “Sirs” means Head and “Asana” means “Posture” or pose. It is an inverted or anti-gravitational asana.3,4 Sirsasana is often referred to as “The king of yoga poses”.2 

It is the most advanced form of yoga where the head is the prime part to be stabilized. Once the head is stabilized, the rest of the body is supported in an inverted position using forearms. One should have good forearm strength, focus, and precision to manage the handstand pose. The key to remember while performing Sirsasana or headstand pose is to retain natural curves, to prevent neck injuries.1,4 

Sirsasana allows the blood to flow down from the legs to the brain, reducing the flow to the legs and increasing it towards the brain. The brain being the automatic regulator of blood circulation restricts the excess blood flow towards itself and distributes it to the upper and middle body. Inverted posture aims to improve concentration during meditation and activate Sushumna Nadi (Central pathway through which energies flow) of the body to awaken the psychic ability of humans.3 

From my perspective, Sirshasana is like hitting the undo button on gravity! Flipping upside down might help relieve strain on the back and promote tissue regeneration by reversing the flow of blood in the legs and lower body. Plus, when your abdominal organs rest on the diaphragm, it may encourage deep exhalation and help get rid of more carbon dioxide from your lungs. It’s like a refreshing breath of air for your whole body!

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

Also Read: Benefits of Sarvangasana (Shoulder Stand) and How to Do it By Dr. Himani Bisht

Did you know?

How to do it? 

Performing Sirsasana needs practice and so it is necessary to learn the pose gradually with the support of wall or pillow. People can begin with preliminary poses like Sarvangasana (shoulder stand), Adhomukha Svanasana (downward-facing dog pose), Uttanasana (standing-forward bend pose), and Virasana (hero pose). This may help master the Sirsasana. During this pose, the body is inverted with head, arms and wrists balancing the body weight. Therefore, it is important to build arm strength in order to balance the inverted body weight. It should be performed on empty stomach.4 The Sirsasana must be performed under the supervision of an experienced yoga teacher. It involves inverting the body upside down and balancing the head, neck, arms, and wrists.4 

To avoid dizziness and blurred vision caused by improper blood flow during a headstand, it is very important to maintain body posture.4            

  1. Entry Level: Where legs are in asymmetrical position with one leg bent forward towards the chest and the other in vertical position with bent knees. 
  1. Stability Level: In this position both the legs are in symmetry, and bent forward to balance the body weight on head and arms.  
  1. Exit Level: Both the legs are in the air in vertical position and the required posture is achieved. This asana is also known as Symmetrical or Double straight legs. The person exits the Sirsasana after this position. 

Hector and Jensen, 2014, American researchers, conducted a study on “Sirsasana (headstand) technique alters head/neck loading: Considerations for safety”. They revealed that the risk related to the postures can be reduced with slight modification during the entry and exit level of Sirsasana. They suggested that entering the Sirsasana pose with both legs instead of an asymmetrical or single-leg approach can decrease the load on the head. Also, quickly exiting the pose with a push of the arms reduces the involvement of the cervical spine. These modifications can ultimately decrease the load of the body during the headstand.2  

 To attain a balanced posture in Sirsasana, one should follow the seven basic step-by-step positions:1 

Practicing yoga is an ongoing learning process and only with continuous practice one can hold postures for a longer time and reap maximum benefits. Advanced postures like Sirsasana should be practiced under experts’ supervision with a balanced approach to avoid injuries.4 Sirsasana, an advanced posture, can only be practiced systemically, with consistency and gradually increasing the duration to avoid injuries.3 The right support and posture can make head stand safe. The two main points, head and both arms, can provide appropriate support to prevent sprain from neck.1 

In my experience, Sirshasana might be a supercharged revitaliser for your body and mind! It’s not just about balancing on your head; this magical pose actually helps relieve anxiety and other psychological disturbances. And you know what that means? It can potentially address the root causes of various disorders like diabetes, asthma, hay fever, and even menopausal imbalances.

Dr. Rajeev Singh, BAMS

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

Do You Know? 

There are some interesting facts and trivia about Sirsasana. 

I would suggest Sirshasana for your nervous and glandular systems! It might be a remedy for your nervous and glandular system, especially when it comes to issues related to the reproductive system. This pose may have the power to rectify various disorders in these areas, giving you a sense of balance and well-being.

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

Benefits of Sirsasana: 

Sirsasana has several benefits that help in balancing physical, mental, and spiritual health. Some of them are discussed below: 

1. Benefits of Sirsasana in blood circulation 

Sirsasana or headstand may improve blood circulation in lower body parts, thus rejuvenating the body.1 It also improves the circulation of blood to the brain and heart, enhancing cardiovascular function.4 The headstand may improve the blood circulation to the facial region, arms and shoulder and may also help in increasing the oxygen supply to brain.3 

2. Benefits of Sirsasana in core strengthening 

Headstand or Sirsasana may help in increasing the endurance of muscles thus strengthening the upper body including the core and arms.4 

3. Benefits of Sirsasana in psychological and neurological attributes 

Kaviyarasang, 2019 conducted a study on “Effect of Sirsasana on psychophysiology and neuropsychology”.  He assessed the effect of Sirsasana practiced for a longer duration and concluded that it may enhance the memory capacity, visual working memory level. It may also help in improving attention span, decision making, planning ability and concentration of an individual.3 

4. Benefits of Sirsasana in maintaining the balance posture 

Head stand or Sirsasana may contribute in maintaining balance and general health. By keeping the centre of pressure in small area, one can achieve the postural control. Regularly practicing Sirsasana with trained yoga teacher can help in learning the art of equal distribution of body weight which may also help in achieving postural stability.1 

5. Other Benefits of Sirsasana include:4 

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

Risks of Exercise 

Headstand or Sirsasana should be performed under the guidance of a certified yoga trainer. A few points to consider while practising Sirsasana include: 

Conclusion 

Sirsasana is an advanced yoga posture which can be mastered by practicing regularly. Yoga trainers can encourage individuals to approach the head stand posture by applying more controlled technique and make them aware of load distribution during the process. With constant training, one can maintain the balance and posture in an inverted position.  

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

Frequently Asked Questions 

What is the Sanskrit name of Headstand? 

The Sanskrit name for headstand is Sirsasana where “Sirs” means Head and “Asana” means “Posture”.3,4

What is Sirsasana?

Sirsasana is the inverted pose where the person stands on the head with legs above the ground facing the sky, and is the advanced posture of yoga.1,2  

Which pose is called King of all poses? 

Sirsasana or headstand is described as the king of all the poses in the literature on yoga. This may be because it might be a cure for major issues like back pain, common cold, and depression.2

What are the benefits of Sirsasana?

Sirsasana may help in improving the concentration, balance and posture of the body and can reduce the production of stress hormone. Headstand can also improve digestion, blood circulation and flexibility.4 It may also remove toxins from the body. 

Who should avoid Headstand? 

People suffering from glaucoma, obesity, inflammation in spine, and blockage in arteries should avoid headstand or Sirsasana. Pregnant and menstruating women and old age people must also avoid this posture.4    

References 

  1. Chen Y, Lee CW, Chen YL, Lin HT, Chang JH. Biomechanical characteristics in yoga Sirsasana. Journal of Mechanics in Medicine and Biology. 2017 May 15;17(03):1750053. https://www.worldscientific.com/doi/abs/10.1142/S0219519417500531
  1. Hector R, Jensen JL. Sirsasana (headstand) technique alters head/neck loading: Considerations for safety. Journal of Bodywork and Movement Therapies. 2015 Jul 1;19(3):434-41. https://www.sciencedirect.com/science/article/abs/pii/S1360859214001843
  1. Ilavarasu J, Bhat R. Effect of Sirsasana on psychophysiology and neuropsychology: a single case study (Doctoral dissertation, SVYASA). 2019. http://www.libraryofyoga.com:8080/jspui/bitstream/123456789/1934/1/Abstract.pdf
  1. Kuchipudi P. Benefits of Sirsasana. Institute of Nutrition and Fitness Sciences; [updated on 2021 Dec ]. Available from https://infs.co.in/blog/2021/12/21/benefits-of-Sirsasana/
  1. International Day of Yoga21 June (/en/observances/yoga-day). Available from https://www.un.org/en/observances/yoga-day  
  1. UAE man to attempt longest ‘Shirshasana’ on International Yoga Day. Last Updated: JUNE 19, 2015[Cited: 2022 Aug 25], Available from: https://www.news18.com/news/world/uae-man-to-attempt-longest-shirshasana-on-international-yoga-day-1008631.html  
  1. Shirsha, Śīrṣa, Śirṣā: 15 definition, Wisdom library. [Internet] Last updated: 31 May, 2022. [Cited: 2022 Aug 23] Available from:  https://www.wisdomlib.org/definition/shirsha  

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 Padmasana and How to Do it By Dr. Himani Bisht

Introduction: 

Yoga, as mentioned in various Vedas and Upanishads, focused on meditation, avoiding worldly attachments and attaining harmony between our body, mind and soul. This definition of yoga is completely different in modern world, especially, western countries that focuses on techniques that are posture-based targeting physical fitness and relaxation.  

It is quite interesting to see how ancient amalgamates with modern bringing a beautiful product that is much in demand these days!1 Yoga helps in integration of the internal environment with the external environment so a harmony is achieved in all possible aspects.2 Asanas or postures have gained recognition and admiration as one of the potential approaches to gaining holistic health.3 

Let me give you a heads-up about Padmasana. It may be better to avoid doing this during pregnancy. Do you know why? Well, when you sit in Padmasana, the circulation in your legs might get reduced. And that’s not something we may want during pregnancy.

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

Did you know?

What is Padmasana?  

Let me tell you this particular yoga pose not only helps with constipation. It might also come to your rescue in indigestion and gas. By practising this asana, you find relief from that uncomfortable feeling of excess gas in your tummy. It might just be the natural remedy you’ve been looking for!

Dr. Rajeev Singh, BAMS

Padmasana [pɑd-mɑ-sɑ-nɑ] is also known as Lotus pose.4 

It is an ancient Indian practice, where a person sits in a cross-legged posture placing his/her feet on the opposite thighs. Lotus pose is an established meditative asana in Hindu, Jain and Buddhist traditions. Padmasana allows the body to be held completely steady for a longer period.5 

Those who feel that the full lotus pose is intense can practice the easier version of Padmasana. In this variation, only one foot is put at the top of the opposite keeping the other foot under the out-stretched thigh. This version is known as the Ardh-Padmasana or Half-Lotus pose.4 

Padmasana helps students in focusing and diminish stress, especially during exams. It holds the wandering thoughts and stabilizes the mind. The steadiness and calmness are the real steps toward meditation.2 The lotus pose also encourages the digestive process and tones sacral nerves (nerves that provide control to the pelvis and legs) by increasing the flow of blood.3 

Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

How to do it? 

In my opinion, sitting in Padmasana during yoga practice might increase your energy levels. According to a study, experienced male yoga practitioners who sat in Padmasana for 30 minutes showed higher energy levels when measured by acupuncture. These findings highlight the possible stimulating effects of Padmasana on our subtle energy.

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

To attain maximum health benefits and maintain proper posture, it is essential to follow proper techniques. Christopher Hutton (2014), in his research paper on “Benefits of Yoga Pranayama, Asana, and Meditation Techniques for Classically Trained Singers and Voice Educators” mentions that getting into the lotus pose involves four steps: 

The elbows can be slightly bent but the shoulder should not be hunched or elevated. The position can be held as long as the person feels comfortable with eyes closed, thus relaxing the whole body. Essential arrangements like moving forward and backward, should be made to maintain the alignment and balance with accurate posture.2,4  

Do You Know? 

Padmasana commonly depicts the sitting posture of monks or devotees in Jainism resembling the image of Mahavira constructed in this position.  

Lotus pose or Padmasana refers to “the power to walk over the flames of fire”, which is classified as extraordinary power under ākāśagāmini-ṛddhi also known as Sky-faring powers. It is believed to be the pose granting the extraordinary power to move into the sky. 

It is prescribed that the icons of deities be shown in a worshipful position.  

Goddesses Lakṣmī, Sarasvatī and Amman are found to be seated in padmāsana orardha-padmāsana postures. 

According to the Sakalgamasra-sagraha, sivaracan (invocation of Lord Shiva) consists of five support sets, Padmasana is the posture when invoked lord Shiva is offered flowers through the ceremonial procedure during sivaracana.6 

Also Read: Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

Benefits of Padmasana: 

Padmasana has several benefits that help in enhancing physical, mental and spiritual health. Some of them are: 

1. Benefits of Padmasana for Managing Diabetes: 

Kumar et al. 2017 mention the study involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving Padmasana as one of the postures, showed a decrease in glucose levels and increase s in insulin levels.3 

2. Benefits of Padmasana for Knee Pain: 

Padmasana helps in diminishing the pain of leg and knee joints related to Arthritis (swelling of joints). It also helps in delaying the process of Genu valgum (a condition where knees touch each other while ankles remain apart) caused by arthritis.5 

3. Benefits of Padmasana in Maintaining Stability   

The lotus posture helps in distributing the pressure on the lower spine, thus allowing the body to be steady for a longer time. It helps in securing the base of the body by gripping the trunk and head.2 

4. Benefits of Padmasana in Digestion: 

Padmasana helps in relieving constipation and improves the digestive process. The usual blood flow to the legs is diverted to the abdominal region, aiding digestion.2,3 The improvement in digestive process may help in maintaining body weight. 

5. Benefits of Padmasana for calming the Nervous System 

Padmasana may help in stabilizing the body. Once the body is stabilized, the mind becomes calm. This posture relieves the tight muscles surrounding the spine, thus helping to relax and flushes out the negative thoughts of the mind, which may help in calming the nervous system.2 

6. Benefits of Padmasana for Singers 

Padmasana or lotus pose is a spine-lengthening asana which may aid in providing balanced posture to the individuals. Singers are recommended to have balanced postures for healthy singing. Improper body alignment might affect lungs restricting overall freedom of voice.2 

7. Other benefits of Padmasana: 

Before starting yoga, always consult a qualified doctor who can assess your physical 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 Tadasana and How to Do It By Dr. Himani Bisht

Risks of Exercise 

Some of the contraindications related to Padmasana or Lotus pose are: 

With the guidance of a qualified yoga teacher, we can access and analyse the risk factors and continue to practice Padmasana. 

Also Read: Benefits of Walking Backwards: Unveiling the Science Backed Advantages

Conclusion  

The Padmasana or lotus pose is described as beneficial for physical and spiritual well-being in ancient literature. The flow of prana (breath) in the Padmasana from the pelvis (area between the abdomen and thighs) to the head amplifies the experience of meditation. The pressure on the lower spine during the lotus pose calms the nervous system. The asana or posture may be recommended and encouraged to attain the best standard of living. 

Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht

Frequently Asked Questions 

Why is Padmasana called lotus pose?

The name Padmasana is a Sanskrit word where the Padma is “Lotus” and asana is “posture or sitting”. It is also called as “seat of the lotus flower”. It is a religious meditation posture, especially utilized by yogis and sadhus in India.6 

Which type of asana is Padmasana? 

The Padmasana is usually the seated asana, where legs are folded with the soles of feet facing towards the sky. It is an ancient Indian established asana in Hindu, Buddhist, and Jain traditions for maintaining steadiness for a longer period.5,6 

Who is not allowed to do Padmasana? 

A person suffering from knee-injury, sciatica and sacral infections are not allowed to do Padmasana. This asana should always be practiced after knee warm-up exercise for better and more effective results.2,5 

How do you sit in Padmasana? 

There are mainly four steps involved in Padmasana. The first position is to sit with legs extended outward and lengthening the spine from the lower end to the top of the head. Then slowly bring one foot on top of the other stretched thigh. The sole should face towards the sky and the heel towards the navel adjacent to the pubic bone. Repeat the same steps with the second foot on the opposite thigh. Concentrate on the breath moving from the abdomen, up the spine to the head. The position is held as long as the person is comfortable.4 

References 

  1. Phor RK. Importance of Yoga in Physical Education and Sports. Academic Discourse. 2013;2(2):42-8. https://indianjournals.com/ijor.aspx?target=ijor:adi&volume=2&issue=2&article=007  
  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/PharmaceuticalSci-Pharmacology/article/view/665  
  1. Kumar YS, Nishi J. Yoga and Diabetes Mellitus: Recommendations and Benefits-Systematic. International Journal of Ayurvedic & Herbal Medicine. 2017;7:2651-5. http://interscience.org.uk/images/article/v7-i4/3ijahm.pdf  
  1. Hutton, C., Rogers, R. and Doan, J., 2014. Benefits of yoga pranayama, asana, and meditation techniques for classically trained singers and voice educators (Doctoral dissertation, Arizona State University). https://core.ac.uk/download/pdf/79572695.pdf  
  1. Gope, M.C., A Comparative Study on Non-Surgical Treatment of Leg Pain due to Chronic Exertional Compartment Syndrome and Lateral Compartment Arthritis by the Lotus Posture” Padmasana. CHIEF EDITOR, p.1. https://www.bitmesra.ac.in/UploadedDocuments/adminpharm/files/PHARMBIT%20Jan%20%E2%80%93%20Jun%202013%20XXVII%20(1).pdf#page=3  
  1. Padmasana, Padma-asana, Padmāsana: 32 definitions, Wisdom library. [Internet] Last updated: 10 June, 2022. [Cited: 2022 Aug 19] Available from: https://www.wisdomlib.org/definition/padmasana  

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.

21
3

Benefits of Tadasana and How to Do It By Dr. Himani Bisht

Introduction: 

The digital era has brought with it a world of infinite possibilities! Earlier, yoga was the privilege of the royalties having access to Yoga books and scriptures. They also had access to Yoga gurus who taught yogasanas in their ashrams. With the advent of the internet, yoga has become available to the common man. One can easily look up detailed Yoga lessons on the web. 

Technology has brought people closer to each other as well as to the comfort of their homes. With people constantly glued to their smartphones and laptops, many suffer from various health issues arising from being a ‘desk-dweller’. 

The most typical issue faced by many is neck and spine problems. Long hours of incorrect sitting posture in front of the screen may cause problems in the alignment of the spine or stiffness in surrounding muscles.1 

To prevent such issues, one must do exercises designed to keep the spine supple and all its vertebrae aligned. One such exercise is the Tadasana, a simple Yoga posture that can be done without any equipment or even a Yoga mat! Tadasana helps align the spine into its natural curvatures and stabilize our entire body in a way that provides grounding and weightlessness.1 

What is Tadasana?  

‘Tadasana’ is derived from the Sanskrit word ‘tada’ meaning ‘palm’ or ‘mountain’ and ‘asana’ meaning ‘posture’ or ‘seat’.1,2 

The Tadasana symbolizes standing strong like a tree or a mountain. It is also called the mountain pose or palm tree posture. When one stands in tadasana, the vertebral column aligns correctly in its natural curves. This adds strength and stability to the spine and vertebra. It is a basic pose of Yoga and forms the foundation of many standing yoga postures. Tadasana is a part of other asanas like the Suryanamanskar.1,2 

Also Read: Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

Let me share an interesting fact with you. Tadasana is a yoga posture that might potentially help increase height by stretching the muscles and ligaments in your body. When you practice Tadasana, it may allow the growing bones in your body to elongate and grow longer. However, like all other exercises, it is not a magic pill and any increase in height is majorly dependent on diet and genetics also.

Dr. Siddharth Gupta, MD

How to do it? 

To get the maximum health benefit from any Yoga asana, it is essential that it should be done in a proper manner. It is not necessary to do Tadasana on an empty stomach. You may practice it any time during the day. If you do any other asanas before or after it, then it is recommended to have your meals at least 4-6 hours earlier. Also, ensure that your bowels are clean.1 Here are the steps to do Tadasana: 

In my opinion, Tadasana might provide many more additional benefits. It may be really helpful if you have sciatica or if your limbs are extra sensitive to cold temperature.

Dr. Rajeev Singh, BAMS

Do You Know? 

Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht

I came across a fascinating study that revealed something truly amazing. Researchers discovered that a yoga pose called Tadasana might actually help manage vasovagal syncope or VVS. It may help by improving blood flow and muscle tone in the legs and by coordinating breathing, which keeps the body in balance. It’s kind of like a movement-based meditation that trains the body to stay steady when you are upright. So, if someone practices Tadasana along with their regular treatment, it might make them less likely to experience VVS. Pretty cool, right?

Dr. Smita barode, BAMS

Benefits of Tadasana: 

Tadasana is one of the basic Yogasanas that has several health benefits, which are: 

1. Benefits of Tadasana for Desk-job workers:  

People having a desk job partake a wrong posture for prolonged hours while working. Due to this, the muscles get tightened or mal-aligned. Tadasana may be beneficial to people who have sedentary desk jobs. It may enhance core strength and improve posture. It may also be beneficial to improve the strength of weakened, curved backs.1  

2. Benefits of Tadasana for Spine:  

Tadasana may help maintain a healthy spine. Regularly practising Tadasana may keep the spine supple. It may help reduce lower back pain associated with nerve compression that usually occurs due to deterioration of the vertebral disc. Tadasana may play a role in correcting faulty spinal posture and decongestion of the spinal nerves.1,2 

3. Benefits of Tadasana for Pregnancy:  

Pregnancy can bring along a lot of stress for some women. Doing Tadasana during pregnancy helps improve posture. It improves the strength of the abdomen and lower body muscles, keeping you robust throughout the pregnancy. It also reduces stress and keeps you calm.4 

4. Benefits of Tadasana for Pre-Menstrual Syndrome: 

Pre-menstrual syndrome (PMS) is a group of physical and mental symptoms that occur just before menses and disappear as the menstrual flow is established. It presents with low moods, anxiety, forgetfulness, breast pain, nausea, bloating, headaches, less sleep and low energy.  

Studies indicate that PMS is associated with low serotonin levels. Serotonins are chemicals in the body which help regulate mood and sleep, amongst other functions. Tadasana may help relax strained muscles and nerves, increasing the serotonin levels and thus helps get rid of low moods.5 

5. Other benefits of Tadasana: 

Yoga asanas, however beneficial, must not be sought as a sole treatment protocol for any health issue. You must consult a qualified medical doctor for proper examination and treatment. Moreover, it is best to practice Yoga under the guidance of a qualified and experienced Yoga trainer, so that you can gain maximum health benefits without any adverse effects. 

Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

Risks of Exercise 

The conditions in which Tadasana must be done cautiously are: 

People suffering from the above conditions must not lift their heels while assuming the Tadasana pose.2  

A qualified and experienced Yoga teacher can assess the risk factors and help you practice Tadasana without any adverse effects. 

Conclusion  

Tadasana is a basic posture in Yoga and part of many other series of asanas (Example: Suryanamaskar). It has several benefits, especially for toning the abdominal muscles and strengthening the lower body. In addition, it provides a sense of stability to the entire body. It can also be done during pregnancy. People suffering from certain health conditions must practice this asana under the guidance of a trained and experienced Yoga teacher to avoid any untoward incidences. 

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

Frequently Asked Questions 

Which areas of the body does Tadasana target? 

Tadasana targets the spine keeping it supple and flexible. Hence, benefits people with long hours of a desk job. It also reduces back pain. It targets the muscles of the abdomen and legs, making them strong. It helps tone up the buttocks. It also works on the hip and leg to reduce pain.1,2 

Why is Tadasana called the ‘mountain pose’? 

The name ‘Tadasana’ is derived from the Sanskrit word ‘tada’ meaning ‘palm’ or ‘mountain’ and ‘asana’ meaning ‘posture’ or ‘seat’. It is also called the ‘mountain pose’ or the palm tree posture.1,2 

How many times can Tadasana be done for maximum health benefits? 

Tadasana must be practised under the guidance of a qualified and experienced yoga teacher who can advise you regarding the number of repetitions you must do obtain optimum health benefits. 

Can Tadasana be done after meals? 

Tadasana may be done after meals. Although, if you are practising any other asanas before or after Tadasana, ensure that you have your meals at least 4-6 hours prior.1,3 

Does Tadasana help reduce back pain? 

Regular practice of Tadasana may help align the vertebrae and help keep the spine supple. It may also help relieve lower back pain associated with nerve compression due to nerve degeneration.1 

Can Tadasana be done if feeling unwell? 

While generally feeling unwell is not a major contraindication to do Tadasana, it is advised that you consult your doctor before practising this asana. 

References: 

  1. Dudeja JP. Benefits of Tadasana, Zhan Zhuang and other standing meditation techniques. International Journal of Research and Analytical Reviews. 2019;6(2):607-18.Available from: https://www.researchgate.net/profile/Jai-Dudeja/publication/334680595_Benefits_of_Tadasana_Zhan_Zhuang_and_Other_Standing_Meditation_Techniques/links/5d39cc90299bf1995b4a778d/Benefits-of-Tadasana-Zhan-Zhuang-and-Other-Standing-Meditation-Techniques.pdf 
  1. 21 June 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 20] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1. What Is Hatha Yoga & Its Benefits | Arhanta Yoga Blog [Internet]. Arhanta Yoga Ashrams. 2022 [cited 30 August 2022]. Available from: https://www.arhantayoga.org/blog/what-is-hatha-yoga-philosophy-and-practice/ 
  1. Singh C, Reddy TO, Singh V. Benefit of Yoga Poses for Women during Pregnancy.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 
  1. CHOUDHARY D, MISHRA D. EFFECT OF 16 WEEKS YOGIC INTERVENTION IN PREMENSTRUAL SYNDROME. International Journal of Pharma and Bio Sciences [Internet]. 2013 [cited 30 August 2022];4(1): (B):207 – 212. Available from: https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.431.4161&rep=rep1&type=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.

2

Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

Introduction: 

Everyone knows the importance of daily exercise to keep health issues at bay. Some struggle with finding out time for physical activity, while others find the cost of enrolling in gyms expensive. Truth be told, no one should have to pay a heavy price for wanting to be fit. Health is a basic right of every individual.1 

This is when Yoga comes to the rescue as basic yoga practices can be done at home with minimal to no equipment. The practice of Yoga, which originated in India more than 2000 years back, works on the mind as well as the body. The term Yoga itself is a derivative of the word ‘YUJ’ which means “to join” in Sanskrit. This term signifies the ‘joining’ of the physical body with the mind and soul.2 The different physical postures (asanas) and breathing techniques (pranayama) in Yoga provide many health benefits. 

Did you know?

What is Kapalbhati?  

There are many breathing exercises (pranayamas) in Yoga. One of them is Kapalbhati.  

Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. While most breathing techniques in Yoga place importance on controlling the muscles of inhalation, Kapalbhati, a fast-paced breathing exercise uses the abdominal muscles for active, fast and forceful exhalations while the inhalations are effortless and passive. It thus reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama).3 

Kapalbhati has a stimulating, cleansing and heating effect on the body. It increases the heart beats, and helps improve blood circulation and the oxygen levels. It increases lung strength and function clearing the nasal passages of any congestion. It helps tone the muscle of the abdomen while providing good stimulation to the internal abdominal organs. It assists in improving concentration levels and exerts an overall relaxing effect.3 

Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

I will highly recommend practising kapalbhati if you wish to achieve radiant skin. Doing kapalbhati improves blood circulation, which will result in clear, youthful-looking and healthy skin.

Dr. Siddharth Gupta, MD

How to do it? 

To get optimum benefit from any pranayama (breathing technique), it is necessary to do it properly. Loose and comfortable clothing should be worn during this. Kapalbhati should be practiced on an empty stomach.3 Follow the steps below to perform Kapalbhati effectively: 

Do You Know? 

Here are some interesting facts about Kapalbhati: 

Also Read: Benefits of Tadasana and How to Do It By Dr. Himani Bisht

The best way to practice Kapalbhati is to have an empty stomach, as the posture involves putting pressure on your abdominal organs. Do remember that you must exhale actively and forcefully to achieve maximum benefits.

Dr. Rajeev Singh, BAMS

Benefits of Kapalbhati: 

Kapalbhati is one of the cleansing practices (shuddhi kriya) in Yoga. It is also referred to as the frontal brain purification technique7. Some of the probable benefits of Kapalbhati are: 

1. Benefits of Kapalbhati for Type 2 diabetes:  

It is said that Kapalbhati is very beneficial for people with type 2 diabetes. The pressure in the abdomen created during forceful exhalations in Kapalbhati is said to help stimulate pancreas to secrete insulin, which regulates blood sugar levels. Those who have prior experience in Kapalbhati, may aim for five rounds of 120 strokes of Kapalbhati, as it may be beneficial in management of Type 2 Diabetes.8 

2. Benefits of Kapalbhati on blood pressure: 

In one study, participants were told to do Kapalbhati and their blood pressure was measured immediately afterwards and then three minutes later. It showed that while the blood pressure increased immediately after performing Kapalbhati, while three minutes later, the blood pressure showed a significant fall.9  

This shows the potential benefit of Kapalbhati for those suffering from high blood pressure. Precaution must be taken by those with high blood pressure, as Kapalbhati is said to cause a significant increase in blood pressure.9 Those with high blood pressure must practice Kapalbhati under the supervision of a trained and experienced Yoga teacher. 

3. Benefits of Kapalbhati for obesity:  

Kapalbhati may be beneficial in combating obesity. A study on 60 overweight doctors, who practised Kapalbhati six days a week for eight weeks, showed a reduction in weight and thickness of the abdominal skin fold. The probable reason for this is the forceful abdominal contractions. These contractions may stimulate receptors in the respiratory tract, gastrointestinal system internally and the abdomen externally.  

This leads to simultaneous stimulation of certain parts of the brain that increase hormonal and metabolic activities in the body. With an increase in the basal metabolic rate, weight loss is said to occur along with a reduction in abdominal skin fold thickness.10 

4. Benefits of Kapalbhati for mental health: 

Kapalbhati may potentially be useful to relax the mind and calm the person. It may be beneficial for people suffering from mood swings and minor anxiety issues. It may act as a mood enhancer and help in total relaxation. It may be beneficial for improving concentration levels. This asana may also play a role in the overall emotional well-being.3  

5. Benefits of Kapalbhati for respiratory illnesses:  

Kapalbhati is said to increase the capacity of the lungs.11 Since the practice of Kapalbhati uses both abdominal and diaphragmatic muscles for breathing, it may help remove secretions from the bronchi and alveoli, so that there is more air in the lungs.7 It may also improve lung function and keeps the nasal passages and sinuses congestion-free.3 

6. Other benefits of Kapalbhati: 

Though Yoga asanas and pranayamas may be beneficial, one must not resort to yoga alone to combat any medical illness. Yoga is not an alternative to conventional treatment. For any disease condition, you must consult a qualified doctor who will examine you correctly and give appropriate advice. 

Yoga must be practised under the guidance of a qualified and experienced yoga teacher to avoid any injuries. 

Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht

Risks of Exercise 

Kapalbhati may not be suitable for people suffering from certain health issues, as it might prove to be harmful to them. Few contraindications related to Kapalbhati are: 

For maximum benefit and to avoid any adverse incidences, Kapalbhati should be practised under the guidance of a qualified Yoga teacher.  

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

Conclusion  

Kapalbhati is a quick-paced breathing exercise which has a cleansing effect on the body. It mainly focuses on having active exhalations and passive inhalation. The optimum benefits of Kapalbhati can be best enjoyed when done under the guidance of a qualified and trained yoga teacher. 

FAQs

1) What is Kapalbhati? 

Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. So Kapalbhati literally means ‘shining forehead’. It is one of the cleansing processes of the front part of the brain (shatkarma) mentioned in the Gheranda Samhita-the most exhaustive book on Hatha Yoga written by Gheranda.5 
It stresses quick, vigorous exhalations and effortless passive inhalations. It reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama).3 

2) Can Kapalbhati be done in any position? 

While Kapalbhati may be done in any comfortable sitting position, it is recommended to sit in Vajrasana (kneeling pose), Sukhasana (easy, comfortable pose) or Padmasana (cross-legged Lotus pose).4 

3) Can Kapalbhati be done after a meal? 

Kapalbhati involves vigorous contractions of the abdominal muscles during exhalation. So, it is recommended that Kapalbhati be practised on an empty stomach.10 

4) How many times can one do Kapalbhati if they have never done it before? 

Beginners can start with three rounds of Kapalbhati consisting of 20 breaths each. They can then gradually increase the rounds and the count.4 

5) Does Kapalbhati help in preventing respiratory allergies? 

Kapalbhati is a traditional purification or cleansing process. It is said to clear up the respiratory system by helping get rid of toxic matter and waste materials. This asana may help prevent allergies in the respiratory system.9 

References: 

  1. budget E. Exercising on a budget: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2022 [cited 29 August 2022]. Available from: https://medlineplus.gov/ency/patientinstructions/000762.htm 
  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 23 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. 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 19 August 2022];11(2):720. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8963645/ 
  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 18] 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. Mallinson J. The Gheranda Samhita:The original Sanskrit and an English transalation. 1st ed. Woodstock,NY; 2004.Available from: https://rarebooksocietyofindia.org/book_archive/196174216674_10153333728461675.pdf 
  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 29 August 2022];13(2):99. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336946/ 
  1. Veettil Raveendran A, Deshpandae A, R. Joshi S. Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinology and Metabolism; 2018. Available from: https://pdfs.semanticscholar.org/b567/8766b5e7f0ec2d8f9ab5ded224b54295aee0.pdf 
  1. Jha SK, Goit RK, Upadhyay-Dhungel K. Effect of Kapalbhati on Blood Pressure in Naive.Available from : https://www.researchgate.net/profile/Kshitiz-Upadhyay-Dhungel/publication/319017386_Effect_of_Kapalbhati_on_Blood_Pressure_in_Naive/links/5a40617eaca272d294527cc5/Effect-of-Kapalbhati-on-Blood-Pressure-in-Naive.pdf
  1. Kekan DR. Effect of kapalbhati pranayama on body mass index and abdominal skinfold thickness. Ind Med Gaz. 2013;431:421-5. Available from: https://www.systemanatura.com/content/uploads/2016/04/Kapalbhati_BMI.pdf 
  2. 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. 2020;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.

16
2

Benefits of Chakrasana and How to Do It By Dr. Himani Bisht

Introduction: 

Exercise has always been a topic of interest among one and all. So, it is no surprise that many exercise fads have come and gone-from hula hooping and vibrating belts to Zumba and Crossfit. Every few years, we get to see exercise and fitness trends. 

While most exercise trends have enjoyed their two minutes of glory under the Sun, one form of exercise has endured the test of time-Yoga. Yoga might generally mean a form of exercise for Western countries, but in the Eastern part of the world, it’s seen more as a practice to seek spiritual enlightenment.1 

Yoga, devised by the sages of India long ago, has also gained importance in developed nations, to help alleviate health issues that modern medicine might not solve. Yoga is derived from the word ‘Yuj’, which means ‘union’ in the Sanskrit language, signifying a union of the soul with the spirit. Yoga creates a sense of balance at all three levels; mind, body and spirit. Its utility of asanas (postures), pranayama (breathing exercises), dharana (concentration)and dhyana (meditation) makes it a complete system of practice.2 

Chakrasana is a yoga pose with physical, mental as well as spiritual benefits.

Did you know?

  • Chakrasana can help to alleviate menstrual discomfort and symptoms of menopause. source: PMC
  • Chakrasana stimulates the nervous system and increases energy levels. source: PMC
  • Chakrasana helps to relieve stress, anxiety, and depression. source: PMC

 

What is Chakrasana?  

‘Chakra‘ literally means wheel. The Chakrasana pose is named as the body assumes the shape of a round wheel in the final position. It is a backward bending pose where the spinal cord is stretched completely.3 

Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

Based on some studies, practising yoga like pranayama, vakrasna, along with chakrasana might show positive effects in managing depression and type 2 diabetes mellitus.

Dr. Siddharth Gupta, MD

How to do it? 

For maximum benefit out of any asana, it is essential that it be performed using the proper technique. The steps to do Chakrasana yoga are as follows: 

A slight variation in the classical Chakrasana pose can be done by lifting the heels, instead of keeping them flat, in the final posture. 

Do You Know? 

Also Read: Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

Benefits of Chakrasana: 

Chakrasana is a full-body asana with numerous health benefits. Some of the potential benefits of Chakrasana are: 

1. Benefits of Chakrasana in Aging:  

Everyone wants to look youthful and young. No one wants people to notice their signs of ageing. Regularly practising Chakrasana may help delay ageing, making you appear fresh and young 4 

2. Benefits of Chakrasana for Chest:  

The backward bending pose of Chakrasana may help in expanding the chest region. It helps in stretching the muscles of the chest. It may also help in making it appear broad. It may also play a role in reducing stiffness in the bones and small joints of the chest.4 

3. Benefits of Chakrasana for Lower back pain:  

The backward bending wheel pose assumed in Chakrasana may help  all 33 bones in the vertebral column. It may help strengthen the spine and keep it supple.3 Studies have shown that Chakrasana might benefit those suffering from lower back pain as it might improve the spine’s functional capacity.7 

4. Benefits of Chakrasana for the Waistline:  

Every person desires a narrow waist. If you are looking for a slender look, you must try Chakrasana. It is said that Chakrasana stretches all the abdominal muscles and may help in making the waist narrow.3,4 

5. Benefits of Chakrasana for the Brain and nervous system:  

The practice of Chakrasana may also be beneficial to the nervous system. The nervous system is divided into the autonomic nervous system, which is the nerve meshwork in the body that controls involuntary bodily processes like digestion, respiration, heart rate and blood pressure. The other part is the parasympathetic nervous system, which is the complex grid of nerves that help relax the body after stressful or dangerous situations. Chakrasana helps the two parts of the nervous system work together efficiently.8 

I will highly recommend practising chakrasana to older patients. It helps in relieving stiffness in the back, neck and shoulder. It also helps in maintaining flexibility during old age. It also provides strength to the muscles of the shoulders, back and neck. Further, it also aids in expanding the chest and improving lung capacity.

Dr. Rajeev Singh, BAMS

6. Other benefits of Chakrasana: 

Practising yoga may have the dual benefit of developing the mind and body; however, it should never be considered a standalone treatment for any health condition. Kindly consult a qualified medical professional for your health condition, so that they may assess you correctly and treat you accordingly. It is also worth remembering that yoga must be done under the guidance of a trained and experienced yoga teacher, who will ensure that you do the asanas using the correct technique.  

Also Read: Benefits of Tadasana and How to Do It By Dr. Himani Bisht

Risks of Exercise 

Some contraindications related to Chakrasana are: 

A qualified and experienced Yoga trainer can help you analyse your risk factors and help you in doing Chakrasana with the necessary precautions. 

Conclusion  

Chakrasana or wheel pose is a full body asana where one curves the spine to do a backward bend. It is called wheel pose, as the final posture of the body resembles a round wheel. It provides a good exercise for the back and the chest and stomach muscles. One may practice this pose regularly, ideally under the guidance of an experienced Yoga teacher to avoid any health issues. 

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

Frequently Asked Questions 

What is Chakrasana (Wheel Pose)? 

The name Chakrasana is derived from the word ‘Chakra’, meaning ‘wheel’. This asana is named so because the final posture of the body resembles a round wheel. It is full body asana that helps stretch and strengthen the knees, spine, chest and the upper limbs4 

What are the steps of Chakrasana?

The steps for Chakrasana are:  
Lie on your back with your knees bent, feet 12 inches apart and heels touching the buttocks.  
Now raise your arms and bending your elbows, place your palms on the floor besides your head above your shoulder level.  
Now breathe in and carefully lift your torso, arching your spine.  
Try to straighten your upper and lower limbs as much as possible, dropping your head backward gently.  
Hold this position for as long as you can comfortably.  
Then slowly lower your torso by allowing your head to touch the floor.  
Come back to the initial position and relax.4  

How many times should one do Chakrasana? 

Chakrasana should be practised under the able guidance of a qualified and experienced Yoga teacher who can advise you on the number of times that Chakrasana may be done.  

Can Chakrasana be done during pregnancy? 

No. It is not advisable to practice Chakrasana during pregnancy as it may exert pressure on the abdominal muscles.9 

Does Chakrasana help in reducing belly fat? 

Chakrasana is said to stretch the muscles of the stomach area. This may help in making the waistline slimmer.2,4 

References: 

  1.  Tzoneva D. YOGA: Latest fad or science backed practice? [Internet]. Mental health matters; 2017 [cited 1 September 2022]. Available from: https://www.researchgate.net/profile/Dessy-Tzoneva-2/publication/316463725_Yoga_Latest_fad_or_science-backed_practice/links/58ff990da6fdcc8ed50db6a8/Yoga-Latest-fad-or-science-backed-practice.pdf 
  1. Singh C, Reddy TO, Singh V. Benefit of Yoga Poses for Women during Pregnancy.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 
  1. Yadav D, Verma S. Kinematic analysis of chakrasana in yoga. Available from: https://www.journalofsports.com/pdf/2019/vol4issue1/PartT/4-1-160-781.pdf 
  1. International Day of Yoga, Yoga Postures. Ministry of External Affairs GOI. [Internet] Last updated: 15 March, 2016. [Cited: 2022 Aug 21] Available from: https://mea.gov.in/yoga-postures-16.htm  
  1. What is Chakrasana? – Definition from Yogapedia [Internet]. Yogapedia.com. 2022 [cited 31 August 2022]. Available from: https://www.yogapedia.com/definition/5189/chakrasana 
  1. Mishra S, Chandra Dash D. Important Features Of Hatha Ratnavali: The Yogic Text Of Srinivasa Yogi. International Journal of Advanced Research and Publications [Internet]. 2018 [cited 31 August 2022];2(2):47-48. Available from: https://www.ijarp.org/published-research-papers/feb2018/Important-Features-Of-Hatha-Ratnavali-The-Yogic-Text-Of-Srinivasa-Yogi.pdf 
  1. V.D. B, G.D. G. Comparative Efficacy of Selected Physiotherapy Treatment and Yogic Asanas on Low Back Pain among Male Physical Education Students. Journal of Exercise Science and Physiotherapy, 3 [Internet]. 2022 [cited 1 September 2022];3(2):161. Available from: https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.681.910&rep=rep1&type=pdf 
  1. De A, Mondal S, Ghosh S. Yogic postures and brain wave activation: An experimental approach. Yoga Mimamsa [Internet]. 2021 [cited 1 September 2022];53(2):91. Available from: https://www.researchgate.net/publication/357942926_Yogic_Postures_and_Brain_Wave_Activation_An_Experimental_Approach 
  1. Kulkarni K, Mishra R, Mishra A, Kotturshetti I. Exploring the Concepts and Benefits of Yoga in Pregnancy: An Overview. International Journal of Ayurveda and Pharmaceutical Chemistry [Internet]. 2021 [cited 31 August 2022];15(2):142. Available from: https://www.researchgate.net/profile/Kshama-Kulkarni-2/publication/358830853_Exploring_the_Concepts_and_Benefits_of_Yoga_in_Pregnancy_An_Overview/links/6217b8216738db292ac3762e/Exploring-the-Concepts-and-Benefits-of-Yoga-in-Pregnancy-An-Overview.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 Bhujangasana and How to Do It By Dr. Ankit Sankhe

Introduction: 

In our busy mechanical lives, exercise often takes a back seat. We often feel lazy and lethargic at the end of the day, skipping necessary physical exercise. As a result, we tend to fall prey to infections and other illnesses. Various texts state the prime goal of Ayurveda and yoga to be “Swasthasya Swastya Rakshanam, Aturasya Vikara Prashamanam”, which means ‘increasing good health and treating disease’. Many young and old people have found themselves opting for yoga with this very goal in mind. Yoga offers spiritual and moral growth and helps to manage many health issues. Yoga and asana positively impact our physiology and anatomy. 

Did you know?

What is Bhujangasana?  

Bhujangasana, or the snake pose is one of the popular yoga asanas. 1 

Bhujangasana has been particularly important in the Hatha Yoga stream as it helps all the body systems from a health perspective. Bhujangasana, the name is derived from the Sanskrit word ‘Bhujanga’, which means ‘snake’ or ‘serpent’ and ‘Asana’ meaning ‘posture’. Thus, it is referred to as cobra pose, as it appears like the posture of a cobra with its hood raised. 1 

Bhujangasana may help to tone the abdomen and strengthen the spine and most importantly, it also helps to improve blood circulation. Bhujangasana is a complete asana that strengthens both the spiritual and physical health. It may have a beneficial effect on your back and improve digestion at the same time. It is also considered one of the best asanas to achieve a flat stomach.1 

Bhujangasana has four variations:  

I have found that practising the Cobra Pose can potentially help in alleviating constipation. The pose involves gentle compression on the abdomen, which stimulates the digestive organs and enhances their functioning. This increased stimulation and movement of the digestive system may aid in relieving constipation by promoting bowel movements and improving overall digestion.

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

Also Read: Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

How to do it? 

Be careful with your hand placement in the cobra pose. Make sure your hands are positioned correctly, next to your chest and under your shoulders, before lifting your head and chest from the floor. Incorrect hand placement can lead to injury, so be cautious and mindful during the pose.

Dr. Rajeev Singh, BAMS

We must follow proper techniques to perform the cobra pose to obtain maximum health benefits. It is essential to maintain firm legs and refrain from putting any strain or load on the lumbar region of the spine i.e. the lower back area. The steps to do the cobra pose are as follows:1,2 

Do You Know? 

Ensure not to lock your elbows in Bhujangasana (cobra pose). Bent arms and relaxed shoulders are essential for maintaining proper alignment and avoiding strain. Stay mindful of your body and make adjustments as needed for better outcomes.

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

Yoga is one of India’s oldest ideal devotional controls with scientific and logical explanations.1 However, there are some interesting stories and trivia facts about bhujangasana which make for an enjoyable read, such as: 

Also Read: Benefits of Tadasana and How to Do It By Dr. Himani Bisht

Benefits of Bhujangasana: 

Bhujangasana is said to be a wholesome asana with several benefits that may help to manage health and enhance your spiritual level. Some of the potential benefits of bhugangasana are: 

1. Benefits of Bhujangasana for Belly Fat:  

A big tummy is no one’s favourite and may cost you your self-esteem. Bhujangasana is believed to be amongst the best asanas that may help to achieve a washboard abdomen worth envying. The benefits of this asana may uplift physical appearance and beauty as stretching the abdominal muscles may have some effect on flattening the abdomen area. 1 

2. Benefits of Bhujangasana for Blood Circulation:  

The key is to have good blood circulation to stay energised and active. Bhujangasana mainly may improve blood circulation. Good blood circulation helps the cells to receive sufficient oxygen and nutrients. Moreover, improved blood circulation might also improve hormonal balance.1 

3. Benefits of Bhujangasana for Managing Stress:  

If you suffer from depression or anxiety, this may be great news! Practising Bhujangasana may help you overcome the effects of stress. In studies, it has been found to be helpful in combatting the symptoms of stress like headaches, fatigue and weakness. It may also have some effect on managing depression. However, it is better to take expert advice if you have conditions like insomnia or migraine.1 

4. Benefits of Bhujangasana for the Spine:  

Bhujangasana may be helpful to give your back a reasonable extension. Thus, it might help strengthen your spine. The mechanism and steps involved in this asana are designed to stretch your lower and upper back. However, for people with chronic back pain, it is better to consult a doctor before trying bhujangasana. 1 

5. Other benefits of Bhujangasana: 

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 Chakrasana and How to Do It By Dr. Himani Bisht

Risks of Exercise 

Some contraindications related to Bhujangasana 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 bhujangasana with precautions.  

Also Read: Benefits of Jumping Jacks: An In-depth Exploration into this Simple Exercise

Conclusion  

Bhujangasana or cobra pose is a complete asana that helps one heal their body and spirituality. It has several benefits for the back, gluteus, body fat and blood circulation. While practising this pose, it is essential to maintain firm legs and refrain from putting any strain or load on the lumbar spine. One must practice this pose regularly with appropriate precautions and possibly under a trained yoga teacher to avoid any issues. 

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

Frequently Asked Questions 

What is Bhujangasana (Cobra Pose)? 

The name Bhujangasana is derived from the Sanskrit word ‘Bhujanga’, which means ‘snake’ or ‘serpent’, and ‘Asana’ means ‘posture’. It resembles the posture of a cobra that has its hood raised. It is a complete asana which may help both physical and mental health. 1 

What are the steps of Bhujangasana? 

Bhujangasana steps are: Lie down on your stomach while palms are placed near the shoulders. While breathing in, slowly raise your head, chest, and abdomen. Go one vertebra at a time. Your arms should be bent at the elbows. Now slowly arch your neck and look upward—Press your navel and toes toward the floor. Hold the pose till comfortable. Breathe out and lower your abdomen, chest, and head. Repeat as guided by the trainer. 3 

How many times should one do Bhujangasana? 

You must practice bhujangasana under the guidance of a trained and experienced yoga teacher and follow his advice for the same number of repetitions and duration. 

Is Bhujangasana suitable for belly fat? 

Bhujangasana is believed to be good for a flat stomach. It stretches the abdominal muscles; thus, it may help flattening of the abdomen area. 1 

What effect does bhujangasana have on blood circulation? 

Bhujangasana improves blood circulation, and it may thus help cells of your body to receive sufficient oxygen and nutrients. Furthermore, improved blood circulation might support maintaining hormonal balance.1 

Also Read: Yoga for Constipation: Effective Poses for Digestive Relief

References: 

  1. Gangwal J, Kholiya S, Bhatnagar V, Lahange S.M. Importance of Bhujangasana in Daily Life. Int J Trend Sci Res Dev [Internet]. 2019; 4(1):646–51. Available from: https://www.ijtsrd.com/papers/ijtsrd29662.pdf%0Ahttps://www.ijtsrd.com/medicine/ayurvedic/29662/importance-of-bhujangasana-in-daily-life/dr-jyoti-gangwal 
  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 17] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1. International Day of Yoga, Yoga Postures. Ministry of External Affairs GOI. [Internet] Last updated: 15 March, 2016. [Cited: 2022 Aug 17] Available from: https://mea.gov.in/yoga-postures-16.htm  
  1. Bhujangasana, Bhujanga-asana, Bhujaṅgāsana: 2 definitions, Wisdom library. [Internet] Last updated: 22 November, 2018. [Cited: 2022 Aug 17] Available from:  https://www.wisdomlib.org/definition/bhujangasana 

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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