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.
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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.
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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.
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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
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.
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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)
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.
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.
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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.
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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.
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0Yoga is an age old method of asanas (poses or postures) and pranayamas (breathing techniques). This yoga offers physical and mental benefits for all age groups. Yoga finds root in the Sanskrit word “Yuj” meaning union or to join. Mind body fitness involves muscular activity and a focus on awareness of self, energy, and breathing. Yoga is more like an art than a restricted workout routine, which believes that healing comes from within. Regular yoga training may help you feel better from head to toe. This section will highlight one asana called Konasana1,2. Let us discuss the Konasana and its health benefits.
Konasana is also known as the sideway bending pose or the angle pose yoga. The word is derived from the Sanskrit words “Kona” meaning angle, and “asana” meaning pose or posture, translating to the angle pose in English. This posture has two variations, Konasana I and Konasana II both involve sideways stretching using both hands3.
Konasana must be done properly for maximum health benefits. One may perform Konasana in the following manner:
Did you know?
Konasana benefits are as follows:
Diabetes (Type I and Type II) is a metabolic disorder or issue characterized by elevated blood glucose levels due to reduced synthesis or resistance of a hormone called insulin which regulates blood glucose. A study by Mahapure et al. in 2015 stated that yogasanas like Konasana might help reduce blood glucose levels. It is assumed that a side stretch during Konasana may result in alternate abdominal contractions and relaxations, which may result in increased secretion of insulin (the hormone that regulates blood glucose). Additionally, Konasana may help reduce oxidative stress, which is important in diabetic complications. This indicates that Konasana may help in managing diabetes. However, this asana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally it is advised to exercise this asana under the supervision of a qualified trainer4.
Hypertension or high blood pressure has no noticeable symptoms, but if left untreated, it may become a risk factor for many other diseases. Lack of exercise and inactivity can lead to hypertension. Yoga may reduce high blood pressure. Along with pranayamas (breathing techniques), a few selected yogasanas, like Konasana, are prescribed for managing hypertension. Thus asanas like Konasana may positively impact blood pressure, but this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper treatment of hypertension. Additionally, it is recommended to perform this asana under the supervision of a qualified trainer5.
According to what I’ve observed, regular practice of Konasana might support clearer and healthier skin. It may help with frequent boils and managing pimples on the skin6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
A brain attack damages the brain due to the blockage of the blood supply. It has been found that the Konasana may improve blood circulation to the brain and help manage and may reduce the risk of stroke. The Health Ministry of India approves the Konasana and its potential for preventing stroke. This indicates that the Konasana may positively impact stroke. However, it is recommended not to rely on this asana alone and consult a doctor for proper stroke treatment. Additionally, one should perform this asana under the guidance of a qualified trainer3,5.
Regularly performing different yogasanas and pranayamas may help in reducing the symptoms of depression. Asanas like Konasana are approved by the Ministry of health and Family Welfare, India, for managing depression. Thus, the Konasana may help in alleviating depressive symptoms. However, it is advised to consult a doctor for proper treatment of depression and not rely on this asana alone. Additionally, one should perform this asana under the supervision of a qualified trainer5.
Obesity is the accumulation of more body fat which may increase the risk of several diseases. It is now evident that regular yoga (Konasana) may positively impact obesity by reducing body weight and excess body fat. The Ministry of Health and Family Welfare approved the Konasana for managing obesity. However, one should not consider this asana an alternative to modern medicine. Kindly consult your doctor for proper treatment. Additionally, it is recommended to exercise this asana under the supervision of a qualified trainer5.
Asanas like Konasana is approved by the Ministry of Health and Family Welfare, India, for managing asthma. This sideway stretch may help in opening chest muscles and improving breathing. Thus, the Konasana may positively impact asthma. It may not help in clinically treating asthma but may provide symptomatic relief. However, it is advised to consult a doctor for proper treatment of asthma and not rely on this asana alone. Additionally, one should follow this asana under the supervision of a qualified trainer5.
Also Read: Benefits of Sarpasana (Snake Pose) and How to Do it By Dr. Himani Bisht
The above-mentioned benefits of Konasana are not yet proven in any human study and are based on a literature search.
Yoga exercise may help develop the mind and body it is not an alternative to modern medicine or treatment. You Should not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. However, it is necessary to perform and learn Yoga under the supervision of a yoga master to avoid any injuries.
In my view, Konasana may have potential benefits for increasing height. By practising this yoga asana, you engage in a deep side stretch and twist, which may enhance overall body flexibility and alignment. However, it’s important to note that individual results may vary, and maintaining a healthy lifestyle with proper nutrition is essential for optimal growth and development6.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Shashankasana (Rabbit Pose) and How to Do it By Dr. Himani Bisht
Conditions, and contraindications of Konasana, include3:
It is advised to perform Konasana under the guidance of a qualified trainer. Additionally, this asana should not be considered a substitute for modern medicine.
I may provide you with a beneficial tip. Practising Konasana slowly and mindfully may offer relief from sciatica. However, always remember to listen to your body and consult a healthcare professional if needed6.
Dr. Rajeev Singh, BAMS
Konasana yoga is also known as the sideway bending pose or the angle pose yoga. The word is derived from the Sanskrit words “Kona” meaning angle, and “asana” meaning pose or posture, translating to the angle pose in English. This asana may positively impact diabetes, asthma, hypertension, obesity, stroke, and depression. Additionally, Konasana may help tone and strengthen side muscles, improve digestion, and relieve constipation and back pain.
Also Read: Benefits of Vakrasana (Spinal Twist Pose) and How to Do it By Dr. Himani Bisht
Konasana is also known as the sideway bending pose or the angle pose. The word is derived from the Sanskrit words “Kona” meaning angle, and “asana” meaning pose or posture, translating to the angle pose in English3.
Konasana yoga has two variations, Konasana I and Konasana II; both involve sideways stretching using both hands3.
First, roll out a mat and stand in Tadasana. Ensure your body is aligned from head to toe, your feet are placed at shoulder level, and your neck is straight. Take a deep breath and proceed. Next, slowly raise your right arm over the head, up in the sky, and bend your upper body to the right meanwhile, the left hand will be placed sideways, touching the left thigh. Keep the legs and hips fixed only curve the spine sideways, giving it a side stretch. Continue to hold this position for six seconds. Next, exhale and return to the original position. Repeat the above steps with the left arm. This sequence completes one round of Konasana3.
Regular training in this asana may help in reducing diabetes, hypertension, asthma, stroke, and depression and managing obesity. Further, this asana may help strengthen the side muscles, relieve constipation, and improve digestion4,5.
People with hypertension and other cardiac complaints, spinal or neck injuries, and pregnant women should avoid doing this asana3.
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.
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0The 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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1Modern technology has made our life sedentary. Most of us are glued to laptops, smartphones and other gadgets, which is putting us at risk of developing obesity, high blood pressure, high cholesterol, type II diabetes and heart diseases1.
Nowadays, the most common problem faced by men and women of all ages is neck pain and backache because of long hours of incorrect sitting posture, especially in front of the screen. It can further affect the spine’s alignment or stiffness in the surrounding muscles.
The issues can be resolved by adding a certain amount of physical activity to your lifestyle. The easiest way is to try practising hatha yoga. It includes easy physical postures combined with breathing exercises that improve strength, flexibility, and overall body health2. Hatha yoga has many poses, and one such effective pose is tiryaka tadasana or palm tree yoga. Let us look at how tiryaka tadasana can help us achieve a healthier body!
Did You Know?
The asana tiryaka tadasana is known as the swaying palm tree pose because of its posture. In English, the word ‘tiryaka’ means oblique, ‘tada’ means palm or mountain and ‘asana’ means pose, so it may also be called as an oblique mountain pose or palm tree pose. It is also known as parsva urdhva hastasana or upward salute side bend pose. The palm tree asana is a variant of the tadasana pose in which the body is bent on the sides. It is an excellent stretching pose that adds flexibility in the shoulder, spine and waist region3.
You can do tiryaka tadasana in the following manner3:
Some of the tiryaka tadasana benefits are as follows:
Body balance is important to stay stable in an upright position or while doing other movements. A study2 by Prado et al. in 2014 showed that when men aged 25-55 years, when engaged in 60-minute hatha yoga sessions three times a week for five months, improved their body posture and balance control. The study also showed that it might improve motor coordination and specific movement. Tiryaka tadasana, when performed with other hatha yoga asanas, may benefit the body’s postural balance control and may manage vestibular diseases2. However, more studies are required to check the effect of tiryaka tadasana; therefore, you should consult a doctor if you have postural issues.
Flexibility is the ability of the body to be able to move one or more joints of the body within their optimal range. A study4 by Grabara et al. in 2015 showed that the practice of hatha yoga for 90 minutes a week for 20 weeks had increased the mobility of spinal joints and flexibility of the hamstring muscles in women 50-79 years of age. Tiryaka tadasana being a part of hatha yoga asana, may improve spine flexibility4. However, more studies are required to check if tiryaka tadasana can alone benefit spinal flexibility. Therefore, you must consult a doctor if you experience reduced spinal flexibility.
From what I have observed so far, Triyaka Tadasana is like a special version of Tadasana that might do something really cool for your waist. It may give it a nice massage, loosens up those muscles, and give them a good workout. Plus, it might help your body balance out the right and left groups of muscles that help you stand up straight. So, it’s like a double charm for your waist and posture3!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The most common reason for back pain is muscle tension. A study5 by Crow et al. in 2015 showed that when you do yoga, your body muscles loosen up, muscle tension and pain reduces. The study shows that hatha yoga may be enough for back pain related to poor posture and stress. It may also improve body awareness, pain acceptance and coping mechanisms5. However, more research is required to understand tiryaka tadasana’s benefits, so you should consult a doctor if you experience back pain because of other medical conditions.
Tiryaka tadasana is a part of shankhprakshalana kriya, which the yoga practitioner uses to cleanse the intestine. A study6 by Mashyal et al. in 2014 showed that the shankhprakshalana kriya involves deep stimulation of basic reflexes that result in the cleaning of the intestine. It is then followed by a deep relaxation that results in better intestinal health and may regulate bowel movements6. However, more research is required to understand the exact benefit of the cleansing kriyas and tiryaka tadasana. So, if you have any intestinal discomfort, you should consult a doctor and seek treatment accordingly.
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 Triyaka Tadasana might be a superhero pose for your abs. It may help tone and strengthen those rectus muscles, giving you a nice and firm core. But that’s not all. It also might work wonders for your spine by clearing any congestion and restoring its energy8.
Dr. Rajeev Singh, BAMS
You must avoid this pose if you have the following conditions:
Pregnant women shall be careful while performing tiryaka tadasana and must practice under the supervision of a qualified yoga expert.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice tiryaka tadasana with precautions.
Also Read: Benefits of Utthita Parsvakonasana and How to Do it By Dr. Himani Bisht
The asana tiryaka tadasana is also known as the swaying palm tree pose. In English, ‘tiryaka’ means oblique, ‘tada’ means palm or mountain and ‘asana’ means posture. The palm tree asana may stimulate the mooladhara (root chakra) and manipura (solar plexus) of the body. Tiryaka tadasana may improve muscle strength, spinal flexibility and postural balance. It may be beneficial for patients who have back pain, intestinal problems, high blood pressure, obesity and postural disorders. People with a hernia, slipped disc, sciatica, spinal injuries and severe cervical and back pain should not do the palm tree pose. Pregnant women must be cautious when doing tiryaka tadasana. It would be best if you did this pose under the guidance of a professional yoga trainer.
Also Read: Benefits of Ardha Halasana (Half Plough Pose) and How to Do it By Dr. Ankit Sankhe
Tiryaka tadasana may be beneficial for patients who have back pain, intestinal problems, high blood pressure, irregular bowel movement, obesity and postural disorders. However, you must consult your doctor if you have symptoms of any such diseases instead of self-medicating.
Tiryaka tadasana is a part of shankhprakshalana kriya that cleanses the intestine and regulate bowel movement. However, you must consult your doctor if you have any symptoms of intestinal disorder6.
Tiryaka tadasana may stimulate the mooladhara (root chakra) and manipura (solar plexus) of the body3.
Tiryaka tadasana is also known as swaying palm tree pose, palm tree yoga, oblique mountain pose and parsva urdhva hastasana or upward salute side-bend pose.
People with a hernia, slipped disc, sciatica, spinal injuries, severe cervical pain, or severe headache, and those who recently had surgeries on the back, neck, chest, abdomen or legs should not perform tiryaka tadasana pose.
1. Dhuli K, Naureen Z, Medori MC, Fioretti F, Caruso P, Perrone MA, et al. Physical activity for health. J Prev Med Hyg [Internet]. 2022 Oct 17 [cited 2026 Jan 8];63(2 Suppl 3):E150–E159. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9710390/#:~:text=In%20addition%2C%20physical%20inactivity%20not,particularly%20on%20the%20Mediterranean%20diet.
2. Kasse C, Prado E, Raso V, Scharlach R. Hatha yoga on body balance. International Journal of Yoga. 2014;7(2):133. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4097898/
3. Swami Satyananda Saraswati. Asana, Pranayama, Mudra, Bandha. Yoga Publications Trust; 1973. Available from: https://www.yogkulam.org/books/Asana.pdf
4. Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. Journal of Physical Therapy Science [Internet]. 2015;27(2):361–5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/
5. Crow E, Jeannot E, Trewhela A. Effectiveness of Iyengar yoga in treating spinal (back and neck) pain: A systematic review. International Journal of Yoga. 2015;8(1):3. Available From: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278133/
6. Mashyal P, Raghuram N, Bhargav H. Safety and usefulness of Laghu shankha prakshalana in patients with essential hypertension: A self controlled clinical study. Journal of Ayurveda and Integrative Medicine [Internet]. 2014 [cited 2022 Dec 23]; 5(4):227. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296435/
7. Yang K, James KA. Yoga, as a transitional platform to more active lifestyle: a 6-month pilot study in the USA. Health Promotion International. 2014 Dec 18;31(2):423–9. Available from: https://academic.oup.com/heapro/article/31/2/423/1750098
8. Jagadish KRI. Nature’s Way: A Guide to Health Through Yoga and Herbal Remedies. New Delhi (India): India Research Press; 2007. Available from: https://books.google.co.in/books?id=genPwF_AnZUC&pg=PA419&lpg=PA419&dq=tiryaka+tadasana#v=onepage&q=tiryaka%20tadasana&f=false
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 change
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