In the 1800s yoga made its way from India to the Western part of the world. Charles Wilkins translated the Hindu text Bhagvat Geeta, which mentions yoga (asanas) in his book. Yoga gurus like Swami Satchidananda and the Maharishi influenced pop stars from Carol King to the Beatles. Yoga originated in the Indian subcontinent, consisting of various techniques to improve physical and mental clarity. Yoga consists of asanas (physical postures) pranayamas (breathing techniques) concentration techniques, chanting, ethical disciplines, and meditation. In the last 25 years, there has been numerous research to check the health benefits of yoga1. Let us glance through some of the health benefits of a posture kapotasana or pigeon pose benefits.
Kapotasana is also known as the pigeon pose or pigeon pose yoga. In Sanskrit, kapota means pigeon or dove, and asana means posture. Kapotasana opens your hip joints and helps your body to meditate more easily. This asana is an intermediate to advanced form of yoga. Reclines cradle, seated cradle, seated forward bend, and butterfly pose are some preparatory poses for kapotasana. Pigeon pose or pigeon stretch can have four variations pigeon pose, resting pigeon pose, one-legged king pigeon pose, and king pigeon pose2.
You can do the kapotasana pose in the following way:
Some of the interesting facts about kapotasana are:
Some of the potential benefits of kapotasana are as follows:
A study3 by Pandit and Vaidya in 2013 showed that a yoga protocol consisting of kapotasana might be beneficial in the case of asthma. Kapotasana may improve oxygen delivery and cellular respiration and increase the strength of lung muscles. However further studies are required to check if kapotasana may be beneficial in the case of asthma. However you must consult your doctor if you suspect asthma.
A study4 by Mehar and Navdeep in 2019 showed that a yoga protocol consisting of kapotasana might help to improve mental health. Yoga often encourages people to have an open heart. Kapotasana may expand the chest. This leads to the lesser judgment of oneself and gives a relaxed approach to life and greater acceptance of oneself. However, more studies are required to check if kapotasana can help to improve mental health. You must consult your doctor if you feel your mental health is hampered.
A study5 by Braun et al. in 2016 showed that a yoga protocol consisting of kapotasana might help to manage weight. The result of the study suggested that performing different asanas along with kapotasana may reduce body weight and BMI (body mass index). However, more studies are required to check if kapotasana may help to reduce weight. Therefore, you must consult your dietician to get a proper workout routine.
A study6 by Sathiyamoorthy and Karthikeyan in 2018 on college football players showed that a yoga protocol consisting of kapotasana might help to improve muscle flexibility. However, further studies are required to check if kapotasana can improve muscle flexibility.
As Kapotanasna involves stretching and strengthening of muscles of the pelvic floor and improves blood circulation, practising Kapotanasana might help in reducing visceral fat10.
Dr. Rajeev Singh, BAMS
A study by Iyer showed that a yoga protocol consisting of kapotasana might help reduce lower back pain. Kapotanasana may help to reduce sciatic discomfort7. However, further studies are required to check if kapotasana may help to relieve lower back aches. You must consult your doctor if you experience pain in your lower back for a prolonged period.
A study8 by Parmar et al. in 2017 on school students showed that a yoga protocol consisting of kapotasana might help to reduce stress levels. However, further studies are yet to be done to check if kapotasana may reduce stress levels. You must consult your doctor if your health is being hampered due to stress.
Yoga practice may help develop the mind and body however, it is not an alternative to any other medicine. Therefore, you must not rely on or depend on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
I would highly recommend Kapotasana to those people whose daily life involves lots of sitting or athletes who regularly indulge in sports like cycling or running. These activities might lead to the shortening and tightening of pelvic muscles like the rectus femoris and lliopsoas. Kapotasana might work around these muscles and provide strength to them9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Malasana (Garland Pose) and How to Do it
The following risks may be associated with kapotasana:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyze the risk factors and continue to practice kapotasana with precautions.
Also Read: Benefits of Virasana (Hero Pose Yoga) and How to Do it By Dr. Ankit Sankhe
Kapotasana is also known as the pigeon pose. In Sanskrit, kapota means pigeon or dove, and asana means posture. This asana is an intermediate to advance form of yoga. Kapotasana may be beneficial in the case of asthma. It may help to improve muscle flexibility. Kapotasana may help to manage weight and stress. It may be good for mental well-being and back pain.
Further, this asana, along with other yoga postures, may reduce stress in children. People with knee injuries and recent knee surgeries shall be cautious before doing this pose. People with spinal, abdominal, and hip injuries shall be cautious before doing this pose. People with less flexible and delicate wrists shall be careful before doing kapotasana. You must perform kapotasana under the guidance of a trained yoga professional.
Also Read: Benefits of Vakrasana (Spinal Twist Pose) and How to Do it By Dr. Himani Bisht
There are several benefits to performing pigeon pose yoga regularly. Kapotasana may be beneficial in the case of asthma. It may help to improve muscle flexibility. Kapotasana may help to manage weight and stress. It may be good for mental well-being and back pain. However, you must consult your doctor if you have any of the mentioned conditions instead of self-medicating3,8.
Pigeon pose can have four variations pigeon pose, resting pigeon pose, one-legged king pigeon pose, and king pigeon pose2.
Reclines cradle, seated cradle, seated forward bend, Cat and Cow pose, and butterfly pose are the preparatory poses for kapotasana2.
People with knee injuries and recent knee surgeries shall be cautious before doing this pose. People with spinal, abdominal, and hip injuries shall be cautious before doing this pose. People with less flexible and delicate wrists shall be careful before doing kapotasana2. You must perform kapotasana under the guidance of a trained yoga professional.
Yoga often encourages people to have an open heart. Kapotasana may expand the chest. This leads to lesser judgment of oneself, a relaxed approach to life, and greater acceptance of oneself4. However, you must consult your doctor if your mental health is hampered.
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 
0Have you ever felt stressed with everyday life and wanted to opt for or choose a natural way to build balance within yourself? Then, yoga is the answer to achieving this balance. It can be ideally performed in a quiet and peaceful place. The Yoga Upanishads may sometimes stress staying comfortable, maintaining the posture firmly, and keeping your mind and body peaceful before beginning with the actual pose. Baddha padmasana is one such crossed legged sitting asana. It intends to facilitate meditation (Dhyana), concentration (Dharana), and self realization (Samadhi)1,2. Let us read in detail about the importance and health benefits of the Baddha Padmasana.
Baddha means ‘bound’ and Padma means ‘lotus’. Thus, this asana is also called the bound lotus pose or locked lotus pose. Baddha Padmasana is the counter pose to the Ardha matsyendrasana. It is important to perform the counter asana exactly after performing the Ardha matsyendrasana. This asana helps you achieve complete focus and fulfilment of one’s potential. Thus, this asana has been recommended specifically for performing Pranayama. Baddha padmasana may be performed slowly within your body’s limitations and not forcefully3,4.
Did You Know?
To begin with this pose, you must sit straight, with both legs stretched out in front. After that, follow the steps given below to be aware of the comfortable limits of your body.
It is particularly important to be careful about which hand is taken around first. If the left leg is crossed over the right leg, the left arm is taken back to catch hold of the right toe. While performing this pose from the other side, when the right leg is over the left leg, the right arm will be put around the back first to hold the left toe4.
Keep taking deep breaths throughout this asana. You can repeat the asana rounds as per your capacity and comfort4. Remember to keep your spine straight while performing this asana. You can sit on a cushion if you find it difficult to sit in this pose otherwise3.
According to what I’ve observed, spiritually, Baddha Padmasana is often utilised in the awakening of kundalini energy. This yoga posture is believed to play a role in activating and channelling the powerful spiritual energy known as kundalini8.
Dr. Rajeev Singh, BAMS
Yoga asanas are great for your overall well being. Yoga posture baddha padmasana claims to have the same benefits as the lotus posture. Some of its benefits are:
Gope 2013 studied that in padmasana posture, the legs are locked in place just like padmasana, which might lower the intercompartmental pressure between the muscles, enhancing the microcirculation in the legs. Further, due to the specific position of the knee, the inter-cartilaginous space in the knee will improve microcirculation and help heal leg pain in patients suffering from chronic exertional compartment syndrome and lateral compartment arthritis. Additionally, better oxygenation may also remove the locally produced free radicals from the body. Thus, baddha Padma asana may show similar effects on humans, which proper studies may evaluate5. However, if you have any knee-related issues consult your doctor and perform this asana under the proper guidance.
Kumar et al. 2017 mention the study6 that diabetic (increased glucose level) patients subjected to a few days of yoga intervention involving padmasana as one of the postures showed a decrease in glucose levels and an increase in insulin levels. This may indicate that since baddha padmasana shows similar effects to padmasana, it may benefit diabetic patients to some extent. However, if you have any diabetic issues consult your doctor and perform this asana under the proper guidance.
Also Read: Benefits of Anjaneyasana (Low Lunge Pose) and How to Do it By Dr. Himani Bisht
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You should not rely on or depend on yoga alone to treat any condition. Please consult a qualified doctor who can assess your situation correctly and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
One of the benefits that I have noticed with the practice of Baddha Padmasana is that it might promote normal growth in children with underdeveloped chests. This particular yoga pose is believed to have a positive influence on the chest area, potentially aiding in its proper development and providing support for healthy growth in children8.
Dr. Siddharth Gupta , B.A.M.S, M.D (Ayu)
Certain risks might be involved while performing this asana:
I would like to emphasise that individuals with high blood pressure or hydrocele should refrain from practising Baddha Padmasana. Those with high blood pressure or hydrocele must prioritise their safety and consult with a doctor before attempting this yoga posture8.
Dr. Smita Barode, B.A.M.S, M.S.
Baddha Padma asana or bound lotus pose is a more advanced form of padmasana and thus carries similar benefits, and it is also believed to have an even better effect. It may benefit digestion, knee pain, diabetes, calming, managing pain in the shoulder, arms, back pain, and many more. It may be avoided by people with stiff joints and varicose veins. Researchers need to study the benefits of asana to understand its benefits for humans.
Also Read: Benefits of Supta Padangusthasana and How to Do it By Dr. Himani Bisht
Baddha padmasana yoga is also called bound lotus pose or locked lotus pose. It is also known as bhasmasana or ashing pose sometimes3,4,7.
The gaze to be maintained in baddha padmasana depends on your marital status. Married people should gaze at the nose tip, while unmarried people may focus their gaze on the centre of the eyebrows4.
Baddha padmasana can be performed by following simple steps. Sit with your legs in front. Firstly, come into the padmasana position. Put your right foot on the left thigh and the left foot on the right thigh. Then to advance to baddha padmasana, bring your arms from behind the back and hold the big toes with opposite hands4.
Any type of physical activity or exercise can reduce abdominal fat, but the distinctive ability of baddha padmasana on digestion may help reduce weight and related complications6,7. But if you are trying to reduce your weight, consult your doctor and do not depend on this asana alone.
Any asana needs to be performed under expert guidance and supervision. This is because of the risks involved while performing the asanas. Baddha padmasana yoga pose can be risky for people having stiff ankle joints, stiff knee joints, and for varicose vein patients3.
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.
1
0“Yoga is for everyone” essentially means that the beauty of yoga is that you need not be a yogi or yogini to reap the benefits of yoga practice. Yoga, rooted in Indian philosophy, has gained the limelight for improving physical and mental well-being. It includes tools for self-transformation and achieving a state of the union. As per Ayurveda, the human body is composed of four components, namely mind, body, emotion and energy. Therefore, majorly four fundamental yoga paths are known- Bhakti, Karma, Raja and Gnana. Yoga sees the practice of asanas; one such asana is Vasisthasana or side plank yoga. In this post, we’ll briefly introduce Vasisthasana, how to perform this asana and its health benefits1.
Vasisthasana is derived from Sanskrit words, “Vasistha” meaning wealthy and “asana”, meaning yoga or posture. So, therefore Vasisthasana is considered to be an asana which can make you wealthy in terms of physical and mental health. Adho mukha svanasana (downward-facing dog pose) is the preparatory pose for Vasisthasana, and balasana (child pose) is the counter pose or opposite pose for Vasisthasana. The follow up pose for Vasisthasana is Salamba sirasana2.
Did you know?
Vasisthasana must be done properly for maximum health benefits. One may perform Vasisthasana in the following manner:
The practice of Vasisthasana may help you reap numerous health benefits, some of these benefits are enlisted below:
Literature supports the practice of Vasisthasana for improving core muscular strength. A literature review3 by Rathore et al. in 2017 stated that practising asanas like Vasisthasana might help activate core muscles in the body and strengthen them. Additionally, the activation of abdominal muscles may help in improving digestion. Therefore, yogasanas like Vasisthasana may positively impact the muscular system. However, Vasisthasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment of any musculoskeletal disorders. Additionally, it is advised to practice this asana under the supervision of a qualified trainer3.
Based on my know-how, I’ve noticed that the side-bridge yoga pose (Vasisthasana) is effective in activating the Rectus abdominis muscle. It helps strengthen this muscle and can be a useful part of a workout routine9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Scoliosis is an abnormal curvature of the spine. Stanley et al. conducted a study4 in 2015 to assess the health benefits of yoga interventions like Vasisthasana for scoliosis. The findings of this study showed that six to eight months of practice with Vasisthasana improved spinal curvature. This effect may be attributed to the strengthening of the muscles. Thus, the practice of asanas like Vasisthasana may positively impact scoliosis, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper treatment of scoliosis. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer4.
Yoga practice may help achieve peace of mind and calm the mind and body. Literature reviews stated that the practice of yogasanas may help manage depression and positively impact the quality of life. Martin et al. conducted a study5 in 2014 to assess the effect of yogasanas like Vasisthasana on quality of life. Six weeks of practising asanas like Vasisthasana showed a positive impact on depression. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of depression. Additionally, one should practice this asana under the guidance of a qualified trainer5.
Cardiovascular endurance is how well your heart performs while doing activities with a mild to moderate intensity. Caren et al. 2015 conducted a study6 to assess the effect of yoga interventions on cardiovascular endurance. 12-weeks of the practice of yogasanas like Vasisthasana positively impacted cardiovascular endurance and improved heart rate. Thus, the practice of Vasisthasana may positively impact cardiovascular endurance, but the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer6.
Obesity truly means the presence of excessive body fat and body mass index (BMI) greater than 30 kg/m2. Literature studies support yoga’s practice to reduce body fat, and that eventually contributes to the reduction of obesity. A study7 by Alexios et al. done in 2019 stated that the practice of side plank yoga might help reduce abnormal body fat. This indicated that side plank yoga might help in managing obesity. However, it is advised to consult a doctor for proper management of obesity and not rely on this asana alone. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer7.
Asanas like Vasisthasana may help in reducing fatigue8.
Note: The above-mentioned benefits of Vasisthasana are done in a limited human population or are based on a literature search. Therefore, these benefits should not be generalized; studies focusing on larger populations must ascertain these claims with greater reliability.
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.
Based on my observations, I recommend practising Vasisthasana and similar yogic exercises to improve your overall health and well-being. These practices can enhance endurance and flexibility. Moreover, they may also contribute to better concentration, focus, and voluntary control of breathing, that can positively impact your physical and mental performance10.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Dwikonasana (Double Angle Pose) and How to Do it By Dr. Himani Bisht
Conditions where Vasisthasana should be performed with caution are:
Conditions where Vasisthasana is contraindicated include:
Note: It is always recommended to consult a qualified trainer before adopting Vasisthasana into your daily practice. A prior consultation will help you identify the risks and benefits this asana holds per your condition.
Also Read: Benefits of Janu Shirshasana (Head to Knee Pose) and How to Do it by Dr Himani Bisht
Vasisthasana is derived from Sanskrit words, “Vasistha” meaning wealthy and “asana”, meaning yoga or posture. So, therefore Vasisthasana is considered to be an asana that can make you wealthy in terms of physical and mental health. The practice of this asana may help in improving cardiovascular endurance, depression, scoliosis, muscular system and obesity. Additionally, this asana may help in reducing fatigue, boosting mental performance and improving body postures, etc.
Also Read: Benefits of Upavistha Konasana (Seated Straddle Pose) and How to Do it By Dr. Ankit Sankhe
Vasisthasana is derived from Sanskrit words, “Vasistha” meaning wealthy and “asana”, meaning yoga or posture. So, therefore Vasisthasana is considered to be an asana that can make you wealthy in terms of physical and mental health1.
Adho mukha svanasana (downward facing dog pose) is the preparatory pose for Vasisthasana, and balasana (child pose) is the counter pose for Vasisthasana2.
First, stand in Tadasana. Your body in this position will be aligned in a straight line from head to heels. Next, bend forward and rest your palms on the floor and take your legs back. Turn your whole body to the right and balance it on the right hand and foot only. Place your left foot on the right one and rest the left palm on your left hip; balance and keep the body straight. Now, slowly raise your left hand in the air and gaze at the ceiling. Next, raise your left leg in the air and grab your left leg toe with the left hand. This is the Vasisthasana pose; hold this position for about 30 seconds. Bring your body back to the original position, breathe out and repeat the steps with the other side2.
The practice of this asana may help in improving cardiovascular endurance, depression, scoliosis, muscular system and obesity. Additionally, this asana may help in reducing fatigue, boost mental performance and improving body postures3.
In Indian mythology, Vasistha was a saint who had a divine cow to fulfil all the grants the owner wished and thus, it is believed this divine cow made Vasistha wealthy. This is why Vasistha is considered the Sanskrit word for wealthy.
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.
0
0If you think yoga is all about stretching, twisting and bending your body, it is time to rethink. In simpler words, yoga is about giving care to your mind, breath and body. Yoga helps harmonize the body with the mind and breath through asanas and pranayamas (breathing techniques). Asanas or poses are the building blocks of yoga; one such asana is supta virasana. In this post, we’ll briefly introduce you to supta virasana and give some tips on getting started with it1.
Supta virasana is also known as the reclining hero pose or reclined hero pose. The word is derived from the Sanskrit words “supta”, meaning lying down, “vir” meaning hero and “asana” meaning pose or posture. This yoga depicts a state wherein the body lies in a position similar to that of a reclining hero, hence translating to a reclining hero pose in English. Virasana is the preparatory pose for supta virasana and paryankasana is the follow-up pose for supta virasana2.
Did You Know?
Supta virasana must be done properly for maximum health benefits. One may perform supta virasana in the following manner:
Some benefits of this pose are as follows:
Irritable bowel syndrome (IBS) is a disorder clinically manifested as abdominal pain and changes in bowel habits. Evans et al. conducted a study3 in 2014 to assess the effect of yoga interventions like supta virasana on IBS. Six weeks of yoga intervention with asanas like supta virasana showed an improvement in the symptoms of the subjects. Therefore, yogasanas like supta asana may help in managing irritable bowel syndrome. However, supta virasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.
Rest is advised during the initial 2-3 days of the menstrual cycle. However, yogasanas like supta virasana are considered safe and may positively impact the menstrual cycle. Kulkarni et al. conducted a review4 in 2021 to assess the health benefits of yoga interventions like supta virasana. The findings of this study showed that supta virasana might help reduce abdominal cramps and pelvic pain. Also, it may help in reducing fatigue during the menstrual cycle. Thus, the practice of asanas like supta virasana may positively impact the menstrual cycle, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for proper treatment of any menstrual irregularities or abnormalities. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.
Depression is a common, often neglected, but serious medical condition that negatively affects how you feel, act and think. Yoga practice is based on the motto “healing comes from within”; the practice of yoga may help achieve peace of mind. Rajathi et al. conducted a literature review5 in 2015 on yoga postures and their health benefits. The summary estimates of this review support that the practice of supta virasana may help alleviate the symptoms of depression. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of depression. Additionally, one should practice this asana under the guidance of a qualified trainer.
There are two main types of thyroid disorders, one characterized by decreased production of thyroid hormones (hypothyroidism) and the other characterized by excessive thyroid hormone production (hyperthyroidism). A review by Narayan et al. in 20176 stated that yogasanas like supta virasana might have the potential to manage thyroid disorders. Supta virasana helps stretch and compress the thyroid gland, improve the blood flow, provide nourishment to the cells and thus, improve the functioning of the thyroid gland both in hyperthyroidism and hypothyroidism. Thus, the practice of supta virasana may positively impact thyroid disorders. However, there are no clinical studies conducted so far to support these claims. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.
Agility is the ability of the body to move and change body direction quickly and is influenced by balance, coordination, and muscular strength. Rajathi et al. conducted a study5 in 2015 to assess the health benefits of practising supta virasana. He concluded the practice of this asana might improve balance, body flexibility, and muscular strength and boost immunity and energy levels. These benefits of agility. This indicates the practice of supta virasana may positively impact agility. However, you should not rely on this asana and consult your doctor for proper treatment. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.
As per my observations, Supta Virasana is a yoga pose that offers several benefits. One of them is its potential to help with sciatica. Practising Supta Virasana regularly and correctly might help alleviate the discomfort associated with sciatica9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Note- The above-mentioned benefits of supta virasana are not proven in any human study yet, and are totally based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
As a doctor, I would suggest taking Supta Virasana into account because of its potential advantages for health problems. It might help with the management of ailments including arthritis and asthma9.
Dr. Rajeev Singh, BAMS
Conditions, where supta virasana should be performed with caution, are8:
Conditions, where supta virasana is contraindicated, include8:
Also Read: Benefits of Supta Vajrasana (Reclined Thunderbolt Pose) and How to Do it By Dr. Ankit Sankhe
Supta virasana is also known as the reclining hero pose or the reclined hero pose yoga. The word is derived from the Sanskrit words “supta” meaning lying down, “vir” meaning hero; and “asana” meaning pose or posture. Virasana is the preparatory pose for supta virasana. The practice of this asana may help in improving muscular strength, flexibility, depression, sleep, thyroid disorders, menstrual health, digestion and irritable bowel syndrome.
Also Read: Benefits of Supta Baddha Konasana and How to Do it By Dr. Himani Bisht
Supta virasana is also known as the reclining hero pose or the reclined hero pose yoga. The word is derived from the Sanskrit words “supta”, meaning lying down, “vir”, meaning hero; and “asana”, meaning pose or posture. This yoga depicts a state wherein the body lies in a position similar to that of a reclining hero, hence translating to reclined hero pose in English1.
Virasana is the preparatory pose for supta virasana. Virasana helps stretch the thighs, knees and ankles whereas; supta virasana offers a stronger stretch in the reclining position2.
First, roll out a mat and sit in vajrasana, i.e. sit on your knees.
Ensure your buttocks rest on the floor, with feet kept by the sides.
The toes should point back and touch the floor.
Keep your wrists on your knees, palms facing up, and the tip of the thumb and forefinger joined. Take a deep breath and proceed.
Next, slowly lie down on your back in the same position, and one by one, rest your elbows on the ground.
Now, slowly extend the arms and relieve the pressure on the elbows, the arms should be stretched straight over the head.
Either you can stretch your arms over the head, or you can place them beside the thighs.
Lastly, exhale, this state of your body will depict the pose of a reclining hero and thus is called as reclining hero pose or supta virasana2.
The practice of this asana may help in improving muscular strength, flexibility, depression, sleep, thyroid disorders, menstrual health, digestion and irritable bowel syndrome3,7.
People with hip, knees, legs, neck and abdominal surgery, migraines, headache and vertigo and pregnant women should avoid performing this asana8.
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.
1
0Yoga has been performed across the globe by people of all ages, including children, adults, and senior citizens. It has been trained in various places, including parks, houses, temples, gyms, and yoga studios. Yoga is slowly becoming a profit-making industry as several people have been interested in yoga. Some of the more contemporary variations of yoga include Yogalates and Yogarobics. Asanas, or meditative positions, are frequently used in yoga. These poses have several advantages for human health1. Of all these asanas, Swastikasana is one of the major and beneficial to human life. Let us examine and read a few advantages of swastikasana.
Did You Know?
Swastikasana is a yoga pose based on the name and qualities of the symbol swastika. Swastik marks have been important since ancient days and have been found in houses and painted on weapons. Swastikasana is an auspicious pose yoga. It has been considered an important symbol in Jain, Buddhist, and Hindu religions. Swastika means auspicious, and swastikasana is one of the best postures for meditating. It plays an essential role in regulating the body and the mind2.
You can do swastikas ana in the following way:
From what I have seen, Swastikasana may provide some relief and give your muscles a much-needed break. It is actually a pretty awesome sitting position, especially if you’re dealing with tired and aching muscles3.
Dr. Rajeev Singh, BAMS
Some of the potential benefits are as follows:
A study4 by Narahari et al. in 2016 showed that a yoga protocol consisting of swastikasana might be beneficial in the case of breast cancer. It may help reduce lymphedema and swelling in the lymph nodes, usually caused by breast cancer cells. However, further studies are required to check if swastikasana benefits breast cancer. Therefore, you must consult your doctor if you have been diagnosed with cancer instead of self-medicating.
A study5 by Ankolekar et al. in 2019 showed that a yoga protocol consisting of swastikasana might help to lower blood pressure. Swastikasana may relax the blood vessels and, therefore, lower blood pressure. However, further studies are required to check if swastikasana may be beneficial for lowering blood pressure. You must check your blood pressure regularly and consult your doctor in case of abnormal blood pressure.
A study6 by Bal et al. in 2009 showed that performing a yoga protocol consisting of swastikasana may help to improve agility and flexibility of the lower back and hamstring muscles. However, further studies are required to check if swastikasana may be beneficial for improving agility and flexibility.
A study7 by Bukowski et al. in 2007 showed that a yoga protocol consisting of swastikasana might be beneficial for knee osteoarthritis. A yoga intervention may reduce pain and improve strength and flexibility in osteoarthritis patients. However, further studies are required to check if swastikasana may benefit osteoarthritis. Therefore, you must consult your doctor if you suspect osteoarthritis.
Based on my knowledge and experience, I find that Swastikasana might offer numerous benefits, particularly for individuals experiencing fluid retention in their legs. By practising Swastikasana, you may improve swelling and promote overall leg health3.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
A study8 by Kumari et al. in 2011 showed that a yoga protocol consisting of swastikasana might help to reduce weight. The result suggested decreased BMI (body mass index), waist and hip circumference, and fat-free mass. However, further studies are required to check if swastikasana may help to reduce weight. Therefore, you must consult a dietician to get a proper workout routine.
A study9 by Annapoorna et al. in 2011 showed that a yoga protocol consisting of swastikasana might be beneficial for managing anxiety. Performing yoga may improve self-control, vitality, and general health in people with anxiety disorders. Additionally, anxiety and depression symptoms may also be reduced by performing swastikasana9. However, further studies are required to check if swastikasana may be beneficial in managing anxiety. You must consult your doctor if you suspect any symptoms of anxiety.
A study10 by Hrushikesh et al. in 2017 showed that a yoga protocol consisting of swastikasana might enhance immunity in HIV patients. Swastikasana may increase the number of lymphocytes and neutrophils (types of white blood cells), which may increase immunity by fighting against various infections in the body10. However, further studies are required to check if swastikasana may help to enhance immunity.
A study11 by Aryal et al. in 2022 showed that a yoga protocol consisting of swastikasana might improve the concentration and memory of the students. It may enhance the attention, self-esteem, and self-regulation of the students11. However, further studies are required to check if swastikasana may improve concentration and memory.
Yoga practice and training may help develop the mind and body. However, it is not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Based on my observations, I may say that Swastikasana might be quite helpful for individuals who experiencing extreme temperatures on their feet, whether it’s excessive cold or heat. Furthermore, it may offer relief for those dealing with foot discomfort, such as aching or excessive sweating12.
Dr. Smita Barode, BAMS, M.S.
The risks associated with swastikasana may be as follows:
With the guidance of a qualified and experienced yoga teacher/yoga expert, continue to have proper training with precautions.
Also Read: Benefits of Parivrtta Trikonasana (Revolved Triangle Pose) and How to Do it By Dr. Ankit Sankhe
Swastikasana is a yoga pose based on the name and qualities of the symbol swastika. Swastika means auspicious, and swastikasana is one of the best postures for meditating. It plays an essential role in regulating the body and the mind. Swastikasana may be beneficial for breast cancer survivors. It may help to lower blood pressure, improve flexibility, reduce weight, manage anxiety, and enhance immunity. It may reduce pain in the case of osteoarthritis and improve concentration and memory. You must avoid doing swastikasana if you have sciatica, sacral infection, or any problem with the spine. People with knee pain should refrain from doing this pose. You should perform this pose under the guidance of a trained professional.
Also Read: Benefits of Parivrtta Parsvakonasana and How to Do It by Dr. Himani Bisht
Swastikasana may act against breast cancer survivors. It may help to lower blood pressure, improve flexibility, reduce weight, manage anxiety, and enhance immunity. It may reduce pain in the case of osteoarthritis and improve concentration and memory4,11.
Avoid doing swastikasana if you have sciatica, sacral infection, or any problem with the spine. People with knee pain should refrain from doing this pose2,3. You should perform this pose under the guidance of a trained professional.
A yoga protocol consisting of swastikasana may reduce lymphedema and swelling in the lymph nodes, usually caused by breast cancer survivors4. However, you must consult your doctor if you have been diagnosed with cancer instead of self-medicating.
A yoga protocol consisting of swastikasana might be beneficial for knee osteoarthritis. A yoga intervention may reduce pain and improve strength and flexibility in osteoarthritis patients.7 However, further studies are required to check if swastikasana may benefit osteoarthritis. Therefore, you must consult your doctor if you suspect osteoarthritis.
Sit upright with your legs straight in front of you. To prevent the heel and perineum from making contact, flex the left knee and place the sole of the left foot against the inside of the right thigh. To prevent the heel of the right foot from touching the pubis, bend the right knee and position it between the left thigh and calf muscle. Grab the left foot’s toes and raise them into the space between the right thigh and calf. Make the position more comfortable by adjusting it. Knees should be firmly planted on the ground. Adjust your spine. Kneel with your hands on the chin or Chinmaya mudras3.
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 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 of 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.
0
1Do you wonder how yoga has become a celebrity-endorsed tool to live a good life over the past few years? Yoga has moved from ashrams in India to fitness studios, gyms and church basements in Europe, Australia and North America. The modern world consists of virtual yoga, where you find videos, online yoga sites, practice pages and blogs that teach you how to do yoga. Yoga consists of various gestures (mudra), breathing techniques (pranayama) and postures (asanas) that may contribute to several health benefits1. Kurmasana is a posture that is practiced in yoga. Let us look at some of the health benefits of kurmasana.
Did You Know?
Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. Kurmasana is one of the core postures known to have several benefits for the human body. The health benefits of kurmasana can be maximised when it is practiced in the morning, an hour before sunrise. Kurmasana has two variations. One is supta kurmasana, the inclined or sleeping tortoise pose, and the other is ardha kurmasana, the half tortoise pose. In supta kurmasana, the forehead touches the floor, whereas in ardha kurmasana, the body is halfway. Uttanasana, which is forward-bending, garudasana (eagle pose) and utthita parsvakonasana (extended side angle pose) are some of the preparatory poses for kurmasana2.
Kurmasana is preferably practiced early in the morning on an empty stomach. You can do kurmasana in the following steps:
Based on my observations, Kurmasana must be practised early morning to avail of its maximum benefits. The best time to perform kurmasana is just an hour before the sunrise. To start with, you must perform certain yoga postures like utkatasana, garudasana, uttanasana, etc. involving the hip, back, and thigh followed by kurmasana2.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential benefits of kurmasana are as follows:
While doing kurmasana, the upper torso may be contracted, the arms may be stretched, and the lungs and chest may be pressed against the floor. The contraction of the upper torso muscles may further develop flexibility and improve the working of the respiratory organs2. However, more studies are required to check if kurmasana may be beneficial for the respiratory system. Therefore, you must consult your doctor if you suspect any issues in the respiratory system.
The essential muscles of the entire body may be stretched as you practice kurmasana while paying attention to the alignment; the hamstrings, the entire abdominal muscles, followed by the muscles of the neck, shoulders, glutes, diaphragm, etc. Blood circulation, flexibility and range of motion may improve with stretching. As a result, the metabolism of the body might improve2. However, further research is required to check if kurmasana can help to improve the metabolism. Therefore, you must consult your doctor if you suspect any issues with your metabolism.
The muscles at the lower end of the spine, or the lumbar region, may be released as you move the spine forward, easing stiffness and giving it a massage. The pose might make the lumbar spine stronger and gives it a toned appearance due to its role in rotation, flexibility, and strength2. However, further studies are required to check if kurmasana may help to strengthen the spine. Therefore, you must consult your doctor if you suspect any abnormality in your spine.
In Kurmasana, the spine may be elongated, and the body folds forward, bringing the chest, pelvis, and abdomen closer to the ground. The flow of energy to the spine and the flow of blood to the body parts may be increased as a result of this movement; blockages may be opened2. However, further studies are required to check if kurmasana may help to improve blood circulation.
A study3 by Balaji et al. in 2012 showed that practicing kurmasana may improve immunity. Kurmasana may support the thymus gland, which produces white blood cells that may fight against infections3. However, further studies are required to check if kurmasana may help to enhance immunity. Therefore, you must focus on building your immunity.
A study4 by Khedikar et al. in 2018 showed that a yoga protocol consisting of kurmasana might help in the case of diabetes mellitus. Practicing a yoga program consisting of kurmasana may reduce blood sugar levels and increase insulin sensitivity4. However, further studies are required to check if kurmasana may be beneficial for diabetes. You must check your blood sugar levels regularly and consult your doctor in case of abnormal blood sugar levels.
A study5 by Dwivedi et al. in 2022 showed that a yoga protocol consisting of kurmasana might be beneficial in managing anxiety. Practising yoga may help increase the levels of gamma amino butyric acid (GABA), a chemical messenger in the body, whose increased levels may reduce anxiety5. However, further studies are required to check if kurmasana may be beneficial for anxiety. Therefore, you must consult your doctor if you have symptoms of anxiety.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
You must perform kurmasana while keeping attention to your body limits. Regular practice might extend your body limitations. I would also recommend practising kurmasana at a slower pace and having an empty stomach to allow your body expansion to the fullest2.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Ardha Chandrasana (Half Moon Pose) and How to Do it By Dr. Ankit Sankhe
The risks associated with kurmasana may be as follows:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice kurmasana with precautions.
Also Read: Benefits of Karnapidasana (Ear Pressure Pose) and How to Do it By Dr. Ankit Sankhe
Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. Kurmasana is one of the core postures known to have several benefits for the human body. Kurmasana may be beneficial for lung infections. It may reduce chest pain caused due to over-tiredness. Kurmasana may help manage weight, lower blood sugar levels, strengthen the spinal cord, improve heart health, enhance immunity and reduce anxiety symptoms. People suffering from sciatica, hernia, severe arthritis or slipped disc should avoid doing kurmasana. However, it is advised to do the pose under the guidance of a trained yoga professional.
Also Read: Benefits of Anjaneyasana (Low Lunge Pose) and How to Do it By Dr. Himani Bisht
Uttanasana, which is forward bending, garudasana (eagle pose) and utthita parsvakonasana (extended side angle pose) are some of the preparatory poses for kurmasana2.
While doing kurmasana, the upper torso may be contracted, the arms may be stretched, and the lungs and chest may be pressed against the floor. The contraction of the upper torso muscles may further develop flexibility and improve the working of the respiratory organs2. However, you must consult your doctor if you suspect any issues in the respiratory system.
People suffering from sciatica, hernia, severe arthritis or slipped disc should avoid doing kurmasana2. However, it is advised to do the pose under the guidance of a trained yoga professional.
Practicing a yoga program consisting of kurmasana may reduce blood sugar levels and increase insulin sensitivity4. However, you must check your blood sugar levels regularly and consult your doctor in case of abnormal blood sugar levels.
Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. The pose kurmasana is inspired by the characteristics of a tortoise. A tortoise withdraws inwards when it suspects any threat around. Similarly, while practicing kurmasana, we unfold a feeling of connecting with our spiritual core by moving inwards3.
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.
0
1Yoga is an ancient form of training, and now it is gaining the limelight as a useful exercise method for human well-being. There are different yoga postures or asanas that may help treat different forms of diseases. All these yoga asanas and postures remain to unify the mind, body, and soul. Yoga originated with a universal desire to attain happiness and eliminate suffering. The yogic culture and tradition consider Lord Shiva as the founder of yoga. Several practices or disciplines of yoga-like pranayamas, shatkarma, mudras, and asanas. In this section, we will learn in detail about the anjaneyasana, or the low lunge pose in yoga. Let us explore more about the health benefits of this yogic posture1.
Did you know?
Anjaneyasana is commonly known as the low lunge pose. This yoga posture incorporates a deep low lunge and personifies lord hanuman, son of Anjani. Hence it is called anjaneyasana. This asana is like the Ardha Chandrasana. The preparatory pose for anjaneyasana is Virabhadrasana and Ardha Chandrasana.2
This asana may help in stretching, and strengthening and give flexibility to the body. Furthermore, this asana increases the balance in your body.
Anjaneyasana must be done properly for maximum health benefits. One may perform Anjaneyasana in the following manner2:
Studies say the long-term regular practice of Anjaneyasana may lead to improvements in blood sugar levels, mental stress, weight, body shape, and flexibility. In my experience, there may be improvements in the hydration, appearance of wrinkles, and overall texture of the skin.
Dr. Rajeev Singh, BAMS
Anjaneyasana is Beneficial to human health and gives flexibility and balance to your body. Some benefits of this pose are as follows:
A sedentary lifestyle and faulty body postures can increase the risk of musculoskeletal disorders (MSDs) characterized by pain and reduced mobility. Mrithunjay et al. conducted a review3 in 2017 to evaluate the effect of yoga interventions like Anjaneyasana on MSDs. The findings of this review supported the practice of anjaneyasana helps in the activation of core muscles in the body, which may lower the risk of developing MSDs. Thus, asanas like anjaneyasana may prevent MSDs; however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment for MSDs. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer3.
Individuals with intellectual and developmental disabilities (IDDs) have impaired practical social skills, reduced cognition, and learning physical functioning. IDDs may occur during a child’s development or can be congenital, i.e., present by birth. Anita et al. conducted a study4 in 2020 to evaluate the health benefits of the seven-week practice of yogasanas like anjaneyasana. The findings of this study showed that anjaneyasana helped improve functional fitness by core strengthening due to supine extension. Thus, the practice of asanas like Anjaneyasana may reduce IDDs, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper management of IDD. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer4.
Cardiovascular endurance is how well your heart performs while doing mild-moderate intensity activities. James et al. conducted a review5 in 2002 to assess the effect of yoga interventions on cardiovascular endurance. The summary estimates that performing yogasanas like anjaneyasana positively impacted cardiovascular endurance and improved heart rate. Thus, the Anjaneyasana, along with other asanas may increase cardiovascular function. But the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer5.
Literature reviews support that performing yogasanas and pranayamas regularly may positively impact breathing. James et al. conducted a review5 in 2002 to assess the effect of yoga interventions on the respiration system. The findings of this review stated that performing regular yogasanas like Anjaneyasana increased the amount of oxygen in the body, thus improving breathing. Thus, this asana may positively impact the respiratory system by improving breathing and may help patients with respiratory distress. But this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment of any respiratory issues, and do not rely on this asana alone. Additionally, one should perform this asana under the supervision of a qualified trainer5.
Note: The above-mentioned benefits of Anjaneyasana are not proven in any human study and are based on a literature search. Don’t depend on yoga or asanas if you have any health-related issues. Consult your doctor and take proper medication based on your symptoms.
Yoga practice may develop the mind and body; however, this is not an alternative to modern medicine or ayurveda. Therefore, you must not rely on or depend on Yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
The balance twelve exercises including Ajaneyasana are known to maximise the dynamic balance. I suggest the regular practice of Anjaneyasana as it may lessen anxiety when combined with hatha yoga.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Ardha Chandrasana (Half Moon Pose) and How to Do it By Dr. Ankit Sankhe
Note: It is advised not to consider Anjaneyasana as a substitute for modern medicine. It is recommended to consult your doctor for proper treatment and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.
Also Read: Benefits of Karnapidasana (Ear Pressure Pose) and How to Do it By Dr. Ankit Sankhe
Anjaneyasana is commonly known as the low lunge pose. This kind of yoga posture incorporates a deep low lunge. This yoga pose personifies lord hanuman, son of Anjani; hence it is called anjaneyasana. This asana is like the Ardha Chandrasana. The preparatory pose for Anjaneyasana is Virabhadrasana and Ardha Chandrasana. This asana’s practice may positively impact musculoskeletal disorders, cardiovascular endurance, respiratory system, and IDDs. Additionally, this asana may help improve digestion, chronic pelvic pain, and body posture.
Also Read: Benefits of Vasisthasana (Side Plank Pose) and How to Do it By Dr. Himani Bisht
Anjaneyasana is commonly known as the low lunge pose. This yoga posture incorporates a deep low lunge stretch. This yoga pose personifies lord hanuman, son of Anjani; hence it is called anjaneyasana. The preparatory pose for anjaneyasana is Ardha Chandrasana and Vidharbhasana2.
Ardha chandrasana and vidharbhasana is the preparatory pose for anjaneyasana2.
In this pose, your body is in a straight, aligned position. Next, stretch your left leg back fully with the lower leg (the part of the left leg below the knee) touching the floor. Bend your right leg at the knee; ensure the right foot is placed in front of the left. The legs should be placed at a distance that will avoid wobbling in the legs. Next, stretch your arms over your head in the namaskar position. This asana depicts lord hanuman, the son of Anjani; hence it is called Anjaneyasana. Breathe normally and hold this position for as long as possible. Breathe out and return to the original position. Repeat the above steps with alternate legs2.
The practice of anjaneyasana is contraindicated in people with a hernia, slipped disc, or sciatica and people with any injuries or surgeries. Pregnant women should avoid doing this asana2.
The practitioner can hold this pose for three-five minutes. However, perform this asana under the guidance of a trainer.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information 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 of 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.
0
0Yoga is popular due to its holistic approach. It is an array of practices of spiritual disciplines that originated in India. It has gone widespread and popular, equally within India and abroad. One such asana that benefits holistically is the supta baddha konasana. It is a relaxing pose, also known as reclined goddesses pose or reclined bound angle pose1,2.
Supta baddha konasana or reclined bound angle pose, is a hip-opening pose that also relaxes the body. While performing this restorative pose, we should try to stay in a comfortable position1. The pose is capable of stretching your inner hips, groin and thighs. It also eases and relaxes the pelvic floor muscles (muscles supporting the pelvic organs). It stretches the spine and eliminates tension in the lower back. The pose promotes circulation, enhances breathing, opens up the chest, releases the hips, strengthens and stretches the shoulders and centres and calms the mind2,3.
Did You Know?
To perform supta baddha konasana, it is important to remain in a comfortable position1. Then follow the following steps:
Variations: You can practice certain modifications of supta baddha konasana if you have difficulty performing the pose as mentioned above. You may follow the given modifications wherever required while performing this asana:
In my experience, I have found that practising Supta Baddha Konasana might be highly effective in relieving stiffness in the ankles, knees, and hips. Also, this pose may result in improved hip mobility and increased flexibility12.
Dr. Rajeev Singh, BAMS
Supta baddha konasana might be beneficial in multiple ways, some of which are as follows:
Singh et al. (2021) studied that yoga can help women with some positive effects on their health and possibly lower the symptoms of polycystic ovarian syndrome. They found that these benefits may be gained by performing these combination yoga exercises, including supta baddha konasana regularly. Women who practice it may be benefitted from a reduction in their overall PCOS symptoms1. However, further studies may be required.
Supta baddha konasana in combination with other yogic practices, may be beneficial for pregnant women. Sengupta (2014) studied its benefits during the 35th week of pregnancy. It might improve breathing by opening up the upper chest, may stretch the spine and relaxing the lower back, may stretch the hips, inner thighs and groin, may relax the muscles that support pelvic organs. Thus, it may also improve blood circulation and might have some effect on building focus and calming the mind3.
Though several potential benefits are observed during this study, it is advisable to consult your doctor for appropriate advice before performing any exercise or postures during pregnancy.
Cohen et. al. (2007) found that the preliminary data of their study6 indicates potential improvements in the severity and frequency of hot flushes. Moreover, it improves the sleep quality and the quality of life in these women. A bigger randomised controlled study to examine the effectiveness of this yoga for the treatment of hot flushes is advisable.
Guruprasad et al. 2019 studied the effect of yogic postures such as supta baddha konasana and physiotherapy exercise on severe menstrual cramps. The findings demonstrated that in severe menstrual cramps, patients experienced an instant decrease in pain. Thus, it may indicate that asanas like supta baddha konasana may help women with menstrual cramps7. However, it is suggested that larger studies may be conducted to verify the exact effects.
A study8 with a core set of eight postures including supta baddha konasana was carried out by Huang et al in 2014. Findings offer evidence for the viability, effectiveness and safety of a group yoga therapy intervention to manage female urine incontinence. However, it is always best to consult a professional for their opinion instead of self medicating.
The findings of a study9 by Huang et al. done in 2017 indicate a possibility that yoga can be used by women who suffer from chronic pelvic discomfort to reduce pain, enhance the quality of life and enhance sexual function. Participants showed a moderate improvement in the severity of their pelvic pain as well as improvements in several areas of functioning and well-being. Even then, it is advised to take a professional opinion for better health outcomes.
Also Read: Benefits of Baddha Padmasana (Bound Lotus Pose) and How to Do it By Dr. Himani Bisht
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.
Based on what I have observed, practising Supta Baddha Konasana might provide not only physical benefits but also contribute to emotional well-being. This particular yoga pose may help to release emotional tension and promote a sense of emotional comfort12.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
There are certain risks involved in any yogasana if performed incorrectly or without consulting an expert. Even though supta baddha konasana is a relaxing pose, some risks are involved with it. There are certain precautions that can be taken with the posture that can be guided by a trained instructor1. With the guidance of a qualified and experienced yoga teacher, we can assess and analyse the risk factors and continue to practice supta baddha konasana with precautions.
Supta baddha konasana is a rejuvenating and relaxing pose that is performed with mindfulness keeping the body comfortable. It is a beneficial yoga posture for women having chronic pelvic pain, menopausal symptoms and urinary incontinence. It may also be helpful for relieving fatigue in cancer patients and age-related mobility issues in elderly people.
Also Read: Benefits of Kundalini Yoga (yoga of awareness) and How to Do it By Dr. Ankit Sankhe
Yes, it is safe for the elderly if performed under the guidance of a yoga trainer. It can help them to improve age-related issues in hip extension and gait. The elderly can also use pillows, bolsters and blankets to comfort themselves while performing this pose7.
To perform this yoga pose, you must first sit on the ground with legs stretched in front. Then bend your knee and bring your right foot inside. Next, bring your left foot in till the soles of both feet touch. Now grab your feet firmly with your hands and make sure your thighs are as close to the ground as possible. From this position, using both your elbows as support, recline on your back in the supta baddha konasana position4.
There are no proven benefits of supta baddha konasana for weight loss. Even so, this asana might have some effect on PCOS. Thus, it may control PCOS and stress hormone-related weight gain. However, you must consult a proper trainer for guided weight loss1.
No, there are no proven benefits of supta baddha konasana for hair fall. You must take proper treatment and guidance from a qualified doctor for hair fall issues.
Yoga and its postures such as supta baddha konasana can produce a rejuvenating effect on our physical and mental energy that might help to improve fitness and reduces unwanted hormones. Thus, maintaining hormonal balance in our body1. However, research on a large scale is needed to evaluate the exact effect of these poses on human health. It is advisable to consult a qualified doctor for proper treatment.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
0
0Humans are caught up with the rapidly changing life around us. We rarely have time for ourselves, especially for physical and mental health. Due to our busy schedules, we all became lazy and were affected by many illnesses. Living a sedentary lifestyle can have negative consequences on our health. Do not worry; heard of the phrase “Yoga se hi Hoga”? Yoga, a 3000-year-old ancient practice, uses components like asanas and pranayamas to improve physical and mental health. This post will highlight the steps, benefits, and much more of a popular asana called markatasana1. Let us discuss more the Markatasana and its health benefits.
Did you know?
Markatasana is also called the spinal twist pose, monkey pose, or markat asana. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose2,3.
In my opinion, Markatasana may provide the added benefit of stimulating the spinal cord in the cervical area. This gentle yoga posture might provide a boost to the neck region, promoting flexibility and vitality in that part of the spine6.
Dr. Rajeev Singh, BAMS
Markatasana yoga must be done properly for maximum health benefits. One may perform Markatasana yoga in the following manner:
From my perspective, practising Markatasana might help relax the spine, relieving lower back pain, and stretching the muscles in your neck and shoulders. It’s a great yoga pose to try if you’re looking for some relief and relaxation in the mentioned areas6!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Keeping the origin and history in mind, let us discuss some benefits of Markatasana, which will make this asana worth trying. Enlisted below are a few health benefits of Markatasana.
A sedentary lifestyle characterized by long periods of inactivity can impair the ability of the body to break down fats. This leads to fat accumulation in the body, increases obesity, and increases the risk of other diseases. Shirley et al. conducted a study3 in 2014 to assess the effect of yoga intervention on obesity. The yoga intervention included asanas like Markatasana, and it was found that it resulted in a reduction in BMI. Additionally, the practice of this asana increases the levels of leptin, a hormone that regulates body weight. Therefore, yogasanas like Markatasana and other asanas may positively impact obesity. However, Markatasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper management of obesity. Additionally, it is advised to perform this asana under the supervision of a qualified trainer3.
A lipid profile is a blood test done to measure the body’s total cholesterol levels. Determination of cholesterol is important as an elevated level of cholesterol in the body can be a risk factor for various cardiac diseases. A study3 by Shirley et al. in 2014 stated that markatasana might help reduce total cholesterol, low-density lipoprotein, or bad cholesterol. Furthermore, this asana may help in reducing serum adiponectin and triglycerides. Thus, the Markatasana may positively impact your lipid profile, but depending on this, asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper treatment of an abnormal lipid panel. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer3.
Social anxiety disorder (SAD) or social phobia is immense nervousness in normal situations due to a fear of being watched by others. This issue is often ignored, and its management is still less understood. Danish et al. conducted a study4 in 2022 to assess the effect of yogasanas like Markatasana on health. A daily thirty-minute practice of asanas like Markatasana positively impacted SAD. Additionally, this asana helped in reducing the severity of bladder shyness and agoraphobia (fear of places or situations). However, it is recommended not to rely on this asana alone and consult a doctor to treat social phobia properly. Additionally, one should have proper training in this asana under the guidance of a qualified trainer4.
The COVID-19 pandemic, a global crisis, is an infectious disease caused by the SARS-CoV-2 virus. Immune-compromised individuals are always at a high risk of infections. Daily performing yogasanas like Markatasana helped build herd immunity, boost overall health immunity, and facilitate recovery. Thus, training Markatasana and other asanas may enhance the immune system and fight infections like COVID-19. But this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer5.
The above-mentioned benefits of Markatasana are done in a limited human population and are purely based on a literature search. Therefore, we need more studies to ascertain these claims in larger populations.
Yoga exercise may help develop the mind and body; it is not a choice to modern medicine or treatment. Therefore, you must not rely on or depend on Yoga (asanas) alone to treat any condition. Instead, please consult a qualified or ayurvedic doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to perform and learn Yoga under the supervision or guidance of a trained yoga expert to avoid any injuries.
If you have recently undergone abdominal or back surgery, I may advise you to avoid practising Markatasana. It’s important to seek further guidance and consultation from your doctor before starting this yoga practice6.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Utthita Parsvakonasana and How to Do it By Dr. Himani Bisht
Conditions where Markatasana should be performed with caution are:
Conditions where Markatasana is contraindicated include:
Also Read: Benefits of Tiryaka Tadasana (Swaying Palm Tree Pose) and How to Do it By Dr. Himani Bisht
Markatasana is also called the spinal twist pose or the monkey pose. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose. Training this asana may help improve the lipid profile and decrease obesity, social anxiety disorder, and infections like Covid-19. Additionally, this asana may help increase postural stability, improve hand-grip strength, and relax the mind and body. The practice of this asana should not be considered an alternative to modern medicine. Additionally, the practice of this asana should be performed under the guidance of a qualified trainer.
Also Read: Benefits of Ardha Halasana (Half Plough Pose) and How to Do it By Dr. Ankit Sankhe
Markatasana is also called the spinal twist or monkey pose in yoga. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose1.
Yes, the practice of Markatasana may help in managing obesity. A study by Shirley et al. in 2014 showed that the markatasana poses reduced BMI, hip and waist circumference, and body weight2.
One may perform Markatasana in the following manner:
Roll out a mat and lie on your back with your feet together on the ground. Extend the arms sideways at shoulder level. Next, inhale, bend both knees, and turn both legs to the right side. Rotate your head to the right and gaze at the right hand. This will give a spinal twist towards the right side. Breathe out and repeat the steps with another side (left).
The practice of this asana may help improve an abnormal lipid profile, manage obesity, reduce the severity of infections like covid-19 and help manage social anxiety disorder. Additionally, this asana may help increase postural stability, improve hand-grip strength, and relax the mind and body3,5.
In Indian mythology, many asanas are named after the vanara of the ancient scripture Ramayana. One such asana is markatasana or the monkey pose. This asana signifies a monkey posture, and it is believed that monkeys are easily distracted; there are even terms like “monkey-mind” describing a tendency of the human mind to leap from one object to the other. On the contrary, markatasana is a reclining posture focused on meditative practice.
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.
1
We are so busy in our day-to-day life and do not take care of our health. We can take a small step to improve our overall health by regularly doing yoga under proper guidance. Yoga is an ancient method that promotes mental and physical well-being. It focuses on breathing techniques (pranayama), physical postures (asanas), and medication (Dyana). Studies have observed the potential benefits of yoga in wellness, mental health, stress management, sleep, balance, and healthy eating. There are various styles of yoga that are beneficial to humans in different ways1. One such yoga technique is Ardha Halasana, also known as a plough in half. It enhances blood circulation in the pelvic region and strengthens the thighs, waist, and spine muscles2. Let us learn about Ardha halasana in detail.
Did You Know?
Ardha Halasana is the half-plough pose because ‘Ardha’ means half, ‘Hale’ means plough, and ‘asana’ means posture. It is considered an intermediate-level posture3. Ardha halasana may stimulate the Manipura chakra. This Manipura chakra, also called the solar plexus chakra, is situated above the navel and is associated with qualities like knowledge, self-confidence, self-assurance, and wisdom4.
You can perform Ardha Halasana in the following manner:
Some of the Ardha halasana benefits are as follows:
Elderly people are more susceptible to higher blood pressure levels. In a study5 by Dubey in 2018, it was observed that yoga asanas like Ardha Halasana might improve physiological variables like resting heart rate, diastolic blood pressure, and systolic blood pressure.This, however, requires further studies to determine if Ardha Halasana can help with blood pressure issues. You should consult a doctor for treatment and not perform asanas without proper guidance.
Children with intellectual disabilities develop issues with motor development and coordination. A study6 by Vishvanath in 2018 observed the effect of asanas like Ardha Halasana on the psycho-motor abilities of intellectually disabled children. The study showed that yoga practices could improve these children’s motor function. However, you should consult your doctor for proper treatment.
In a review paper7 by Pujari NM in 2017, it was observed that Ardha halasana and other yoga poses might help manage HIV/AIDS. Ardha halasana may potentially aid in detoxification, relieving symptoms of HIV and side effects of medicines. Further, these poses and asanas may be beneficial in relieving anxiety, depression, and fatigue. However, additional studies are required to see if Ardha halasana may help manage HIV/AIDS. Also, you should contact a doctor for proper treatment of HIV/AIDS.
Yoga therapy may enhance flexibility, muscular strength, energy, range of motion, and mobility of relaxation. In a study8 by Das in 2019, it was observed that asanas like Ardha halasana might improve the range of movement at the wrist, hip, knee, and ankle joints. However, you should contact a doctor for treatment regarding joint problems, as further studies are required to see the effects of Ardha halasana in treating joint problems.
In recent times due to COVID-19, maintaining good immunity has become extremely necessary. Many yoga asanas and meditations have shown the potential to enhance respiratory health and immunity, which are important in fighting COVID-19. A study9 by Shah in 2022 observed that Ardha halasana, along with other asanas, might help strengthen cell-mediated immunity. Further, it may be used as an adjunct therapy in preventing and treating COVID-19. However. There needs to be additional studies conducted on this. You should consult a doctor for treatment against COVID-19.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Based on my experience, I have observed that Ardhahalasana might offer several benefits for the body. One of its advantages is that it may improve blood circulation in the abdomen, which may help enhance digestion. Additionally, this pose may also strengthen the core muscles, providing stability and support to the digestive system11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The risk related to Ardha halasana yoga are:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can consider and explore the risk factors and continue to perform Ardha halasana with precautions.
I would suggest approaching the practice of Ardhahalasana with caution if you have a stomach injury or ulcerative colitis. In such cases, it’s advisable to seek supervision from a qualified instructor or healthcare professional before attempting this pose. They may guide how to modify the pose or suggest alternative exercises that are more suitable for your condition11.
Dr. Rajeev Singh, BAMS
The Ardha halasana is also referred to as the half-plough pose. In English, ‘Ardha’ means half, ‘Hala’ means plough, and ‘asana’ means posture. Ardha halasana may potentially stimulate the Manipura (solar plexus) chakra. They may be beneficial in treating overweight issues, joint problems, and blood pressure problems. This asana may help improve blood circulation in the pelvic area and enhance the spine’s flexibility. People with a slipped disc or pregnant mothers should avoid doing the Ardha halasana. You should do this pose under the guidance of a professional yoga teacher.
Also Read: Benefits of Swastikasana and How to Do it By Dr. Himani Bisht
Ardha halasana in English can be defined as ‘Ardha’ meaning half, ‘Hala’ meaning plough, and ‘asana’ meaning posture. Therefore, Ardha halasana can be referred to as half plough pose.
Ardha halasana may aid in improving blood circulation in the pelvic region and joint movement, improving immunity, and managing blood pressure and HIV/AIDS. However, you must consult a doctor for treatment as this pose may be used for adjunct therapy with traditional therapy.
People with knee or hip issues slipped discs, and pregnant women should be cautious while doing the Ardha halasana. You should perform Ardha halasana under the guidance of a professional yoga teacher.
The Ardha halasana yoga exercise may help stimulate the Manipura chakra. Manipura chakra is associated with self-awareness, knowledge, and wisdom.
Ardha halasana may help in maintaining blood pressure. It may aid in maintaining physiological variables like diastolic pressure, systolic pressure, and resting heart rate. However, you should consult with your doctor for treatment for blood pressure-related issues.
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 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 of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
3
0
