The National Institute of Health classifies yoga as a complementary and alternative medicine that can provide holistic care to people suffering from various ailments. Yoga is an old tradition (3000 years old) that promotes physical, mental, emotional, and spiritual health.1 Yoga asana includes yoga asanas, conscious breathing, meditation, and cleansing kriyas.1 Most people perform physical postures called yoga asanas. They provide strength and flexibility to their body while creating self-awareness, a sense of calmness, and well-being. One such asana with incredible health benefits is katichakrasana. Let us look at its health benefits and steps to practice it!
The asana katichakrasana is known as the standing spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. The standing spinal twist pose is a simple standing yoga posture that stretches the waist and makes it more flexible.2
You can do katichakrasana yoga in the following way:2
Weight loss may be ascribed to asanas like Surya Namaskara, Ardha Kati Chakrasana, Pada Hastasana, etc. In my experience, regular practice of these postures may control lipid metabolism, and calorie expenditure by muscles and soft tissue, and also may reduce fat storage.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Some of the interesting facts about katichakrasana:
I recently read an article8 which suggests that the regular practice of a modification of Katichakrasana, Ardha Katichakrasana during the first trimester of pregnancy may help in reducing the complications and risks.
Dr. Rajeev Singh, BAMS
Some of the katichakrasana benefits are as follows:
Diabetes is a medical condition in which blood sugar levels are high because of the poor body’s capabilities to use it. Additionally, many people go into depression because of not being able to manage sugar levels. A study by Raja et al. in 2018 found that depression and sugar control can effectively be managed using Nadi Suddhi pranayama and katichakrasana.3 The regular exercise of katichakrasana may enhance glycemic control in Type 2 diabetes mellitus. However, you must not substitute yoga with ongoing medications as more studies are required to check katichakrasana benefits in type 2 diabetes. Therefore, you must consult your doctor and seek treatment accordingly.
Pregnant women undergo hormonal imbalances and body changes that might impact their mental health, causing anxiety and discomfort. A study by Vijaylakshmi and Jaya in 2021 found that yoga asanas such as katichakrasana, Ashwini mudra, and deep relaxation practices from the 28th week of pregnancy till the baby’s delivery can reduce pregnancy anxiety and discomfort. The study says that it may result in better mother and child health.4 However, more research is required to understand katichakrasana’s benefits on pregnancy. So, if you feel discomfort during pregnancy, you should consult a doctor and seek treatment accordingly.
Katichakrasana is a part of shankhprakshalana kriya, which may help clean the intestine. A study by Mashyal et al. in 2014 showed that the shankhprakshalana kriya leads to deep stimulation of basic reflexes resulting in the cleaning of the intestine. It is then followed by a deep relaxation resulting in better intestinal health.5 However, more research is required to understand the benefits of the cleansing kriyas and katichakrasana. So, if you have any intestinal discomfort, you should consult a doctor and seek treatment accordingly.
Frozen shoulder results in pain and stiffness in the shoulder joint affecting its range of movement. A study by Tegta and Thankur 2022 found that pranayama and asanas such as katichakrasana can increase blood supply to the joint and surrounding muscles and restore joint movement.6 However, more research is required to understand how katichakrasana benefits frozen shoulder. So, if facing this issue, you should consult a doctor and seek treatment accordingly.
Constipation is a digestive issue that leads to difficulty in the passage of bowel movements causing discomfort, acidity, headache, and loss of appetite. A study by Thapliyal and Pooja in 2022 showed that yoga asanas such as katichakrasana can effectively manage constipation and related symptoms.7 However, more research is required to understand the standing spinal twist yoga benefits, so you must consult a doctor if you have constipation.
Yoga may help develop the mind and body, but it is not an alternative to modern medicine or ayurveda. You must not rely on or depend on yoga to treat any condition or disease. Instead, please consult or visit 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 yoga teacher to avoid any injuries or damage.
Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht
The risks associated with katichakrasana yoga are as follows:
With the guidance of a qualified yoga teacher/yoga expert, we can assess the risk factors and continue to practice katichakrasana with precautions.
Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht
The asana katichakrasana is also known as the spinal twist pose. In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation. Katichakrasana may improve muscle strength and flexibility of the shoulder, abdomen, and spinal muscles. It may benefit patients with type 2 diabetes, constipation, frozen shoulders, and intestinal discomfort. People with a hernia, recent abdominal surgery, slipped disc, and spinal issues should not perform the katichakrasana pose. Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort. However, pregnant mothers, people with heart conditions, and spondylitis must be cautious and consult a doctor before doing katichakrasana. It will help if you do this pose under the guidance of a professional yoga trainer.
Also Read: Benefits of Rudra Mudra and How to Do it By Dr. Ankit Sankhe
Standing spinal twist yoga may reduce blood sugar, relieve constipation, reduce pregnancy anxiety, and manage frozen shoulders and intestinal discomfort. However, you must consult your doctor for symptoms of such diseases instead of self-medicating.
In English, the word ‘Kati’ means waist, ‘chakra’ means wheel or circular motion, and ‘asana’ means pose, so it means waist rotation.2
You can do triyak bhujangasana or udarakarshanasana after katichakrasana. You can also perform Shavasana and end the yoga session.
Katichakrasana may help pregnant women relieve their pregnancy-associated anxiety and discomfort.4 However, pregnant mothers must be cautious and consult a doctor before doing katichakrasana.
People with a hernia, recent abdominal surgery, slipped disc, and spinal issues should not perform the katichakrasana pose.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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1Mudra is a term which means ‘gesture’. Each mudra has an effect on the body, mind, and energy. Yogis describe the mudras as postures that regulate energy flow, which can connect the individual body’s energy with the universal or cosmic force.
Mudras are classified into five varieties: hasta (hand), mana (head), kaya (postural), bandha (lock) and athara (perineal). The lips, head, eyes, ears, and tongue are used when performing a mana mudra. For example, the shambhavi mudra belongs to the category of mana mudras that uses the eyes. It is also categorized as mukha mudra. It is an essential aspect of kriya yoga which may help improve our spiritual life1. Let’s read about the interesting features and benefits of shambhavi mudra.
Did you know?
Shambhavi mudra is also called ‘eyebrow centre gazing pose’ or ‘bhrumadhya drishti pose’. This mudra can be performed with the eyes open. It is also incorporated in asanas such as simhasana or the lion pose. Shambhavi mahamudra and internal shambhavi mudra are two variations of shambhavi mudra. With your eyes closed, you can perform the internal shambhavi mudra. Sadhguru of the Isha Foundation is the inventor of the shambhavi mahamudra kriya. This variation consists of a variety of yoga exercises and meditation levels to achieve a variety of advantages1. This article talks about shambhavi mahamudra in detail. However, for the sake of simplicity, we have used the term shambhavi mudra to describe it.
Researchers4 believe that the regular practice of Shambhavi meditation may improve the quality of sleep. I suggest one should get into the habit of regularly practising the Shambhavi Mudra gradually and not overdo it for best outcomes.
Dr. Rajeev Singh, BAMS
The shambhavi mudra steps are as follows1:
Following are the benefits of shambhavi mudra:
In a 2017 study2, Peterson et al. investigated the effects of shambhavi mudra on diseases linked to stress. The research found that shambhavi mudra is a low-cost natural therapy that assists in stress reduction in individuals. In addition, it may calm the mind. As a result, it might be helpful in illnesses like depression and anxiety related to stress1. More research, however, is required to demonstrate the impact of shambhavi mudra on mental health. Therefore, please see your doctor for better health outcomes.
Systolic blood pressure is the pressure exerted on the walls of blood vessels when your heart pushes blood out to all the organs. Improvement in systolic blood pressure may enhance the heart function. Parthasarathy et al., 2019, studied3 the effect of shambhavi mudra and yogasana on systolic blood pressure. It showed that after six weeks of yoga, there was an improvement in systolic blood pressure. However, more studies may be necessary to determine the exact impact of shambhavi mudra on the heart. Therefore, before performing the shambhavi mudra, you should seek medical advice for diagnosis and treatment of any heart related condition you may have.
Shambhavi mudra may help strengthen the eye muscles. It may also help release the pressure in the region of the eyes. As a result, it might help to avoid eye problems1. However, you must consult the physician as it might cause complications and should be done under the guidance of your trainer.
Regular practice of shambhavi mudra may stop the degeneration of the pineal gland. The pineal gland is essential in maintaining the function of the brain and hormonal balance. It may also help in emotional development in children above the age of eight years1. However, you must consult your child’s pediatrician or a specialist before starting this practice.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Menstrual issues are considered to affect 75% of women, which has a significant negative influence on their physical, psychological, social, and economic well-being. Yoga has recently gained a lot of popularity as one of the basic alternative therapies for numerous illnesses. Studies on the advantages of yoga and meditation for treating these conditions have been ongoing and are very encouraging. According to the studies, before beginning the Shambhavi Mudra kriya and after using it for at least six months, respondents reported significant improvement in various menstruation illnesses such as dysmenorrhea, premenstrual syndrome symptoms, heavy menstrual flow and irregular menstrual cycles.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Shalabhasana (Locust Pose) and How to Do It By Dr. Himani Bisht
Like every exercise, Shambhavi mudra has the following risks and contraindications:
With the guidance of a qualified and experienced yoga teacher, we can assess and analyse the risk factors and continue to practice the exercise with precautions.
The Shambhavi Mudra is well-known for its benefits. Although, it can cause more harm than improvement in your health if not done correctly. Reports say that Shambhavi Mudra may even cause headaches. I suggest the practice of Shambhavi Mudra should be done under an experts’ guidance, and not for more than 10 minutes in a day.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Shunya Mudra and How to Do It By Dr. Ankit Sankhe
Shambhavi mudra is also called mukha mudra since it is performed with the eyes. It has multiple benefits, like strengthening the eye muscles and reducing stress and depression. Even so, you may avoid this mudra if you feel pain in the body while practising it. You should consult the doctor before performing the shambhavi mudra.
Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht
No, However, more research is needed to determine the effects of shambhavi mudra on the skin.
No, but more research is needed to prove the effects of shambhavi mudra on Alzheimer’s disease.
Yes, shambhavi mudra is advised in children as it may be helpful in emotional development and improve brain function. It may also maintain the hormonal balance. However, please consult the doctor for best results in children.
No, but additional studies on the eyebrow centre gazing pose is needed. Please consult a physician.
No. However, further research is required to prove whether the shambhavi mudra affects cancer.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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2Health is the real wealth. It is the path to one’s happiness. Health is defined as having the physical, emotional, mental and social ability to deal with one’s environment. Yoga includes breathwork practices, mainly through the nose and nostrils, and it may be hard to keep the nasal passages clean especially in those having upper respiratory tract ailments. Therefore, ‘Shatkarma’, the six types of cleansing practices described in hatha yoga, are beneficial before performing yoga asanas. Among these, jalneti is the most popular and widely used method that is helpful in respiratory illnesses and other health issues. In addition, neti practices allow you to perform yoga and pranayama much more comfortably1,3. Let’s find out more about jalneti now.
In Sanskrit, jala means ‘water’, and neti means ‘to guide’. Jalneti is mainly intended to clean the nasal airways of the body2. Let us learn the process of jalneti.
Jalneti is ideally practised in the morning before asanas and pranayama3. The process of jalneti is as follows:
In this way, you can practice the jalneti.
Did You Know?
Let us go into more detail about the benefits of jalneti.
The cleansing process jalneti has several benefits as follows:
According to yogic literature3, jalneti may reduce the progress and occurrence of upper respiratory tract infections. It may be more effective in managing rhinitis, which occurs due to inflammation of the mucous membrane of the nose. It may also be helpful in sinusitis, in which inflammation occurs in the nasal spaces and head or sinuses. It appears to be effective in both children and adults. Jalneti process may restore nasal mucosa capacity and fight against mucus and dirt. Jalneti may also be helpful in respiratory diseases such as asthma, pneumonia, bronchitis, and pulmonary tuberculosis as it may clear the nasal canal and increase oxygen intake, improving respiratory functions. However, don’t rely on jalneti as it can cause serious side effects. So, please visit a doctor for proper therapy and try this under the supervision of a trainer.
Cleansing processes like neti and dhauti might be helpful in removal of toxins and other unwanted secretions from air sinuses and nasal passages. It might even clear the secretions from the gastrointestinal tract. In addition, it may help to reduce the volume of infected material and intensity of infection4. Even so, you must consult a doctor for proper diagnosis and treatment.
A study by Singh et al., 20114 showed the effectiveness of jalneti and yoga asanas in managing rheumatoid arthritis. It may reduce the symptoms of rheumatoid arthritis like early morning stiffness, pulse rate, joint inflammation, pain intensity, lymphocyte count, blood pressure and uric acid levels in the participants. Thus, yoga and jalneti might be used as sound therapy for rheumatoid arthritis for faster healing if done with medication. Kindly consult a doctor for better results.
Jalneti may improve the presence of mind and intelligence. Also, it may relieve stress. In a study5, Uma and others developed an integrated approach to yoga comprising jalneti as a therapeutic tool for mentally disabled children. The results were positive as it improved their mental ability, intelligence and social behaviour. In addition, jalneti may improve memory, concentration and occupational stress. Also, it may help reduce anxiety and depression3. However, the promising result of jalneti in improving mental health needs to be explored. Please consult the doctor to avoid complications.
Lauha et al. did a study comparing yoga therapy, including jalneti and others. The result was that jalneti and others had a more significant impact on the reduction of myopia, a condition where distant objects appear blurry. Jalneti may relax the eyes by stimulating the tear ducts and glands. It may improve eyesight. Along with other yoga techniques, it may help with symptoms such as eye pain, heaviness, strain and moisture. Even so, we need more research to claim the effects of jalneti on the eyes2,3. Kindly consult the doctor and do not rely on jalneti alone as it may cause side effects.
Studies9 suggest that regular practice of Jalneti may help improve the vision as well. From my knowledge, Jalneti is believed to cleanse the eye ducts, hence enhancing eyesight. I suggest the practice of Jalneti only under the guidance of the expert.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Priti Verma, 20158 researched the effect of pranayama on selected haematological variables related to blood and blood organs in male and female players. The study found that two months of pranayama practice had a considerable effect on all three haematological variables, such as haemoglobin and RBC, in male players. Pranayama exercises for two weeks significantly affected female players’ haemoglobin. Even so, more research is needed to prove the effects of jalneti on this topic. Kindly consult the doctor.
Hypothyroidism is a common condition characterised by thyroid hormone deficiency. Regular yoga may stimulate adequate blood flow to the thyroid gland. Pranayama and jalneti may help release stress and improves a sense of deep relaxation. It may be beneficial for the thyroid and for hypothyroidism because it may encourage blood flow, which offers nourishment to the cells and may help in the thyroid gland function6. Kindly consult the doctor; if it is not treated correctly, it can have severe adverse health impacts.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
In my experience, cases of headaches, migraines, anxiety, and stress are mainly caused due to clogged sinuses. Jalneti may be helpful for headaches and migraines because it clears nasal congestion. When done often, irritability and wrath are believed to be reduced10.
Dr. Rajeev Singh, BAMS
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Shalabhasana (Locust Pose) and How to Do It By Dr. Himani Bisht
Neti is a technique for cleansing nasal passages. It is a type of shatkarma. ‘Shat’ means six, and ‘karma’ means activity. Jalneti is a type of neti kriya, a cleansing procedure associated with the upper respiratory system. It may assist with visual, lung, thyroid, and other conditions. It appears to be effective in both children and adults. However, if you suffer pain or have any other issues when performing jalneti, you must discontinue and consult a physician.
Also Read: Benefits of Shambhavi Mudra (Eyebrow Centre Gazing Pose) and How to Do It By Dr. Ankit Sankhe
Jalneti practice may clean the nasal passages as well as the throat. It may clean the pollutants from the nose. It may help supply more oxygen to the whole body and enhance the functioning of the nostrils and brain cells. In addition, it might have a relaxing effect on the mind and may reduce snoring at night. Kindly consult a specialist for proper diagnosis and treatment2.
Jalneti may improve the complexion of face2. However, studies need to be done to find more information on jalneti and its effects on the skin.
Occupational stress is the adverse health effects of physical and emotional responses when an employee’s resources don’t compete with the job demands or talents. It may result in poor mental and physical health. Yoga practices such as jalneti prepare individuals to deal with challenging work conditions and adapt to the job’s various mental and emotional needs5. It may help combat stress levels. However, consult a doctor for proper diagnosis and treatment.
No, jalneti doesn’t provide any relieving effect for HIV patients. However, research is required to prove the effect of jalneti on HIV.
Jalneti may clear the nasal passage and enhance oxygen intake, boosting respiratory functions. Therefore, by practising jalneti, we may improve respiratory symptoms like the common cold, cough, asthma and pneumonia, which are the primary symptoms of covid-19. However, you must consult a doctor if you suspect covid-197.
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.
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1Yoga and naturopathy have found a whole new meaning in the modern world, redefined as per the needs of present times. In India, they are combined as a separate system of medicine. For further development of yoga, the Central Council for Research in Yoga and Naturopathy was constituted by the Ministry of Health & Family Welfare, Government of India. Naturopathy physicians often prescribe yoga therapy to manage various ailments as additional care without interfering with the mainstream medicinal treatment protocol1.
Ashwini Mudra, or the horse gesture, is a simple and effective practice with many physical, psychological, and spiritual benefits2. Read further to know about its benefits.
Ashwini Mudra is like the Kegel exercise, in which muscles around the vagina are held and released repeatedly. On regular practice, Ashwini mudra may help tone muscles in the perineal area and pelvic floor (areas between the thighs containing the urinary region, genitals, rectum, bottom, and vagina or penis). It might also improve the blood flow to this region and further also may help to maintain tissues of the vaginal and urethral (the tube through which urine leaves the body) region1,3.
Ashwini mudra or anal lock also helps in the relaxation and contraction related to the gluteal muscles (fleshy muscles of the buttocks), perineum (the area between the thighs), as well as the area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina or penis1.
Did You Know?
To perform ashwini mudra you must sit in a relaxed, comfortable position and take a deep breath. Practise this mudra with the following steps:
Improved digestion is believed to be one of Ashwini Mudra’s main benefits. The posture may help to relieve constipation and gas issues. It enhances the amount of prana that enters the internal organs, strengthening and potentially increasing their resistance to sickness. From my perspective, it’s possible that frequent Ashwini Mudra practice may enhance the way your bowel movements feel5.
Dr. Rajeev Singh, BAMS
Ashwini mudra is a beneficial pose for several conditions; some of Ashwini mudra benefits are as follows:
Ashwini mudra might help energize the nervous system and may help tone the pelvic region (between the abdomen and the legs) with regular practice. It can be helpful before conceiving, throughout the pregnancy and post-delivery. It might be a beneficial practice for other post-partum problems like hemorrhoids, and issues related to gonads, rectum, and perineum (pubic area between the thighs)2.
Arthur Kegel (1948)2, described that relaxing and tensing the pelvic floor muscle (muscles in the area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina), may be beneficial for Stress Urinary Incontinence (SUI), a condition in which urine leaks during the moments of physical activity that elevates pressure in the abdominal region such as sneezing, laughing, coughing and exercise)4.
Largo Janeseen et al. (1991), Brown C (1998), and Datillo et al. (2001), in their studies2, also demonstrated that under proper clinical supervision, pelvic floor muscular rehabilitation may be beneficial for women suffering from SUI. Ashwini mudra is described in ancient Indian text as an exercise that may cause pelvic floor muscle contraction thus, it may help improve SUI in women4.
Menopause may cause reduced estrogen (hormone associated with the female reproductive organs) levels affecting the vaginal tissue and urethra. With the start of menopause, the linings in the vagina and urethra (the tube through which urine leaves the body) tend to get thinner, drier and less flexible. Since blood supply reduces in that area, some women also suffer urinary problems during menopause. To respond to these difficulties, yoga teachers recommend Ashwini Mudra. This mudra can help tone the perineal area and pelvic floor (area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina) and increases blood flow to the pelvic region (between the abdomen and the legs). Therefore, it may ease menopausal symptoms and maintain healthy vaginal and urethral tissue (tissues of the tube through which urine leaves the body)3.
Nagammanavar and Natekar, in their study3 in 2020, observed that since ashwini mudra was able to revitalize the entire psycho-neuroendocrine system (a complex network of glands and organs responsible for the release of hormones, central and peripheral nervous systems), it may be helpful for adolescents suffering from mental disorders. Ashwini mudra can be recommended for its benefits for its harmonizing and calming effect on the body’s physiological functions. Thus, it might be possible to have similar effects for adults, however, there is insufficient data that can support this effect of Ashwini mudra on adults.
There is continuous research ongoing in this area. The benefits of Ashwini mudra mentioned above are still under observation and need further validation with proper scientific evidence.
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 situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Perhaps surprisingly, Ashwini Mudra may assist people in achieving healthy and clean skin. In my experience, getting the needed help for significant stomach-related diseases indirectly leads to better skin. It may also promote a healthy endocrine and hormonal system, which keeps your skin looking young and bright5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Shunya Mudra and How to Do It By Dr. Ankit Sankhe
It is essential to perform ashwini mudra properly as guided by your trainer or instructor. There are a few other things to be prevented while performing this gesture to avoid related risks:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyze the risk factors and continue to practice exercise with precautions.
Also Read: Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it
Ashwini mudra or horse pose is just like Kegel exercise; thus, it may be beneficial to maintain healthy vaginal and urethral tissues. It can be helpful for postpartum recovery and menopausal problems. It might also affect Stress Urinary Incontinence and support adolescent mental health. Therefore, if performed correctly under the guidance of a yoga expert, Ashwini mudra may be a blessing for humankind.
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Ashwin mudra is called horse pose, horse gesture yoga or anal lock1,2,4.
Among all mudras, ashwini mudra, in which we contract and relax muscles around the vagina and urethra, is considered the most beneficial for piles.
Ashwini mudra can be beneficial for women for various conditions such as pregnancy and postpartum recovery, problems related to menopause and Stress Urinary Incontinence when performed under the guidance of a yoga expert2,4. However, such benefits need further studies and evidence to be confirmed.
No, ashwini mudra and moola bandha mudra are different. In ashwini mudra, we contract and relax muscles around the vagina and urethra. In moola bandha mudra, the strain is laid on the rectal muscles such that the muscles around the anus are tightened. The mudras are very different because they target different muscle groups2.
For any yoga asanas and mudras to achieve their maximum benefits, you must perform them properly as guided by your trainer. While performing ashwini mudra, you should not combine it with any forward pose. People with blood pressure problems should not perform this mudra.
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.
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1The answer to many of our sufferings and problems lies within yoga. Yoga has helped countless people calm their minds and build physical strength.
Nowadays, people hardly get some time to work on themselves. More than half the population spends most of their time on their phones, laptops, or watching movies. Also, many jobs involve desk work, which occupies much of the time sitting and working, making us unfit and lazy. So, it’s time to get up from that lousy couch and stretch our bodies. So, get your mat and lengthen your spine and back by doing shalabhasana.
Shalabhasana, or the locust pose, is derived from the words sabha, meaning a grasshopper (locust), and asana, meaning posture. This asana is one of the thirty-two asanas taught in the Gheranda Samhita. The person lies down on their stomach, arm on either side, palms facing down and slightly pushed under the thigh, and the legs are raised nine inches above the mat. This is known as Shalabhasana1.
Shalabhasana is known for the backward bending of the spine. This asana strengthens the lower back, legs, pelvic organs, hips, and arms and relieves back pain2.
Unlock relief and soothe sciatic nerves with Shalabhasana! This empowering yoga pose may offer a natural remedy for mild sciatica and slipped discs8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
We must follow proper techniques to do any asana, including shalabhasana. The steps to be followed are:
You can repeat this asana 1-3 times. It would be best if you concentrated on the back and leg muscles3. Individuals with protruding bellies may have difficulty lying on their stomachs2.
Did You Know?
Shalabhasana is believed to be one of the beneficial asanas that may improve your spiritual being. Some of the potential benefits of shalabhasana include:
Most people suffer from constant back pain, making it a debilitating lifestyle disease. The secret to managing back pain lies in its origin. Lifestyle changes like adaptation of yoga might pave the way to a life free of back pain. A study4 reported that shalabhasana provides stability to the spine and lengthens the upper back and arm. This asana targets the spine more intensely than forward-bends. Therefore, practising shalabhasana may correct back pain and strengthen the lower back, pelvic organs, hip joints, legs, and arms2.
Premenstrual syndrome (PMS), also termed premenstrual tension, is a cluster of emotional, physical, psychological, nutritional, genetic, and behavioural factors. A woman during her menstrual cycle may show depression, anxiety, anger, forgetfulness, nausea, tenderness in the breast, migraines, bloating and light sleep. Yoga helps relax the tensed muscles, stimulate hormones, and massage the internal organs to relax the body and mind. A study5 reported that shalabhasana and other asanas, might help calm the nerves and muscles under constant strain. Breathing and postural exercises may aid in soothing the mind and boosting one’s mood.
Diabetes mellitus is one of the major disabling diseases worldwide. It is a group of diseases in which the sugar level in the body increases. Shalabhasana comes under the few asanas that are recommended for type 2 diabetes. The locust pose may improve blood circulation and help improve blood circulation to the kidney and other organs. It also stimulates the autonomic nervous system (ANS- part of the nervous system connecting the spine and brain). It also massages the abdominal organs. The abdominal stretching rejuvenates the pancreatic cells, which may enhance the metabolism and uptake of glucose in the liver, peripheral and adipose tissue6.
Shalabhasana tones the abdominal organs, such as the spleen and liver and strengthens the abdominal muscles. The pressure applied to the abdominal region massages the organs. It stimulates the appetite and enhances digestion, relieves gastric troubles and flatulence. It also helps relieve indigestion and constipation and optimises the digestive processes7.
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.
Unlike most exercises that primarily target the overall body, Shalabhasana focuses on the delicate tissues and blood circulation channels. It works on a deeper level, providing unique benefits to the subtle aspects of your body8.
Dr. Smita Barode, B.A.M.S, M.S.
Some contraindications related to shalabhasana are:
Embrace the practice of Shalabhasana to cultivate a strong and supple physique. It may help to broaden the chest, increase the resilience and flexibility of the waist and provide valuable support to the shoulders and abdomen9.
Dr. Rajeev Singh, BAMS
Yoga is the most convenient and inexpensive method to strengthen our body and mind. Practising a few asanas, including shalabhasana, may help you in multiple ways. Shalabhasana, one of the best asanas, not only strengthens the back muscles and spine but also works on the overall body. Yoga moulds our life beautifully and surprisingly. It teaches us calmness and makes us understand our bodies. However, doing yoga the right way is crucial. One must practise this asana under a qualified yoga expert to avoid accidents.
Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht
Shalabhasana also called locust pose, is derived from the Sanskrit word Salabha meaning grasshopper, and asana meaning posture. It is one of the 32 yoga asanas for bending the spine and strengthening the back muscles and internal organs1,2.
Shalabhasana steps are:
1. Lie on the stomach (prone position).
2. Place the chin on the floor.
3. Place the arms under the belly (hands are under the thigh and palm facing downward).
4. Breathe in and press the palms against the mat.
5. Keep the legs straight and raise the legs as high as possible.
6. Hold this posture and keep breathing.
7. Exhale and return to the starting position and relax3.
This is one round of shalabhasana. It can be repeated three to five times depending on the level of physical fitness.
Shalabhasana benefits our body in several ways. This posture enhances blood circulation to the spine, toughens the back, stimulates digestive functions, kidney, liver, benefits premenstrual syndrome (PMS) symptoms like nausea, migraine, bloating, anxiety, depression, etc2.
If a person has hip arthritis or pain in the lumbar spine, they must avoid doing shalabhasana and consult their doctor3.
You can perform shalabhasana one to three times. However, you must practice shalabhasana after consulting an expert yoga professional. They will analyse and recommend the proper posture and technique3.
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.
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3Humans depend on nature for their survival. According to Ayurveda, the human body alone may be made up of five elements. The elements might be water (blood), air (breath), Earth (bones and muscles), fire (heat), and space (emptiness). Yoga is a physical exercise that offers a healthy way of life for all age groups, and it has been recognized as a significant part of current culture. All these elements may be balanced in the human body through yoga. Normally hands and legs are stretched during the asanas and mudras in yoga. Mudras are made with fingers. We perform specific yoga mudras by relocating the fingers depending on the factors and asanas. The fingers of our palm may represent the element of Panchabhutas (Fire, Air, Space, Earth, Water) as follows:
Typically, our bodies have an ideal balance of these elements. But when one of them is out of proportion or any imbalance occurs, it may harm the body. Mudras in yoga may help in the removal of imbalance in the body. One of the best mudras we can follow is the Surya mudra. Surya mudra is associated with the earth and five elements. Let’s read and discuss more Surya mudra1,2.
Surya Mudra is also known as Prithvi Shamak Mudra and Agni Vardhak Mudra3.
‘Surya’ refers to the ‘sun’, and ‘mudra’ refers to a hand gesture. Surya mudra is a finger arrangement which is believed to represent that energy in our bodies is received from sunlight. Surya mudra comes under the ‘curative mudra’ in which we practice the mudra to remove any foreign material from the body. This class of mudra may try to bring balance to all the elements of the body2.
To gain health advantages from the Surya mudra, we must practise it correctly. The steps of Surya mudra or Agni Vardhak mudra are as follows:
Do You Know?
Several mudras may be designed to get different benefits depending on our requirements. Some of the benefits of Surya mudra are as follows:
Yoga mudras may improve pancreatic function. In a study, regularly performing the mudras might increase metabolic rates and may help in weight management. It might help in lowering blood sugar levels, which may reduce type-2 diabetes4. However, more studies may be necessary to determine the exact impact of Surya mudra on diabetes. Before performing the Surya mudra, you should seek medical advice because diabetes is a severe condition. Do not self-medicate and practice the Surya mudra under a proper trainer.
Surya mudra may enhance the functioning of the thyroid gland in the body. Therefore, it might lower the issues such as obesity caused by hypothyroidism.1 Please seek medical advice to avoid any complications. If you have a thyroid problem, consult your doctor. Do not self-medicate and practice the Surya mudra under a proper trainer.
Surya mudra may be one of the mudra or asanas which may act against weight loss5. This mudra may reduce the number of nutrients in the body which may raise the fire element in the body and decrease the Prithvi element. Obesity may affect heart functioning, which may be lowered by Surya mudra.3 If you have obesity, consult your doctor. Do not self-medicate and practice the Surya mudra under a proper trainer.
When we practice Surya mudra along with Surya namaskar, it may regulate the body temperature. Surya mudra may avoid shivering, which may be caused by low and cold temperatures. In addition, in ‘hypohidrosis’ the body may not cool down by sweating, or a person may sweat less than usual. This might be lowered by doing Surya mudra3. However, don’t rely just on the Surya mudra and consult your physician. Do not self-medicate and practice the Surya mudra under a proper trainer.
A mudra is a hand movement that regulates the flow of energy to particular parts of the brain. As the Surya mudra may increase the body temperature it may lead to the release of antioxidants. It may lower stress levels and induce feelings of joy and satisfaction with life by keeping frustration away3. However, don’t rely on the Surya mudra and consult your doctor. Do not self-medicate and practice the Surya mudra under a proper trainer.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
If you’re performing it in the summer, I would suggest it’s best to drink a lot of water to avoid dehydration. Practising Surya mudra during summer may increase the level of the fire component.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Virabhadrasana (Warrior Pose) and How to Do It By Dr. Himani Bisht
Surya mudra has the following risk factors:
In case of any medical condition, kindly consult the doctor and practice Surya mudra. However, more research is required to state the risk of exercise. Proper guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe
Yoga mudras are yoga techniques that restore elemental balance inside the body by regulating the flow of life energy. Surya mudra is one of the techniques that may act against thyroid function, weight loss, and relieving constipation. You may do Surya mudra anywhere in the open or at home in any position. By regulating the heat factor in the body, Surya mudra may treat all the diseases related to it. It may be associated with increasing Agni (fire) element, so it is also known as ‘Agni Vardhak Mudra’. It may decrease the Prithvi (earth) element in the body, so it is also called ‘Prithvi Shamak Mudra’. To avoid complications, you may do Surya mudra frequently by taking the required precautions, possibly under the supervision of a yoga instructor.
Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht
Surya mudra may increase the metabolism and energy flow to the body, which may help in absorbing the food. It may also boost the immune system. However, don’t rely just on the Surya mudra and consult your physician. Do not self-medicate and practice the Surya mudra under a proper trainer.
Surya mudra may reduce the risk of heart attack by lowering the levels of cholesterol in the human body. However, don’t rely just on the Surya mudra and consult your physician. Do not self-medicate and practice the Surya mudra under a proper trainer.
Daily practice of Surya mudra might strengthen the eyes and may help to improve vision.
No, however, we must require more research on Surya mudra to determine its effect on the liver.
Surya mudra may help to reduce constipation, acidity, and indigestion which ultimately improves digestion.
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.
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1The primordial tradition of yoga has recently been transformed into a million-dollar business. Yoga has flourished, from yoga retreats in Rishikesh to high-end gyms in New York. Yoga has spread across western countries. For example, on June 20, 2012, thousands of people gathered in New York’s Time Square to practice yoga while celebrating the longest day of the year (summer solstice). In contemporary times, yoga commerce extends to luxury yoga retreats, cleansing juices, specialised yoga mats, designer clothes and much more1!
Classical yoga was designed to discover oneself, and the wisdom was transferred from the learned teachers to the spiritual students. Indian history is known for its diverse cultural and spiritual accomplishments1. Asana (posture), kriya (technique) and mudra (gesture) are the primary component of hatha yoga and pranayama in yoga2.
Mudra is a gesture or position of the hands. It locks the energy and guides its flow2. There are various types of mudras practised in yoga. Let us find out more about one such mudra, vayu mudra!
Did you know?
In Sanskrit, the word mudra means sign or seal. In mudra, ‘mud’ means joy, and ‘ra’ means to produce. Hence, mudra means gestures that produce happiness and joy. Each area of the hand corresponds to a particular part of the mind or body since several nerves of our body terminate at the fingers. Hence, by exerting pressure by stretching, crossing, curling or touching the fingers, one can activate different energy pathways and modulate various areas of the brain3.
In Sanskrit, vayu means air or wind. Vayu mudra may help to regulate the air element (vata dosha) by removing excess and harmful wind from our body which may accumulate due to waste substances. Therefore, vayu mudra may benefit those with aggravated vata (air element) in their body3.
You can do vayu mudra in the following way:
Vayu mudra is believed to relieve about 150 ailments arising from an imbalance of air elements in the body.3 Some of the benefits of vayu mudra are as follows:
Regular practice of prana mudra may relieve excessive gas in the stomach (flatulence). It may also help in case of stomach bloating and ease constipation. Vayu mudra practised in vajrasana or the diamond pose after a meal might aid digestion., Further studies are required to check the effect of vayu mudra on improving stomach health. Hence, you must always consult your physician if you feel discomfort in your stomach instead of self-medicating.
Vayu mudra may help relieve pain caused due to imbalance of the air element (vata dosha). It may help relieve pain caused by rheumatism (disease marked by inflammation and pain in joints and muscles), arthritis, gout, spondylitis and sciatica (pain in the back, hip and outer part of the leg). Furthermore, there is a possible benefit of vayu mudra for back pain and pain caused due to decrease in synovial fluid (a fluid that lubricates the joints). More research is needed to check the effect of vayu mudra in reducing pain. Hence it is advised to go to your doctor in case of severe pain for a prolonged time.
Vayu mudra may benefit those who get easily nervous or anxious. Stress, anxiety and confusion may be due to aggravation of vayu dosha. Chronic sleeplessness and head spinning due to unknown causes may be managed by vayu mudra. Thus, by balancing vayu dosha, we may also have improved mental strength. However, further studies are needed to confirm if vayu mudra is beneficial in mental well-being. Therefore, you must consult a psychiatrist if you feel your mental well-being is hampered.
Vayu mudra may be beneficial for ears and eyes. It may help to normalise the functioning of the ears. It may also reduce the involuntary twitching of the eyelids and dryness of eyes. However, further studies are required to check the effect of vayu mudra on ears and eyes.
Vayu mudra may be beneficial for skin, nails and hair. It may help to make dry and flaky skin normal. It may also reduce the brittleness of nails and hair. These functions might be achieved by bringing a balance to the air element. However, more research is required to check the benefits of vayu mudra for hair, skin and nails.
Vayu mudra may help to overcome the hormonal imbalance in endocrine glands (glands that produce hormones). Hormones are the body’s chemical messengers, and hormonal imbalance is caused due to an abnormally high or low hormonal level in the blood. Thus, by balancing vayu in the body, hormones might also be balanced. Further studies are required to check whether vayu mudra can help overcome the hormonal imbalance in the body.
Vayu mudra may be beneficial in the case of Parkinson’s disease which is characterized by excessive trembling and shaking of hands, legs and fingers. It was seen that vayu mudra might reduce trembling and shaking.However, more studies are yet to be done to check if it is beneficial for Parkinson’s disease. However, if you have any symptoms of Parkinson’s disease, you must immediately consult your doctor instead of self-medicating.
If you face the problem of neck stiffness regularly, practice of vayu mudra may help ease neck stiffness. However, more studies are required to confirm if vayu mudra can reduce neck stiffness. You must consult your doctor if your neck remains stiff for an extended period.
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.
According to Ayurveda4, our body is comprised of five different elements and each finger of the hand represents one element. The thumb represents the fire element and the index finger represents the air element, the middle finger represents the space element, the ring finger represents the earth element and the pinky finger represents the water element.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
You must not practice vayu mudra for a long time and discontinue it once the pain symptoms are relieved.
There were no other associated risks or contraindications that have been investigated or reported as yet. However, it is essential to take necessary precautions before performing vayu mudra. You must be extra cautious if you have any prevalent diseases. Pregnant and lactating mothers should be careful too. It is best to perform vayu mudra under professional guidance.
Though most performed, The Vayu mudra can be easily confused with the Chin mudra. The Vayu mudra works around decreasing the air element from the body. If there is an imbalance in the air element, you can suffer from health conditions like stress and anxiety, gas, skin infections, etc4.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe
In Sanskrit, vayu means air or wind. Vayu mudra may help to regulate the air element (vata dosha) by removing excess and harmful wind from our bodies. Vayu mudra is believed to relieve about 150 ailments arising from an imbalance of air elements in the body. Few of the conditions may include improvement of stomach health, alleviate pain, improve mental well-being and overcome hormonal imbalance. Vayu mudra may benefit ears, eyes, skin, hair and nails. Additionally, it may also be helpful to reduce neck stiffness and help in Parkinson’s disease. However, you must not practice vayu mudra for a long time and discontinue it once the pain symptoms are relieved. It is advised to perform vayu mudra under the guidance of a trained professional.
Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe
Vayu mudra may enhance stomach health, reduce pain, improve mental well-being and overcome hormonal balance. In addition, Vayu mudra may benefit ears, eyes, skin, hair and nails. It may also be helpful to reduce neck stiffness and help in the case of Parkinson’s disease.
Make yourself comfortable in any position- sitting, standing or lying. You can do vayu mudra while doing pranayama or even while walking. Now, press the tip of your index finger on the base of your thumb, and press your thumb gently over the index finger. Keep the other fingers straight. You can do vayu mudra 2-3 times for 10-15 minutes, and you can do up to 45 minutes daily.
Yes, vayu mudra might help reduce excessive air element in the system. Thus, it may reduce hiccups.
You can perform vayu mudra in any pose, while standing, sitting, walking, lying down, etc. Therefore, it can be performed in any meditative yoga pose too. In addition, vayu mudra when performed in vajrasana or diamond pose might help in digestion and may help you feel relaxed after a heavy meal.
Vayu mudra may help balance the aggravated vayu dosha. Thus, it might help make flaky and dry skin normal and reduce the brittleness of hair.
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.
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2The ancient Indian discipline of yoga has taken the Western world by storm. Modern-day yoga has been excellently reflected in the blogosphere. Famous Hollywood celebrities like Jennifer Aniston, Madonna, Britney Spears, Maria Sharapova, Meghan Markle, Robert Downey Jr., and many more have been practicing the art of yoga for their mental and physical well-being.
The United Nations proclaimed 21st June as the International Day of Yoga to spread awareness about the importance and holistic health benefits of yoga. Yoga is more than just an exercise; it is a way to discover a sense of oneness with yourself, the world, and the nature.
Yoga consists of ancient mudra science, which connects certain energy flows in the mind-body system. For example, five fingers represent five elements: thumb (Fire), index finger (Air), middle finger (Space), ring finger (Earth), and little finger (Water). The yoga mudras aim to bring back the elemental balance by guiding the flow of life energy within the body. Let us look at the health benefits of one of the mudras- prithvi mudra1.
Did you know?
Mudras have been depicted in Buddhist, Hindu and Christian imagery for centuries. Mudra therapy is an age-old effective therapy propounded by ancient sages. Mudra means hand gestures made for the betterment of the physical body. The principle of mudras is that the transfer of energy takes place from a higher to a lower level1,2.
Imbalances in earth elements can cause obesity, weakness in cholesterol, bones or muscular diseases, etc.
In Sanskrit, ‘prithvi’ means earth, and ‘mudra’ means a gesture of the hands. Therefore, Prithvi mudra helps to awaken the element of earth in our body. Prithvi Mudra is also known as the ‘Sign of Benediction or Blessing1,2.
In my experience, Prithvi Mudra might be like a magical hand trick. It may help if someone is losing weight without any explanation or feeling very weak. By practising this gesture, one might feel more balanced and healthy.
Dr. Smita Barode, B.A.M.S, M.S.
Prithvi mudra is a simple yogic hand gesture. It is performed using the ring finger and thumb in the following way:
Some of the potential benefits of prithvi mudra are:
Prithvi mudra may help in improving stamina. Further research is yet to be done to claim the effect of prithvi mudra on enhancing energy. However, you must consult your doctor and take appropriate medications to improve your stamina instead of solely relying on yoga3.
Prithvi mudra may help to alleviate fatigue which may be caused due to various reasons. Prithvi mudra may help prana to flow better through the spine and the other parts of the body. Prana is the sanskrit word of breath and refers to ‘life force’. This flow of prana ensures energy flow in all parts of the body and may therefore, keep the body energetic and reduce fatigue. More clinical trials are required to check the effect of prithvi mudra to get rid of fatigue. However, you must not rely solely on prithvi mudra to eliminate fatigue1,3.
Osteoarthritis is the wearing off of tissues present at the ends of bones. Prithvi mudra may help in the case of osteoarthritis. Further studies are required to check how beneficial prithvi mudra is for osteoarthritis. Therefore, you must consult your doctor if you experience joint pain3.
Prithvi mudra may help to heal cuts and wounds. It might also help enhance the growth of the tissues. More studies are yet to be done to check if prithvi mudra can help to heal body tissue. However, you must not solely rely on prithvi mudra in case of injury that destroys the body tissues and seek medical help1.
Prithvi mudra may be beneficial for dry and cracked skin. It might help increase the bone density and help in case of bone fractures. Prithvi mudra may also reduce the brittleness of nails. However, more studies are required to check these properties. Therefore, you must consult a specialist for these problems1.
Practising mudras like prithvi mudra on a daily basis may help boost immunity and may therefore, fight against infections like Covid-19. Further investigation is needed to check if prithvi mudra may enhance immunity. You must consult a doctor if you have been diagnosed with infections like covid-193.
A yoga regime consisting of prithvi mudra may be additionally used with ongoing treatment to manage brain tumours. The result of a case study suggested that ayurvedic medication, along with yoga therapy, may be beneficial in managing brain tumours. However, more clinical trials are required to check the effect of the same. You must take proper treatment if diagnosed with a brain tumour4.
Prithvi mudra may have some effect on the cognitive brain. When practiced along with dhyana mudra, it may help to improve concentration and may keep the mind stable. However, more studies are required to check the impact of prithvi mudra on concentration4.
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.
According to what I have noticed, the regular practice of Prithvi Mudra might help keep your energy levels up. This possibly keeps you from feeling weak or lethargic. So, it’s like having a natural boost to keep you feeling energised throughout the day1.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Ashwini Mudra and How to Do It By Dr. Ankit Sankhe
There were no associated risks or contraindications that have been investigated or reported as yet. However, it is essential to take necessary precautions before performing prithvi mudra. You must be extra cautious if you have heart disease. Pregnant and lactating mothers should be careful too. It is best to perform prithvi mudra under professional guidance.
Let me tell you a secret. By regularly practising the Prithvi Mudra, you may enhance your self-confidence and might cultivate a strong belief in yourself. This empowering gesture may serve as a reminder of your inner strength, encouraging us to trust in your abilities and embrace your full potential5.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Ujjayi Pranayama (Ocean Breath) and How to Do it By Dr. Himani Bisht
Mudra therapy is an age-old effective therapy propounded by ancient sages. In Sanskrit, ‘prithvi’ means earth, and ‘mudra’ means a gesture of the hands. Therefore, Prithvi mudra helps to awaken the element of earth in our body. Prithvi mudra may improve stamina, relieve fatigue and boost the growth of tissues. It may be used in the case of osteoarthritis, brain tumour and to heal wounds. In addition, it may prevent covid-19 infections and may improve concentration. It is best to perform prithvi mudra under professional guidance.
Also Read: Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it
Prithvi mudra may improve stamina, relieve fatigue and boost the growth of tissues and heal wounds. It may be used in the case of osteoarthritis, brain tumour, and to heal wounds. In addition, it may boost immunity and may improve concentration. However, you must not solely rely on prithvi mudra for the treatment of the diseases,4.
First, sit in a relaxed position. Now, bring your ring finger and your thumb closer. Next, place your hands with palms facing upwards on the thighs or above the knees. Slowly fold your ring finger and tap the tip of the ring finger to the tip of the thumb with some pressure. Try to keep the rest of the three fingers extended and straight as much as possible1.
There are no associated risks or contraindications that have been reported as yet. However, it is essential to take necessary precautions before performing prithvi mudra. You must be extra cautious if you have heart ailments. Pregnant and lactating mothers should be careful too. It is best to perform prithvi mudra under professional guidance.
Yes, regular practice of prithvi mudra may boost the body’s immunity. Therefore, it may help to fight against infections like Covid-19 infections3.
Prithvi mudra may have some effect on the cognitive brain. It may help to improve concentration and may keep the mind stable4.
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.
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2After covid, most of us feel tired and lack motivation to do much physical work. Doing yoga in these difficult times has helped countless people.
Old school exercises like yoga are gaining newfound respect in today’s world. Yoga integrates our body with the mind and the environment. You eventually start to gain control over your body. A strong mind and a fit body may protect an individual from several illnesses. In this busy schedule of work from home or any other office work, remove some time, stretch your spine by doing ardha matsyendrasana. All you need is a mat and your body to get started with this!
Ardha matsyendrasana, or the ‘Half Lord of the Fishes’ pose, is named after Matsyendranath, a ninth-century yogi and founder of Hatha yoga. Its name comes from the Sanskrit language. Ardha means half, matsya means fish, eendra means king, and asana means posture. It was named after a yogi-fish called matsyendrasana, who was transformed into a human body by Lord Shiva.
This asana is known for twisting and rotating the spine1.
Asanas such as halasana and paschimottanasana bend the spine forward, and bhujangasana, dhanurasana, salabhasana bend the spine backward. However, for complete flexibility of the spine, it should also be bent sideways. This will ensure an increase in the elasticity of the spinal column2.
Did You Know?
We must follow proper techniques to do any asana, including ardha matsyendrasana. The steps to do ardha matsyendrasana are as follows:
When you practice Ardha Matsyendrasana (half-spinal pose) along with Dhanurasana (bow pose), Vakrasana (twisted pose) works wonderfully in compressing abdominal muscles and might stimulate hormonal or pancreatic secretions9.
Dr. Rajeev Singh, BAMS
Ardha matsyendrasana is considered one of the beneficial asanas that may positively impact the spiritual body. Some of the potential benefits of ardha matsyendrasana include:
Obesity has become one of the most dominant lifestyle diseases in urban society. Obesity and excessive body weight may be linked to several diseases, mainly heart-related diseases, obstructive sleep apnea, type 2 diabetes, osteoarthritis, and certain types of cancer. Ardha matsyendrasana, along with other yoga asanas, might help get rid of excessive fat5,6.
Type 2 diabetes is a metabolic disease in which the sugar level in the body increases due to a defect in the secretion of insulin, insulin action or both. In a study, the asana ardha matsyendrasana was done by 100 people with type 2 diabetes to check its beneficial effects. Its results showed that ardha matsyendrasana might effectively lower the sugar level in patients with diabetes mellitus. However, more studies are needed to check its effectiveness7.
Kidney disorders indicate an abnormality in the kidney, which is caused by the damage to the damaged tiny blood vessels present within the nephron (smaller filtration units that make up the kidney). These tiny blood vessels maintain the water level in the body and filter waste. Several conditions might cause this, including diabetes, high blood pressure, chronic inflammation, oxidative stress, etc. Ardha matsyendrasana may positively stimulate the kidney and liverto remove the waste, excessive heat, and purify the blood and internal organs. It may also improve the body’s immunity8.
Many people take breathing for granted, except individuals with severe asthma. Asthma is a long-term disease of the respiratory system that affects the airways and lungs with insufficient oxygen supply to the lungs. Studies have reported that exercise may improve breathing and quality of life along with medicines11. Ardha matsyendrasana is one of the asanas that may stretch your chest and open up the airways. More oxygen may enter the lungs and improve the lung’s oxygen capacity. Therefore, doing ardha matsyendrasana might be helpful for asthma; however, more research is needed to confirm this claim.
Asanas may help relieve skeletal and muscular pain in the back and lower part of the body and increase the flexibility and agility of the body. Ardha matsyendrasana and pawanmuktasana (also called wind-relieving pose in which both the legs are bent at the knees when lying down on your back, knees touching the chest, may improve spine elasticity, nerve tonicity, and spinal cord functioning. It may also relieve the stiffness in the spinal cord and back pain and increase the blood circulation of the pelvic area. Practising ardha matsyendrasana may correct the postural defects, spine alignment, and muscle stiffness. However, consult your doctor before starting with ardha matsyendrasana.
Practising Ardha Matsyendrasana can put pressure on abdominal muscles and the large intestine. Therefore, it might give relief from gastric issues like constipation, indigestion, etc10.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Also Read: Benefits of Rudra Mudra and How to Do it By Dr. Ankit Sankhe
Some contraindications related to ardha matsyendrasana are:
It is essential that you do ardha matsyendrasana under the guidance of an experienced and qualified yoga teacher. You should know all the risk factors before practising ardha matsyendrasana.
Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht
Ardha matsyendrasana is one of the best asanas that may help the body improve flexibility and agility. It has many benefits for the spine, kidneys, urinary tract, heart, liver, etc. However, while practising this asana, you must keep all the precautions in mind and maintain a good posture. Doing ardha matsyendrasana correctly is crucial to extract all its benefits. Therefore, it would be best to practise this asana under a qualified yoga expert to avoid mishaps.
Ardha matsyendrasana/ lord of the fish pose is one of the common yoga asanas for twisting and rotating the spine to make the body more flexible1.
The steps of ardha matsyendrasana are:
> Sit down with the legs straight
> Relax the body
> Bend the left leg & place the left heel near the right buttock
> Put the sole of the right foot flat on the mat
> Both buttocks should remain on the ground
> Keep the back straight
> Put the left arm to the outside of the right knee and hold the right ankle
> Turn the upper body to the right and look over the right shoulder
> Stay in this position for a few minutes, meanwhile breathe normally and relax the entire body
> Slowly return to the starting position
> Repeat on the other side3.
Ardha matsyendrasana may have several benefits on the body. It strengthens the spine, increases flexibility, improves digestion, removes toxins, cleanses the body, decreases fatigue, and stimulates the heart, liver, lungs, kidney and spleen for better function1.
In a study, ardha matsyendrasana was reported to lower the sugar level and might benefit diabetes. However, more research is required to confirm that this asana helps diabetes7.
You must practise ardha matsyendrasana after consulting an expert yoga professional. They will analyse and advise you on the proper frequency.
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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1Since ancient times, India has made many valuable contributions in different fields. From Hindus coming up with the number ‘zero’ to Sushruta (Father of Surgery) describing 60 types of wound treatment, 120 surgical devices and 300 surgical procedures with detailed techniques of eight types of surgery in his Sushruta Samhita, one of the significant ancient medical treatises which is considered to be an integral part of Indian medical practice1,2.
India is probably well known for its gift of Yoga to the world. So much so that India is known as ‘Yoga Bhoomi’, meaning Land of Yoga. Yoga is usually associated with the Hindu religion. It is actually a technique for personal growth and refinement. The various asanas and pranayamas in Yoga are aimed at bringing about a sense of balance of the body with the mind and soul3. Pawanamuktasana is one of the many asanas in Yoga, which is beneficial to us in many ways.
The word Pawanamuktasana is a conjunction of two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release. It is also known as the wind-relieving posture. The final position of this asana helps release the trapped gas (air) in the lower digestive tract4.
It is said that Pawanamuktasana helps release undesirable air not just from the digestive tract but also from the joints of the body. It is believed that this asana has a positive influence on the physical as well as the spiritual level5.
Not many Yogic treatises describe Pawanamuktasana in detail. But, the Asana Pranayama Mudra Bandha (the most organized text on Hatha Yoga)6 by Swami Satyanand Saraswati describes 3 types of Pawanamuktasana:
Did You Know?
For doing any Yogic asana, it is essential that one follows the proper technique of doing it, so that optimum health benefits can be obtained while minimizing the risk of any injury. The steps to do the wind-relieving pose are as follows6:
Regular practice of Pavanamuktasana may keep depression and anxiety at bay! Studies say that regular practice of yogasana including Pavanamuktasana increased strength and may eventually help fight depression. I strongly recommend the addition of Pavanamuktasana to your daily routine7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Pawanamuktasana offers a range of benefits to those who practice it regularly. Some of its potential benefits are:
It may be beneficial in increasing the muscular contractions of the digestive tract, which moves the food ahead, thus removing gas and helping prevent constipation. This may especially be beneficial to those suffering from the problem of Irritable Bowel Syndrome5.
Pawanamuktasana, unlike other forward-bending asanas, does not cause a fall in blood pressure. On the contrary, it may strengthen and stretch the abdominal muscles, which can cause an increase in blood circulation. This increases the nutrients and oxygen supply to the digestive system and joints of the body. Since this asana requires lifting the legs above the heart, the resulting pressure improves the blood flow towards the heart5.
Pawanamuktasana may be beneficial for the organs in the abdomen. Due to the stretching of the abdominal muscles, there might be a regeneration of the pancreatic cells. This may improve glucose absorption by the liver, fatty, and peripheral tissues. It may also increase the glucose uptake of the pancreas and the muscles, thus reducing its level in the blood5.
Pawanamuktasana may help relax many muscles. When this asana is done, the muscles first get stretched and then relaxed. When one group of muscles is contracting, its antagonist muscle group (the group of muscles with the opposite action) is getting stretched, thus stimulating the stretch receptors. Stimulation of stretch receptors helps lengthen the muscles without any strain. This asana may also improve flexibility, thus releasing any bodily tension5.
The lymphatic system is composed of lymph. It is a whitish fluid made up of white blood cells and intestinal fluid. The lymphatic system is important for the optimal functioning of our general and specific immune responses. Pawanamuktasana may help stimulate this external lymphatic pump5.
From my experience, menstrual problems may be treated with the regular practice of Pavanamuktasana. It is known to strengthen the lower abdomen muscles which may aid in pain during the periods9.
Dr. Smita Barode, B.A.M.S, M.S.
Pawanamuktasana may liberate the life force. Pawanamuktasana is also said to stimulate the Manipura Chakra (Naval chakra). The Manipura chakra is physically related to abdominal organs and nerves5.
The practice of Yoga asanas, including Pawanamuktasana may provide many benefits; however, it is not an alternative to conventional medical treatment for any disease. Do not depend on Yoga alone as the solitary treatment protocol for any health problem. Please consult a qualified medical practitioner if you are suffering from any health condition. Besides, it is recommended that you learn and practice Yoga under the guidance of a Yoga expert, to avoid any injuries.
I strongly recommend the regular practice of Pavanamuktasana which may help to relieve flatulence and constipation. It is also believed to revitalise and strengthen the reproductive system8.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Rudra Mudra and How to Do it By Dr. Ankit Sankhe
There are certain situations where practicing Pawanamuktasana might be risky. They are:
A qualified and experienced Yoga teacher can assess your risk factors and guide you appropriately regarding the precautions to be taken while practicing Pawanamuktasana.
Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht
Pawanamuktasana or wind-relieving pose is a complete asana. It benefits the endocrine system, blood circulation, nervous system, lymphatic system and the muscular system. One may practice this asana regularly, preferably under the guidance of a trained and qualified Yoga teacher, to avoid any injuries.
Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht
The name Pawanamuktasana is derived by joining two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release or freedom. It is also called as the wind-relieving pose4.
1. The steps of Pawanamuktasana are:
2. Lie down flat on your back.
3. Bending your knees, exhale and bring both your knees towards the chest.
4. Inhale and lock your fingers together to hold your legs below the knee at the shins.
5. Again, breathe out and try to touch the knees to your chin, forehead or nose.
6. Hold and relax in this position.
7. To release the asana, bring your head back to the floor, exhale, unclasp your hands, and release your legs back to the ground.
8. Relax in Savasana, which is an asana where you lie down flat on your back with arms slightly away from the body and legs extended with some distance between them4.
Pawanamuktasana should be done under the supervision of a trained and experienced Yoga teacher who can guide you regarding the frequency with which you may do Pawanamuktasana.
Pawanamuktasana is said to be good for a flat stomach. It helps melt the extra fat cells in the belly which may help in losing a few inches off of your waist4.
Pawanamuktasana is called the wind-relieving pose. It helps massage the digestive organs, especially the abdomen. It may help increase the peristaltic movements of the digestive tract, that is the contractions by which the digestive tract pushes food and air ahead, thus being helpful in relieving gases5.
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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