In recent days, physical fitness has become important, and people have started linking physical health with mental and spiritual health. Yoga is a form of physical exercise that helps us to integrate our body and mind. Yoga means ‘joining’ or ‘union’. There are many systems of yoga, and each system unifies various aspects of human beings in different ways. One such system is Hatha Yoga which aims to balance and join multiple energy flows in the human body. The sun salutation, or Surya namaskar, is a part of hatha yoga involving various poses (asanas). One such asana used in Surya namaskar is chaturanga dandasana.1 Let us glance through some health benefits of chaturanga dandasana.
Surya Namaskar is a combination of asanas performed one after the other with coordinated breath. Chaturanga Dandasana is one of the poses done while doing Surya Namaskar. It is pronounced as cha-you-Rahn-gah Dahn-dah-duh-nuh. Chaturanga dandasana is also known as the low plank pose or four-limbed staff pose. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength.1,2
You can do chaturanga dandasana in the following way:
Some of the interesting facts related to chaturanga dandasana are:
I will highly recommend performing chaturanga dandasana for a shorter time at the beginning. To start with, you can perform this asana for ten seconds. As you build your strength and stamina, you can increase the duration according to your comfort.
Dr. Siddharth Gupta, MD
Some of the benefits of chaturanga dandasana are:
A study by Shah et al. in 2015 on thirty young girls from various colleges in Ahmedabad showed that chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region (the lumbar region of the spine). In addition, it may enhance core muscle strength and may reduce the risk of back pain.3 However, this is a small-scale study, and more studies are required to check if chaturanga dandasana may reduce the risk of back pain. You must consult your doctor if you have back pain for a long period.
A study on healthy women showed that chaturanga dandasana might help to reduce the strain on the heart by managing stress levels.4 However, further studies are required to check if chaturanga dandasana can help to protect the heart. You must consult your doctor if you experience any symptoms of heart disease.
Sakshi Khatri and Manoj Patil 2021 conducted a study on chaturanga dandasana. The study result showed that chaturanga dandasana might help to maintain and stiff and straight posture of abdominal muscle and the back.5 In addition, it may improve stability and tone the spine, back, leg, shoulder, neck, wrist, and arms muscles.6 However, more studies are required to check if chaturanga dandasana can help to improve posture and flexibility.
In a study by Pande et al. in 2020, Surya namaskar consisting of chaturanga dandasana may help in reducing weight. The bends and stretches in chaturanga dandasana may help to lose adipose tissue (fats).6 However, further studies are required to check if chaturanga dandasana can help to manage weight. You must consult your dietician to assist you in giving you a workout plan to lose weight.
Surya namaskar consisting of chaturanga dandasana may help to improve blood circulation. It may improve scalp blood circulation and help reduce hair fall. In addition, Chaturanga dandasana may help to increase blood circulation in the skin, thereby keeping the skin young.6 However, more studies are yet to be done to check if chaturanga dandasana can help to improve blood circulation.
Practising a yoga protocol consisting of chaturanga dandasana can reduce fatigue and inflammation in breast cancer survivors. Disturbed sleep increases inflammation and fatigue. Chaturanga dandasana may help to improve sleep and hence reduce fatigue and inflammation.7 However, further large-scale studies are required to confirm whether chaturanga dandasana can benefit breast cancer survivors. Cancer is a dangerous disease; therefore, you must take proper care and not self-medicate.
According to the article titled ‘A Role of ‘Surya Namaskara’ For Good Health’, published in 2020, chaturanga dandasana may help improve the lungs’ functioning. It may open the chest cavity and improve the strength of the muscles around the lungs. As a result, Chaturanga dandasana may increase the capacity and contractility of the lungs.8 However, further studies are required to check whether chaturanga dandasana may benefit the respiratory system.
A study by Taspinar et al. in 2014 showed that hatha yoga consisting of chaturanga dandasana might reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood.9 However, further large-scale studies are required to check if chaturanga dandasana can help to improve mental well-being. You must consult your doctor if your mental health is hampered.
Yoga practice may help balance the mind and body and it is not an alternative to modern medicine. Instead, please consult a qualified doctor who can 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.
As we know, Chaturanga Dandasana is practised as a part of Surya Namaskar. It might help in building core strength and improving stamina. This asana should be followed by Adho mukha svanasana (downward-facing dog pose). You should avoid practising this asana if you suffer from headaches, blood pressure issues, or any injury involving the back, shoulder, or arms.
Dr. Rajeev Singh, BAMS
The following risk may be associated with chaturanga dandasana:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access the risk factors and continue to practice exercise with precautions.
Chaturanga dandasana is one of the poses done while doing Surya namaskar. Plank pose or four-limbed staff pose are the alternative names of this chaturanga dandasana. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength. Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture, and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors. Improper practice of chaturanga dandasana may cause wrist or lower-back injuries. Therefore, you must perform chaturanga dandasana under proper guidance.
Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors.3-8 However, you must consult your doctor if you have any diseases instead of self-medicating.
Sit in the plank position with both your legs behind and your hands pointing forward. Keep breathing evenly. Stretch out both your heels so you feel the pressure on your thighs. Push the floor away with your hands. Stretch your head and keep your shoulders low, away from the ears.1
Chaturanga dandasana is also known as the plank pose or four-limbed staff pose. In English, ‘chatur’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture.1
Improper practice of chaturanga dandasana may cause wrist or lower-back injuries.10 Therefore, you must perform chaturanga dandasana under proper guidance.
Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood.9 You must consult your doctor if your mental health is hampered.
References:
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.
In the post-covid-era, a lack of proper mental and physical efficiencies has underlined the need for daily exercise. In this digital age, people are turning towards Yoga exercises. Yoga has an ancient history in India, and its techniques and methods are meant for spiritual experiences. It promotes good health and brings in the healing power, and eases illnesses. Yoga is for everyone and can be practised in the comforts of your home. Yoga allows you to learn different body positions that might increase the sense of awareness and balance, helping in relaxation. In this blog, we bring a yoga pose, the Parsvakonasana pose. Let us learn the benefits of the Parsvakonasana pose, its technique and more.1
Parsvakonasana is a standing pose yoga. Parsvakonasana is derived from a Sanskrit term in which ‘Parsva’ means side or flank, ‘Kona’ means angle, and ‘Asana’ means pose. In the final position, the body forms a lateral angle; hence, it is called the side angle pose. The side angle pose yoga is classified as a basic lateral stretching pose with an asymmetrical standing position.2,3
In Parsvakonasana yoga, the legs are kept wide apart, and the arms are stretched sideways. One knee is bent to make a right angle with thigh and calf, one hand is placed on the floor near the foot, and the upper arm is extended upward over the ear. The benefits of Parsvakonasana yoga might improve digestion and blood circulation and increase stamina. It may strengthen the spine, hips, thighs, ankles and knees.4,5
Parsvakonasana may include the following type: Parivrtta Baddha Parsvakonasana- In which ‘Parivrtta’ means twists or revolve, ‘Baddha’ means bound, ‘Parsva’ means side, ‘Kona’ means angle, and ‘Asana’ means pose, so is it also called the bound revolved side angle pose. The level of difficulty of Parivrtta Baddha Parsvakonasana is advanced and is classified as a rotated asymmetrical standing pose yoga. It is similar to Parsvakonasana; however, the position of the arms is reversed, which creates a twist in the core.
You may practise Tadasana (mountain posture) as a preparatory pose for Parsvakonasana.1 Below are the Parsvakonasana steps that you may follow:
If you have any of the following conditions, I suggest avoiding the Parsvakonasana pose: headache, high or low blood pressure levels, and insomnia. Parsvakonasana is known to stimulate blood circulation and may aggravate the above symptoms if not done properly or done aggressively.
Dr. Siddharth Gupta, MD
Here are a few fascinating trivia about the Parsvakonasana pose.6
Parsvakonasana is a stretching yoga pose that might simultaneously benefit different body parts. The following are the benefits of the Parsvakonasana yoga pose:
Parsvakonasana side angle pose may stretch your shoulders, back, spine, waist, groin and ankles. It may also strengthen your hips, thighs, knees, and ankles. This stretching and strengthening activity during the Parsvakonasana might help improve blood circulation in the entire body. It may also re-energise your whole body. So, if you are a person who works sitting most of the time, Parsvakonasana might benefit you.1,5
Parsvakonasana yoga may relieve your back pain problems. People often complain about having back pain; one of the reasons may be their improper posture. A study by Abegunasekara et al. in 2022 suggests that by performing Parsvakonasana yoga, your spine and lower back are stretched and extended simultaneously. This might help to tone your spinal muscles as well as your back muscles. Therefore, regular practice of Parsvakonasana might improve your body posture and reduce backaches.1,5 However, this pose will not cure your back pain, so please do not discontinue your regular medications and consult a doctor for the same.
The extended side angle pose might boost the functions of the abdominal organs. Regularly practising the Parsvakonasana yoga, your abdominal organs may get massaged, stimulating the functions of the digestive system. This might relieve digestive problems like constipation, generally seen in the first trimester of pregnancy.2 However, consult your OB/GYN before practising Parsvakonasana during pregnancy to avoid complications.
Parsvakonasana might enhance the function of the lungs. While performing the side angle pose, your chest and lungs are expanded, which might help increase your lung capacity. This lateral stretching pose might also boost your endurance and stamina.2,5 Practising Parsvakonasana will not get rid of the issues you may be facing with the respiratory system. So, kindly seek a professional opinion and practise the pose under expert supervision.
Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, one should not rely on yoga alone to treat any condition. Instead, consult a qualified physician who can assess the situation correctly and advise accordingly. Furthermore, it is essential to practise yoga under the supervision of a professional trainer to avoid injuries.
The Parsvakonasana position is believed to stimulate the body’s energy. Stimulation of the boldily energy leading to a state of being wide-awake. As a result, I suggest folks who have insomnia to avoid it at night.
Dr. Rajeev Singh, BAMS
Parsvakonasana yoga pose should be practised with precautions, and the risk may include the following:
With the guidance of a yoga trainer, you can assess and analyse the risk factors and continue to practise Parsvakonasana with precautions.
Parsvakonasana yoga is a standing yoga pose in which one keeps their legs wide apart and arms stretched out. One knee is bent at a right angle, one hand is placed on the floor near the foot and the upper arm of the opposite hand is stretched upward over the ear. The benefits of Parsvakonasana yoga might improve lung capacity, blood circulation and digestion. It may also increase the body’s endurance and stamina. In addition, it may stretch and strengthen the spine, hips, thighs, ankles and knees. However, practice the Parsvakonasana pose with the assistance of a trained yoga teacher for better results.
Parsvakonasana yoga is a standing yoga pose. In Parsvakonasana, ‘Parsva’ means side, ‘Kona’ means angle, and ‘Asana’ means posture; hence, in the final pose, the body forms a side angle, also called the side angle pose. The difficulty level of Parsvakonasana is basic lateral with an asymmetrical standing position.2,3
People with high or low blood pressure, knee injuries, headaches or neck problems are not recommended to perform Parsvakonasana yoga.5
Parsvakonasana targets your back, spine, abdomen, feet, thighs, hips, knees, ankles, groin, waist, ankles, arms and shoulders.2,4,5
You may hold the Parsvakonasana pose for 30-60 seconds on each side in a single practice to get maximum benefits.2,4 However, practise it under professional supervision.
Practising Parsvakonasana yoga massages the abdominal region, which might help stimulate digestives organs, helping to improve digestive functions and relieve constipation.2,5
1. Abegunasekara N., Gopal U. Biomechanics of Spine and Effect of Yogic Postures in Back pain. Intern J for Resea Tren and Innov. 2020;7(7):1302–8. Available from: https://www.researchgate.net/publication/362283790_Biomechanics_of_Spine_and_Effect_of_Yogic_Postures_in_Back_pain
2. Yoga for Pregnant Ladies. Ministry of Women and Child Development, Government of India. p. 1–44. Available from: http://www.icdsbih.gov.in/PoshanAbhiyan/Guideline/YogaGuideline/Yoga_for_Pregnant_Ladies_English.pdf
3. Kaminoff L, Matthews A, Ellis S. Yoga Anatomy. United States of America: United Graphics; 2007.p. 1-223. Available from: https://samadhiyogaashram.com/pdf/LeslieKaminoffYogaAnatomyzliborg-200817-225010.pdf
4. Tewari P. Yoga Asanas for Backache. J Yoga & Physio. 2019;7(2):26–32. Available from: https://juniperpublishers.com/jyp/pdf/JYP.MS.ID.555708.pdf
5. Healey L., Kumar P. Yoga Therapy| Diabetes and its Prevention. 2014. 1–83 p. Available from: https://pranayoga.co.in/asana/wp-content/uploads/Yoga-for-Type-2-Diabetes-pranayoga.pdf
6. What is Parsvakonasana? – Definition from Yogapedia [Internet]. [cited 2022 Nov 1]. Available from: https://www.yogapedia.com/definition/6483/parsvakonasana
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.
Yoga is a way of living your best life. It is considered as an ‘immortal cultural outcome’ of the Indus valley civilisation. It is a discipline that provides spiritual upliftment. Today, yoga has gained popularity across the globe not just due to its effectiveness in dealing with diseases but also due to its strength to provide emotional support. People believe that yoga is a natural medicine as it has several healing properties and brings in mental and physical health. Yoga is not just for adults; all ages can practise it. Basic yoga poses can be performed at home and are free, so you can perform them right now to get started on your fitness journey. In this blog, we bring one intermediate-level yoga pose called Karnapidasana. Continue reading this blog; it might inspire you to practice yoga.
Karnapidasana is a forward-bend yoga pose in the inverted position. Karnapidasana is a combination of Sanskrit words: ‘Karna’ means ear, ‘pida’ means pressure or squeeze, and ‘asana’ means pose. In the final position, the body forms an inverted forward-bend position and pressure is felt on the ears; hence, it is called the ear-pressure pose. The Karnapidasana yoga pose is classified as an intermediate-level of the forward-bending pose.1
In Karnapidasana yoga, the legs are lowered to the ground over the head, and the legs are bent at the knees bringing them forward and towards the ears. The shoulder supports the lower body, and hands are kept straight on the floor in front of the body. Karnapidasana may help with hearing impairment and strengthen the neck, shoulders, spine, back, hips, thighs, knees and legs.2,3
Karnapidasana may include the following type:
You may perform Halasana (plough pose) as a preparatory pose for Karnapidasana.2 Below are the Karnapidasana steps that you may follow:
The yoga position known as Karnapidasana may help enhance your vision. So, I believe that frequent Karnapidasana practice might improve eye health.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Here are some interesting trivia about Karnapidasana yoga:
From what I’ve noticed, Karnapidasana may help in promoting throat health. By practising this yoga, you might perhaps aid those with tonsillar problems.
Dr. Rajeev Singh, BAMS
Some benefits of Karnapidasana yoga are as follows:
The spine is the prime support of our body. Karnapidasana may help to intensively stretch the spinal muscles, which may lengthen the spine, making it more flexible. The ear-pressure pose may help to tone spinal nerves and back muscles. It may also help to strengthen the muscles of the shoulder and back.2 However, the ear-pressure pose is not a replacement for conventional treatments of any spine-related issues. A professional must be consulted for the same, and a trained yoga expert should supervise those doing the pose.
Karnapidasana yoga might help stimulate the abdominal organs. While performing the Karnapidasana pose, your belly region gets massaged, boosting the functions of the abdominal organs that activates the digestive tract. This might help get rid of digestive problems like constipation, bloating, etc. Ear-pressure pose also stimulates the nabhi chakra situated at the naval (belly button).2,4 However, Karnapidasana is not a substitute of any kind for conventional treatments of constipation. Consult a doctor for proper treatment and perform this asana under the supervision of a trained yoga expert.
Karnapidasana yoga posture might play a role in improving hearing impairment. A study by Martha et al., 2020 suggests that during Karnapidasana yoga, the spine is well-extended, and the knees put pressure on the ears. This pressure may help improve ear problems such as hearing loss, infections, etc. Ensure you practise this posture under the guidance of a professional yoga trainer. However, consult your doctors if you have major hearing difficulties and do not rely on Karnapidasana yoga.7
Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, one should not rely on yoga alone to treat any condition. Instead, consult a qualified physician who can assess the situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.
In my opinion, Karnapidasana may help expel accumulated gases in the respiratory passages, facilitating the intake of fresh air. This might be beneficial for maintaining good health, particularly the lung health.
Dr. Smita barode, B.A.M.S, M.S.
Karnapidasana is an intermediate-level yoga pose; therefore, it must be practised with utmost precautions to avoid injuries.
With the guidance of a skilled yoga teacher, you can assess and analyse the risk factors and continue to practise Karnapidasana with precautions.
Karnapidasana yoga is a forward-bending pose in the inverted position where the legs are placed on the ground over the head and the knees bent towards the ears. In this asana, pressure or a squeeze is felt on the ears; therefore, it is called ear-pressure pose. The benefits of Karnapidasana might include relief from constipation and hearing impairments. It may also strengthen the neck, shoulders, spine, back, hips, thighs, knees and legs. However, it is an intermediate-level yoga pose and should be performed keeping this in mind. Hence, Karnapidasana must be practised with utmost precaution to avoid injuries.
Karnapidasana is an intermediate-level inverted forward-bending yoga pose. Karnapidasana is a Sanskrit word in which ‘ Karna’ means ear, ‘pida’ means pressure, and ‘asana’ means pose. In Karnapidasana’s final position, the body forms an inverted forward bend, and pressure is on the ears; thus, it is referred to as the ear-pressure pose.3
Karnapidasana targets various body parts, including your head, ear, neck, shoulder, arm, forearm, elbow, chest, armpit, back, navel, abdomen, waist, hip, leg, thigh and knee.3
Karnapidasana yoga is classified under the intermediate difficulty level.1
People with neck injuries, back pain, hip, leg, knee injuries, headaches or cervical problems are not recommended to perform Karnapidasana yoga.3
You may practice the plough pose or Halasana as the Karnapidasana preparatory pose.2
1. Kaminoff L, Matthews A, Ellis S. YOGA ANATOMY. United States of America: United Graphics; 2007. Available from: https://samadhiyogaashram.com/pdf/LeslieKaminoffYogaAnatomyzliborg-200817-225010.pdf
2. Asana (Postures) and Effect on Marma | Mrityunjaymission [Internet]. [cited 2022 Nov 6]. Available from: https://mrityunjaymission.org/asana-postures-and-effect-on-marma/
3. Karnapidasana – yujyate [Internet]. [cited 2022 Nov 11]. Available from: https://yujyate.org/listing/karnapidasana/
4. Lacerda D. 2,100 Asanas | The Complete Yoga Poses. New York: Black Dog 7 Leventhal Publishers; 1976. 1–1132 p. Available from: https://terebess.hu/english/2100-Asanas.pdf
5. What is Karnapidasana? – Definition from Yogapedia [Internet]. [cited 2022 Nov 3]. Available from: https://www.yogapedia.com/definition/6584/karnapidasana
6. Longest Performance of Karnapidasana Yoga | Golden Book Of World Records [Internet]. [cited 2022 Nov 7]. Available from: https://goldenbookofworldrecords.com/archives/8544
7. Martha S, Ahmed S, Mary J, Yadav BP, Gouthami S, Sridevi M. Cognitive ability to improve driving in ageing adults with visual and hearing impairments with yoga and exercise. IOP Conf Ser: Mater Sci Eng. 2020;981:1–9. Available from: https://iopscience.iop.org/article/10.1088/1757-899X/981/2/022077/pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga originated in India and is called Indian philosophy. Yoga-based books like Yoga Sutras of Patanjali, written about 2000 years back, state that yoga consists of eight interrelated components. The first component consists of good behaviour towards others, the second consists of discipline, and the third is the practice of asanas. The fourth component consists of breathing exercises, and the fifth consists of sensory input control. The sixth component focuses on and concentrates on one subject; in the seventh component, the entire perpetual flow is directed towards the object. Finally, in the eighth component, the object is seen as inseparable from oneself. Contemporary yoga focuses on asanas and breathing and emphasises these components too. Yoga incorporating asanas includes Hatha, Sivananda, Iyengar and Ashtanga yoga.1 Let us look at how one of the ashtanga yoga poses, upavistha konasana, helps us to focus on the various components.
The asana upavistha konasana is also known as the wide-angle pose. In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. Upavistha konasana may stimulate the root and the heart chakra. Upavistha konasana is a side split which is an advanced hip opener. The root chakra, also known as mooladhara chakra, is at the base of the spine and is related to confidence and survival instinct. The heart chakra is also known as anahata chakra and is related to compassion, love, wonder and beauty.2
You can do upavistha asana in the following way:
Studies suggest that regular practice of Upavistha Konasana along with other yogasanas may relieve menstruation-related discomfort. I strongly recommend inculcating the habit of Upavistha Konasana practice.
Dr. Siddharth Gupta, MD
Some of the interesting facts about upavistha konasana are:
Some of the upavistha konasana benefits are as follows:
A study by Vagh et al. in 2019 showed that a yoga protocol, including upavistha konasana, may be beneficial for respiratory diseases like asthma. While performing upavistha konasana, the upper body is stretched out, which may open the lungs and ease breathing. The pose may make the entire body flexible, which may help reduce the risks of asthma attacks. In addition, it may calm and de-stress the body.4 However, more studies are required to check the effect of upavistha konasana on asthma. Therefore, you must immediately consult your doctor if you have an asthma attack.
During hot flashes, there is a sudden feeling of warmth, usually on the face, chest and neck, and profuse sweating. This is a common symptom during menopause. A study by Cohen et al. in 2007 suggested that a yoga protocol consisting of upavistha konasana may be beneficial for hot flashes. Hot flashes may occur due to increased activity of the sympathetic nervous system (SNS). The sympathetic nervous system is known for its role during stressful situations in the body. Yoga intervention consisting of upavistha konasana may help reduce the SNS activity.6 More studies are required to check if upavistha konasana may help in the case of menopause-related symptoms. Therefore, you must consult your doctor if you experience hot flashes instead of self-medicating.
A study by Lau et al. in 2014 showed that a yoga protocol consisting of upavistha konasana might help improve muscle strength and endurance by correcting posture. It might also improve muscle flexibility due to its ability to carry out static stretching. The Canadian Standardised Test of Fitness was done to check muscle strength and endurance, whereas the modified back-saver sit-and-reach (MBS) test was used to check the flexibility of the lower back and hamstrings.7 However, more studies are required to check if upavistha konasana can help with muscle strength, endurance and flexibility.
A study conducted by Lau et al. in 2014 showed that a yoga protocol consisting of upavistha konasana might be beneficial for the heart. The result suggested that regular practice of yoga intervention, including upavistha konasana, may help reduce the heart rate and improve cardio-respiratory endurance by improving the levels of VO2max. VO2max is the maximum amount of oxygen that can be utilised by the body during exercise.7 However, more studies are required to check if upavistha konasana may be beneficial for the heart. You must consult your doctor if you suspect the presence of heart disease.
A study by Latino et al. in 2021 on teachers showed that a yoga protocol consisting of upavistha konasana might help eliminate professional burnout. The results suggested that upavistha konasana may increase self-awareness in the teachers and decrease burnout symptoms and stress. In addition, upavistha konasana may enhance self-reliance, self-possession, excitement, energy and mental clarity.8 Upavistha konasana may help release tension and boost confidence.2 However, more studies are required to check if upavistha konasana may help improve mental well-being. Therefore, you must consult your doctor if you are having trouble being productive.
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.
When pregnant, I recommend staying out of this posture. Sit upright on a folded blanket if you have a mild to severe lower back injury, and maintain your torso erect in proportion to the rest of your body.
Dr. Rajeev Singh, BAMS
The risks associated with upavistha konasana are 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 upavistha konasana with precautions.
The asana upavistha konasana is also known as the wide-angle pose. In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. Upavistha konasana may stimulate the root chakra and the heart chakra. Upavistha konasana may improve muscle strength, endurance and flexibility. It may be beneficial for patients who have asthma, scoliosis and heart problems. It may help in case of hot flashes and knocked knees. In addition, upavistha konasana may help improve mental productivity. Pregnant mothers and people with lower back pain and sacro-iliac joint pain must be cautious before doing upavistha konasana. You must do this pose under the guidance of a professional yoga trainer.
Upavistha konasana may improve muscle strength, endurance and flexibility. It may be beneficial for patients who have asthma, scoliosis and heart problems. It may help in case of hot flashes and knocked knees. In addition, upavistha konasana may help to improve mental well-being.4,6-10 However, you must consult your doctor if you have symptoms of any such diseases instead of self-medicating.
Regular practice of yoga intervention, including upavistha konasana, may help reduce the heart rate and improve cardiorespiratory endurance.7 However, you must consult your doctor if you have any symptoms of heart disease.
Upavistha konasana may increase self-awareness in the teachers and decrease burnout symptoms and stress. In addition, upavistha konasana may enhance self-reliance, self-possession, excitement, energy and mental clarity.9 However, you must consult a specialist if your mental state is hampered.
In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. This pose is done in the seated position. Thus, upavistha konasana is known as the seated wide-angle pose.2
Pregnant women and people with pain in the lower back and sacro-iliac joint must be cautious before doing upavistha konasana.11 You must do this pose under the guidance of a professional yoga 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 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.
Most of us are familiar with ‘yoga’ and have a vague idea about the same. We often associate ‘flexibility’ and ‘stretching’ with yoga. Yoga has been popularly practised in local fitness centers, gyms and even schools. Several celebrities have become yoga gurus in recent days. You would know that yoga. Today, yoga has been globalized, and a wide variety of people from various castes, creeds, religions, and national and ethnic backgrounds perform yoga. According to the writing of religious historian Mircea Eliade in 1954, “yoga derives from the root yuj, meaning to bind together or ‘hold fast,’ ‘yoke’. Pattabhi Jois, BKS Iyengar and several disciples of Swami Sivananda, like Swami Vishnudevananda, are some of the great historic gurus of yoga. Yoga consists of asanas are bending and contorting postures. Asanas or postures may be beneficial for psychological, mental and physical well-being.1 Let us look at the health benefits of one such asana- Shashankasana.
Asanas are body postures that may stabilise the body and the mind. In Shashankasana, ‘shashank’ means moon, hence it is also known as the moon pose. Another name is sasakasana.2 Sasaka means hare or rabbit, and asana means posture; hence shashankasana is also known as the hare posture. While performing this pose, it will look like you are sitting like a rabbit. This pose depicts the rounded spine of the rabbit. Shashankasana involves intense forward bending. You can feel a stretch in your back, shoulder and spine.3
Also Read: Benefits of Vakrasana (Spinal Twist Pose) and How to Do it By Dr. Himani Bisht
You can perform shashankasana steps in the following way:
Rest in the visramasana pose (keep your legs extended in front of you, just place your hands behind your hips with fingers turning away from you).2
Judging from what I’ve witnessed, Shashankasana might be a fantastic yoga pose that can do wonders for your back. This pose might create space between each vertebra, allowing them to breathe and relax. It may also help to relieve any pressure on the discs in your spine. You see when these discs squeeze the nerves coming out of your spinal cord, it may lead to discomfort and backaches. But with Shashankasana, you might be giving your back some much-needed rest, helping to alleviate those issues.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Shashankasana has some interesting facts. Let us look at some of them:
The word ‘shashank’ means moon in Sanskrit. Moon symbolises calm and peace and emits tranquilising vibrations.
Shashankasana stimulates five chakras of the body- Crown, third eye, solar plexus, sacral and root. Chakras are the energy centre of the body and each chakra may be related to our physical, psychological, spiritual and emotional well-being. Malfunction of these chakras may lead to various diseases.
These chakras may have a significant effect on our mind and body. The crown chakra is located in the head and is the centre of enlightenment, spirituality and dynamic thought. The third eye chakra is a focal point that may develop concentration and awareness. Balance of solar plexus chakra may make you feel productive and focused. Sacral chakra is located in the lower abdomen and its balance may make you feel happy, intuitive, satisfied and compassionate. When the root chakra is balanced, you feel confident, stable and energetic.
From my point of view, practising this pose might have positive effects on the functioning of your adrenal glands. It may also help to tone your pelvic muscles and benefit your reproductive organs.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Mandukasana (Frog Pose) and How to Do it By Dr. Himani Bisht
Some of the health benefits of shashakasana are:
A study by Holkar et al. conducted on 60 subjects 40-60 years of age in 2015 showed that the practice of yoga protocol that includes shashankasana might help to enhance heart health by regulating various heart parameters like blood pressure and heart rate. The result suggested a possible decrease in blood pressure and heart rate.4 Further large-scale studies are required to confirm if shashankasana can enhance heart health. Therefore, you must consult your doctor for abnormal blood pressure and heart rate instead of self-medicating.
Regular practice of yoga protocol consisting of shashankasana may help to manage weight and reduce obesity. A study conducted by Holkar et al. on 60 subjects 40-60 years of age in 2015 showed a possible decrease in BMI (body mass index). Body mass index uses your height and weight to confirm if your body weight is healthy. The result of the study suggested that there may be a significant decrease in weight and BMI after regular yoga practice, including shashankasana.4 However, you must consult a dietician for weight management.
Sciatica refers to pain in the sciatic nerve. The sciatic nerve travels from the lower back through the hips and buttocks down each leg. Shashankasana may help in the case of sciatica. A study was conducted by Arora et al. In 2018on 45 patients to check the effect of shashankasana on sciatica. Shashankasana may relax the superficial and deep muscles to relieve lower back pain and may improve the spine flexibility.5 However, it is advised to seek medical help if you experience severe back pain.
A book ‘Yogic Management of Irritable Bowel Syndrome’ by Morarji Desai National Institute of Yoga, Ministry of Yoga, Government of India mentions that shashankasana may help to relieve constipation and enhance digestion.2 Yogasanas like shashankasana may help relieve irritable bowel syndrome symptoms (IBS). IBS is a disorder that affects the stomach and the intestine. One of the causes of IBS is stress. Hence shashankasana may help to relieve stress to help in the case of IBS.6 However, further clinical studies are required to confirm if shashankasana can help in the case of digestive disorders. You must consult your doctor if you experience any symptoms of digestive disorders.
Kushwah et al. conducted a study in 2015 that showed that shashankasana may help to make mental health better by relieving stress and anxiety. A study conducted at S-VYASA University, Bangalore, India, included 114 participants. The participants were from three Indian companies: Hindustan Aeronautics Limited (HAL), Oil and Natural Gas Corporation Limited (ONGC) and Canara Bank. The result suggested that regular yoga practice consisting of shashankasana may help reduce stress and improve mental health.7 However, you must consult a psychiatrist if you face any issues related to mental health.
A study conducted by Mohammed et al. in 2016 on 50 patients showed that the practice of shashankasana may help in the case of type 2 diabetes. The result suggested a decrease in fasting blood glucose levels.8 Further studies are required to confirm the use of shashankasana in the case of diabetes. You must check your blood sugar level regularly and contact your doctor in case of abnormal sugar levels.
In the same study mentioned above, the result suggested that the practice of shashankasana may help in case of high cholesterol levels. Therefore, regular practice of shashankasana may help reduce total cholesterol and bad cholesterol levels (LDL- low-density lipoprotein).8 However, further studies are required to check the effect of shashankasana on lowering cholesterol levels. Therefore, you must consult your doctor if you have high cholesterol levels.
Although shashankasana might help manage stress and anxiety in general, regular practice may help in anger management. A study conducted by A.M. TL et al. in 2021 showed that shashankasana may help regulate the adrenal gland which may help to manage anger.9 More studies are yet to be done to see if shashankasana can help to manage anger. However, you must consult a specialist to manage your anger better.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Also Read: Benefits of Parvatasana (Mountain Pose) and How to Do it By Dr. Himani Bisht
The risks associated with shashanksana are 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 exercise with precautions.
Shashankasana is also known as sasakasana. Sasaka means hare or rabbit, and asana means posture; hence shashankasana is also known as the hare posture. In Shashankasana, ‘shashank’ means moon, hence it is also known as the moon pose. Shashankasana may be beneficial to improve heart health, reduce back pain, lowering cholesterol levels and enhance digestion. It may also help to manage weight, anger, stress and anxiety. In addition, Shashankasana may be beneficial in the case of diabetes. People with acute backache shall refrain from doing this pose. Patients with osteoarthritis shall not do vajrasana in this pose. It is advised to perform shashanksana under the guidance of a professional yoga trainer.
Also Read: Benefits of Padahastasana and How to Do it By Dr. Ankit Sankhe
Shashankasana may be beneficial to improve heart health, reduce lower back pain, lowering cholesterol levels and enhance digestion. It may also help to manage weight, anger, stress and anxiety. In addition, Shashankasana may be beneficial in the case of diabetes.
Shashankasana procedure is simple and can be done in the given way. First, sit in the vajrasana position, (keep your knees bent with palms placed on your knees). Then, spread your knees apart and keep your big toes touching each other. Inhale gradually and keep your palms between your knees. Now exhale slowly and bend forward with your arms outstretched. Put your chin on the ground. Keep both your arms parallel to each other. Look in the front, keeping your head straight. Then come up to the vajrasana position. Come to the dandasana position (extend your legs in front of you and keep your back straight). Rest in the visramasana pose, (keep your legs extended in front of you, just place your hands behind your hips with fingers turning away from you).2
Shashankasana may be beneficial for lower back pain. However, people with acute backache shall refrain from doing this pose. Patients with osteoarthritis, slip disc, high blood pressure and vertigo shall not do vajrasana in this pose. It is advised to perform shashanksana under the guidance of a professional yoga trainer.
Shashankasana is also called the rabbit pose. While performing this pose, it will look like you are sitting like a rabbit.3
Shashankasana is one of the asanas that can be done in case of back pain.5
After sitting for lengthy periods or moving between tasks, one may feel exhausted. For this, yoga can be the medicine for better health. Yoga improves the body’s prana, or energy, by regulating the energy flow. Yoga asanas are the one which connects the body’s movement and the changes of the mind to the rhythm of our breath. ”Sthiram sukham asanam,” which means asanas are postures which give steadiness, bliss and happiness. Of all this, vakrasana is one of the sitting postures that relax the back muscles and stretch the stomach. Let us read and find out about vakrasana.
Did you know?
In Vakrasana, ‘vakra’ means ‘twisted’, and asana means ‘pose’. Vakrasana is also called the spinal twist position. It is a yoga pose that causes the spinal muscles to twist, which may help in rejuvenation.2
To my knowledge, Vakrasana might really work wonders for your back muscles. It may help make them more flexible and might provide relief from conditions like lumbago (lower back pain) and muscular spasms. It’s a simple yet effective way to take care of your back and promote its overall well-being.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Vakrasana yoga gives better health benefits if it is done correctly under the guidance of a yoga trainer. So, the process of vakrasana is as follows:
Also Read: Benefits of Padahastasana and How to Do it By Dr. Ankit Sankhe
In my point of view, Vakrasana might also help reduce the chances of developing inflammation and calcium deposits between the neighbouring vertebrae of the spine. This may help maintain a healthier spine and reduces the chances of related issues.
Dr. Rajeev Singh, BAMS
The discovery of yoga is claimed to be thousand years ago. Swami Kuvalayananda was the first one to discuss vakrasana. Of the 12 types of hatha yoga, vakrasana is in the 9th position. As ardha matsyendrasana yoga is hard to practise, the more manageable form vakrasana was developed.
Also Read: Benefits of Parvatasana (Mountain Pose) and How to Do it By Dr. Himani Bisht
Based on what I’ve seen so far, Vakrasana might offer benefits beyond the back and spine. It may provide a gentle massage to the abdominal organs, promoting improved digestion and might alleviate digestive ailments. Additionally, this pose might also be advantageous for the kidneys and may regulate the secretions of the adrenal gland and liver.
Dr. Smita Barode, B.A.M.S, M.S.
The benefits of vakrasana yoga pose for various diseases are as follows:
A study by Gowri in 2022 showed a significant decrease in fasting blood glucose levels among those with type-2 diabetes who practised yoga regularly. In addition, vakrasana might stimulate the pancreas to increase insulin secretion and improve insulin sensitivity. This might help lower blood glucose levels to manage diabetes.3 However, vakrasana alone won’t be helpful for diabetes; please consult a doctor for proper treatment.
I would like to offer a gentle precaution regarding Vakrasana. If you happen to have a peptic ulcer, hernia, or hyperthyroidism, it’s advisable to refrain from practising this particular pose. Prioritising your health is crucial, so it’s always wise to consult with a doctor before attempting any new yoga poses.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Vakrasana may help reduce excess fat around the abdomen, hips, and waist. Thus, it might be beneficial for reshaping the body’s structure. As a result, it may be helpful for people with obesity.3 However, please consult your physician for weight management to avoid further issues.
Kumar and others carried out research on yoga therapy in depressive disorders. The results improved anxiety in short-term sessions, while long-term sessions improved depression. Practising vakrasana and other sitting postures and breathing exercises may lower depression levels more effectively by regulating mood. It might also help lower anxiety levels. It might help improve the symptoms of stress like headaches, fatigue and weakness. Even so, more research is needed to determine the effects of vakrasana on depression.4 Please consult the doctor for proper diagnosis and treatment.
The twist in vakrasana may activate the spinal nerves. It might also help enhance the spinal column’s flexibility. This in turn may improve blood circulation in the spine. It might stretch the abdominal muscles along with the spinal muscles.5 Please get medical advice and perform this asana with a trainer’s supervision.
Patients having HIV (human immunodeficiency virus) may experience loneliness, fear, anger, extreme feelings of despair and depression. Research studies have shown that yoga, such as vakrasana, may be a safe, efficient, and cost-effective technique that may help “detoxify” the body. In addition, it might reduce fatigue, increase stamina, and improve organ and immunological functions. Furthermore, it might improve nutritional status and relieve symptoms and drug side effects. In addition, it might help improve the quality of life and increase the patient’s life span. Regular yoga practice may boost health, establish good attitudes and health habits, and improve self-confidence in children who are living with HIV/AIDS. As a result, it might reduce the transfer of HIV to others in future.5 For best results, please get medical advice before performing vakrasana, and take your prescribed medications as instructed.
Ranjita et al., 2015, studied the effectiveness of the Integrated Approach to Yoga Therapy (IAYT) in controlling dyspnoea and fatigue in coal miners with COPD. COPD is an irreversible disease that is a type of progressive lung disease characterized by long-term respiratory symptoms and airflow blockage. The results of the study were encouraging. In COPD patients, it may improve dyspnoea and fatigue while increasing physical exercise performance. However, you must consult a doctor because vakrasana alone may not be effective for COPD.6
Krishna et al., 2014, examined the effects of 12-week yoga therapy on blood pressure, heart rate and other heart-related measures. Yoga therapy helped lower blood pressure with standard medical treatment. As a result, it may reduce the stress on the heart, lowering the chances of heart failure. However, please see your doctor for better health outcomes, as it could create adverse effects.7
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Also Read: Benefits of Mandukasana (Frog Pose) and How to Do it By Dr. Himani Bisht
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice vakrasana with precautions.
Also Read: Benefits of Naukasana (Boat Pose Yoga) and How to Do it By Dr. Ankit Sankhe
Vakrasana, or the spinal twist pose, is a yoga pose with several benefits, such as stretching the stomach, treating diabetes and many more. You can do the pose correctly and with normal breathing for more satisfactory results. It may be the best sitting position in which your spine may get stretched. However, if you feel pain while performing the vakrasana, then kindly consult the doctor.
No, vakrasana does not show any effect on skin. However, more research is required to prove the effects of vakrasana on skin.
Vakrasana may help regulate the mood. Also, it might help combat the symptoms of stress like headaches, fatigue and weakness. This help to lower the symptoms of depression or anxiety. Kindly consult the doctor for proper diagnosis and treatment.4
Vakrasana and other yoga poses may effectively lower cholesterol levels in the blood. However, research is needed to prove the effects of vakrasana on cholesterol.3 Kindly consult a doctor before practising vakrasana.
R. Sobana and others studied the eight weeks of yoga treatment in men with insomnia. It concludes that yoga might be an effective treatment option in patients with insomnia which is the difficulty maintaining or initiating sleep. Please visit a doctor for good health results.8
No. However, more research is undergoing on the effects of vakrasana on cancer.
In this modern sedentary lifestyle, our health has been at the receiving end of our hectic schedules! As a result, we always find ourselves experiencing physical and mental pressure. Unfortunately, this has also affected our personal habits leading to various diseases.
Fortunately, Patanjali, the ‘father of yoga,’ left us his classic work including yoga to combat all kinds of lifestyle stress. His work teaches us discipline to live a healthy life. Yoga brings a sense of freedom to life. With different types of Yogasanas; each gives you indispensable health benefits. One such Asana is Halasana! If you are living a ‘9 to 5’ office life and are looking for something to undo all the damage done with your demanding daily hustle, then you have come to the right place.
Keep reading to know everything you might need to start practising Halasana.
Halasana or Plough pose is a kind of Yogasana.1
Halasana is the Sanskrit name in which Hala means plough, whereas Asana means pose or posture. Thus, it is referred to as the Plough Pose because the final position of the body appears in the shape of an Indian Plough (farming tool) while performing this Asana. Halasana may help to keep up your spine healthy and youthful.1,2
The plough tool helps to loosen soil and resurface fresh nutrients for sowing. In the same way, performing Halasana stretches the back of the body and aids in loosening the tight hamstrings, helping strengthen and re-energise the entire spine. It is said that people who perform Halasana regularly are highly active, quick, light-footed and full of spiritual energy.2
Halasana has two variations:
Also Read: Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht
Based on my experience, I’ve observed that practising Halasana (Plough Pose) might help reduce constipation by increasing the movement of the intestines. The compression created during this pose stimulates the muscles and promotes better bowel motility, which can alleviate constipation and ensure a smooth digestion.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
There are two versions to do this Asana. One is Halasana, the full plough posture, and the second is Ardhahalasana, the half-plough pose.1 The following steps will guide you to do both full and half plough pose:
I have observed that practising the Plough Pose (Halasana) can provide a complete stretch to the spine and increase compression in the front of the neck and abdomen. This stretching and compression help improve the flexibility and strength of the spine, while also stimulating the abdominal organs and promoting better digestion.
Dr. Rajeev Singh, BAMS
Here is an interesting fact about the Halasana pose that might amuse you:
Also Read: Benefits of Dhanurasana (Bow Pose) and How to Do it By Dr. Ankit Sankhe
The maximum benefits of Halasana may be achieved when you practise Bhujangasana immediately after Halasana. In Bhujangasana, you lie on your stomach and your upper body is raised upwards. The body posture looks like a snakehood.2,3
Some of the potential benefits of Halasana are:
If you are experiencing tightness in your hamstring muscles and experiencing lower back pain, then you must try the Halasana pose. The regular practising of Halasana steps allows stretching of the entire back, including the spine and hamstring. A stretching exercise like the plough pose might help loosen your tight hamstrings, providing flexibility and mobility. It also relaxes the ligaments and muscles in the calves and thighs region.2,5
Halasana may enhance spine flexibility. By practising Halasana, your back gets completely stretched, which energises,strengthen, and tone your spinal cord when the back is folded. It may ease up the muscle tension and keep your spine young and healthy. It might also enhance the spinal nerve functions by creating pressure on the nerve and neck region, boosting nervous system operations.2,5
The benefits of Halasana may be associated with helping in better digestive system functioning. It may relieve problems like bloating and dyspepsia, an upper abdominal discomfort caused due to stomach ulcers or acid reflux (backward flow of stomach acid into the food pipe). It may help to reduce the burning sensation, heartburn, bitter taste, etc. It may solve the problems of constipation and digestion.1,5
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicines. Therefore, you must not rely on yoga alone to treat any condition. Instead, consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Furthermore, it is necessary to practice and learn yoga under the supervision of a trained professional to avoid injuries.
Also Read: Benefits of Sarvangasana (Shoulder Stand) and How to Do it By Dr. Himani Bisht
Some contraindications and precautions related to Halasana are as follows:
With the guidance of a trained yoga expert, we can assess and analyse the risk factors and continue to practice exercise with precautions.
Also Read: Yoga Asanas for Hair Growth: A Comprehensive Research-Based Guide
Halasana or plough pose is a complete Yogasana that helps one to attain spine flexibility and keep the spine youthful. Performing Halasana/Ardhahalasana might have several health benefits for the spine, hamstrings and muscle tension. It may also help with constipation, hypertension, diabetes, etc. One must practice plough pose regularly with appropriate precautions and under a trained Yoga master to avoid any physical injuries.
Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe
Halasana is a Sanskrit term where ‘Hala’ means plough and ‘Asana’ mean pose/posture; hence, referred to as Halasana. While performing Halasana yoga pose, our body resembles a plough shape in the final position.1,2
Ardhahalasana is a simpler version of Halasana. It is also called the half-plough pose. While performing Halasana, if you hold your legs at a 90° angle, that position is called the Ardhahalasana.1
If you have lower back pain (Lumbosacral condition), it is advised to practice Halasana with either leg and not with both legs together.3 However, you may consult a professional Yoga trainer if you want to try the Asana.
Halasana is a Yogasana for back strengthening. It completely stretches the back of the body, helping the spine flexibility and rejuvenating spine health. However, performing Halasana while having a back pain problem is not recommended.2
Those with abdominal injuries, cervical spondylitis, hernia, or spine stiffness, hypertension, etc., must avoid this pose.1,3
1. Yoga Postures | International Day of Yoga | MEA [Internet]. Ardh Halasanaa & Halasana. [cited 2022 Aug 21]. Available from: https://mea.gov.in/yoga-postures-16.htm
2. Sivananda Yoga Vedanta Center NYC [Internet]. Plough. [cited 2022 Aug 21]. Available from: https://sivanandanyc.org/plough/
3. Basavaradd I., editor. 21 June INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH). 4 Revised. Ministry of AYUSH | Government of India; 2019. 1–54 p. Available from: http://mea.gov.in/images/attach/Booklet_English_2017.pdf
4. Longest Performance of Halasana Yoga – Golden Book Of World Records [Internet]. [cited 2022 Sep 1]. Available from: https://goldenbookofworldrecords.com/archives/8542
5. Govardhan EcoVillage [Internet]. Halasana – The Plow pose: A Quick Guide. [cited 2022 Sep 1]. Available from: https://ecovillage.org.in/halasana-the-plow-pose-a-quick-guide/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Yoga is a rich treasure with techniques beneficial for physical, mental, and spiritual well-being. In this era of expensive pharmacotherapy with innumerable side effects, it is difficult to manage diseases like hyperthyroidism or hypothyroidism, cardiovascular conditions, obesity, and diabetes.
Therefore, introducing physical exercise like yoga can gradually hasten the recovery processes. Though it evolved and flourished in India, the introduction of yoga in western culture gained much popularity and has become a statement of an optimum lifestyle in upper-middle classes.1
Yoga involves a lifestyle that requires maintaining certain postures (Asanas) along with controlling breathing, thoughts, and enchanting mantras (recital phrases), unlike other exercises that focus on muscle stress, repetitive movements, and heavy breathing. In yoga, body is relaxed and blood requirement is reduced. This is opposite to aerobics, zumba and other exercises that increase the workload on heart to pump more blood. Yoga triggers the neuronal hormones that add significant benefits to mental and spiritual well-being.1
One out of the countless postures in yoga is the ‘Shoulder stand’, also known as Sarvangasana.
Did you know?
Over the years, I have found that practising Sarvangasana (Shoulder Stand Pose) can help counteract the pooling of blood in the legs and abdomen. This pose involves elevating the legs above the heart, which promotes return of the blood from the organs and improves overall circulation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Sarvangasana is a posture where the whole body is balanced on the shoulder and is therefore, also known as a Shoulder stand.
Sarvangasana constitute 3 words “Sarva”, “anga” and “asana”. “Sarva” means “all”, “anga” means body part and “asana” means posture. As the name indicates, Sarvangasana is the posture involving the whole body.
It is referred to as the Queen of asanas because it maintains the physical and mental health of an individual.2
Asanas that involve postural inversion are not part of traditional practice, as the three classic hatha yoga texts do not mention these postures. They have only recently gained more popularity with increased visibility through social networks.3 It is the most effective way to streamline the body and mind. It may help in attaining peace, containment and happiness. 4
Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe
By regularly practising Sarvangasana, you can improve your posture, relieve back discomfort, and enhance overall spinal health. I recommend practising Sarvangasana (Shoulder Stand Pose) to alleviate stiffness in the back muscles caused by poor posture or prolonged standing. This pose involves stretching and lengthening the back muscles, helping to release tension and improve flexibility.
Dr. Rajeev Singh, BAMS
Sarvangasana or shoulder pose is to be practised in the presence of trained yoga professionals. The steps to be followed while performing this asana are:
Do not strain your body by holding the final position for long during the initial practice. Increase the duration gradually from three to five minutes. Perform Sarvangasana only once during the yoga session.2,5
Also Read: Benefits of Dhanurasana (Bow Pose) and How to Do it By Dr. Ankit Sankhe
It is interesting to know that sarvangasana is occasionally referred to as the “Mother of all asanas” along with the “Queen of all asana”. Shoulder stand posture helps in nurturing and protecting the entire body, just like a mother would do for her kid.2
Mammals like bats, hang themselves in the inverted position (sarvangasana) on the tree to hide and maybe feel safe from predators.
The happy hormones like dopamine or serotonin are also secreted while performing sarvanagasana.
Sarvangasana offers several benefits to improve physical and spiritual health. Some of the potential benefits are:
Sarvangasana may improve the blood supply to the brain. There is an increased influx of blood to the brain during the shoulder stand position. This increased influx can also help in nourishing the hair and hydrating the scalp, thus helps in preventing hair loss and improving hair growth.
Increase in blood supply to facial muscles may lead to glowing skin. The greater blood flow may also help in keeping ourselves active and energized.2
Sarvangasana may help in decreasing the production of thyroxin hormone responsible for causing hyperthyroidism. The inverted position during shoulder stand allows the heart to pump the blood to the brain and the thyroid gland and helps in curing the thyroid related disorders. The potential benefit of the blood flow during Sarvangasana is on the respiration, increasing the digestive and excretory processes and strengthening the nervous system, which is controlled by the thyroid and parathyroid glands. When the thyroid gland functions properly, all of the above-mentioned systems of the body work effectively.2
Kumar et al. 2017 mention a study involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving sarvangasana as one of the postures, showed a decrease in glucose levels and changes in insulin levels. The shoulder stand pose improves the functioning of pancreas, responsible for insulin production. The enhanced insulin production may help in decreasing the risk of diabetes. The involvement of asanas or postures in daily life does not have any adverse effects, and can be used as an alternate means to improve health.4,5
The shoulder stand may help in increasing the blood pressure of the patients with low blood pressure. A study conducted by Naidu, S.T. et.al., 2015 on postural inversion in yoga and its effects on cardiovascular parameters, mentions that there was an increase in diastolic and systolic blood pressure during the sarvangasana. The increase in blood pressure depends on various factors especially the population (healthy or on patients with blood pressure fluctuations) performing the sarvangasana.3
Also Read: Benefits of Halasana (Plough Pose) and How to Do it By Dr. Himani Bisht
Some of the contraindications related to Sarvangasana are:
The important point to consider while doing postural inversion is to perform it smoothly and slowly and it should be only practised with a trained yoga teacher.
Tension and stress are part of everyday life, but they should not affect the mind and body. Performing sarvangasana helps de-stress by relieving the pain and increasing the blood supply to all parts of the body. However, it is necessary to follow precautions while performing sarvangasana to avoid the associated physical risks. Given the rising popularity of postural inversions in yoga, through social media, it is important to do additional research on the benefits and risks.
Also Read: Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht
Sarvangasana is also known as “shoulder stand”. It is an inversion posture where the whole body is balanced on the shoulder.2
People suffering from high blood pressure, slipped disc, vertigo, atherosclerosis, cerebral thrombosis migraine, pregnant and lactating women and people with diabetic retinopathy and who have undergone surgery should avoid shoulder stand. Sarvangasana should also be avoided in patients suffering from cold, flu and sinus problems.2
For beginners, the final position of Sarvangasana or shoulder stand should be held for a few seconds. It can be gradually increased with the practice for about three to five minutes.2
The shoulder stand or Sarvangasana may help in improving blood circulation and digestion. It may also help in rejuvenating the body and maintaining balance and posture of the body. Sarvangasana may increase blood pressure, which can be used as a potential benefit for patients with low blood pressure.4,5
This asana should only be performed once at the end of completion of other asanas during the yoga session. An easy relaxing posture after performing sarvangasana or shoulder stand is Shavasana (corpse pose).2
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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Throughout the world, yoga has become one of the most versatile forms of exercise. It improves your strength, flexibility, and mental health, to name a few of its benefits.1 Yoga has been the perfect way for individuals who are newly detected with diabetes as well as those living with it for a long time to help take control of their health. With a range of exercises that incorporate fresh beginners and scale up to the most seasoned practitioner, yoga is for everyone!
As an exercise, it can help control blood sugar and increase insulin sensitivity in the cells. Additionally, yoga also promotes better blood circulation and relieves stress, which is a crucial contributing factor to the symptoms of diabetes. It is also easy to start since there are plenty of online courses and guides on yoga asanas for diabetes.
How many yoga asanas are there to help manage diabetes? There are 84 recorded asanas and all of them play some part in improving your overall well-being and managing diabetes, such as:
1) Surya Namaskar
Also known as the sun salutation, Surya Namaskar is one of the most comprehensive movement exercises in the world. Doing this asana for 20 minutes elevates your heart rate and helps with weight loss, leading to lowered blood sugar and improved insulin sensitivity.2 It is one of the top 10 yoga poses for defeating diabetes because it improves the entire body in terms of strength and flexibility while improving blood circulation.
2) Viparita Karani
This is also called the legs-up-the-wall pose and is one of the most popular yoga asanas recommended for diabetes control. The reason is that it is simple, and doesn’t require anything but a wall. Viparita Karani asana improves your energy levels, relaxes the mind, aids digestion and improves blood circulation.
Like Surya Namaskar for diabetes, this asana improves a person’s overall health and holistically controls the symptoms of diabetes by making it easier for a person to manage their blood sugar.
3) Halasana
Halasana or the plough pose works multiple muscle groups in the body. The exercise strengthens your shoulders, hamstrings and spine.
If you can not do this asana right away, start with the supported shoulder stand, also known as Salamba Sarvangasana. Once you can maintain balance with the shoulder stand, you can gradually work on doing the full Halasana.
4) Ardha Matsyendrasana
This sitting posture is also called the sitting half spinal twist or the lord of the half-fish pose. It is a fairly simple asana but requires you to push yourself just a little bit. This asana works your spine, chest and hip, improving the strength and flexibility of these muscles. It can stimulate the organs in the abdomen and facilitate lowered blood sugar. An added benefit of this pose is that it can also improve your digestion.
5) Shavasana or Savasana
This asana is also called the corpse pose and is a practice of resting within your yoga practice. The asana emphasises rest and releases your body from the effects of stress, making it one of the top 10 yoga poses for defeating diabetes.3 The practice of stillness from the savasana pose helps reduce the tension and stress that normally builds up during a workout.
It is important to perform yoga in the correct way and the asanas that suit your individual health needs. Whether it is morning, evening or late at night, it is essential to practice consistently. Plan sessions to cover multiple asanas throughout the week and give yourself enough rest between sessions. You should always consult a yoga expert for better understanding and practice.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Ref
1 https://pubmed.ncbi.nlm.nih.gov/16519085/
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/
3https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4437062/
The word ‘Yoga’ is derived from a Sanskrit word called ”Yuji”, which means union. Yoga is a mind-body exercise that syndicates physical movement, meticulous breathing, and mental peace.
The best part is anybody can do yoga, irrespective of age, gender or lifestyle.
It is so rightly said that treating your body as a temple makes you the god or goddess of that temple. So, it is important to preserve it clean from the inside out. And what better way than practising yoga in the morning as one of the most advantageous routines to your day.
Yoga offers a lot of benefits in curing and preventing health problems. One of the main health concerns we all are facing today is ”stress”. Research studies in the past have shown that yoga in the morning can help minimize your stress hormones and improves your productivity.
Did you know?
Let’s understand in detail about the benefits of doing yoga especially in the morning:
Conducting yoga asanas or stretching exercises can help muscles and joints loosen up, remove the stiffness and thus allow the proper flow of the blood. Usually, when we sleep, our muscles rest, and layers of connective tissue and bodily fluids can build up. These tissues can cause stiffness and need to be released after waking up. If we avoid stretching or any exercises in the morning, these fluids build up, become thicker causing more stiffness which can lead to tight muscles or pains in the joints.
Gifting yourself every day an hour or half an hour in the mornings to get going and doing yoga will allow your entire body’s cycle including a nervous system to get back on track. This will also help you to start your day in a relaxed state and let go of the stress of your previous day. Relaxing the stress hormones in the morning can help us improve the health of the body and mind immeasurably. Not only that, it strengthens the immune system as well.
”Pranayam” or ”Breathing Exercise” is a practice to allow you to control your breathing. ”Pranayam” has been extensively studied to improve lung capacity which is the maximum amount of air that can be expelled from your lungs. This can be beneficial for the functioning of all your organs.
Have you ever felt happy and sad immediately after a few minutes? Well, those are your tiny hormones playing inside you. Hormones play a very important role in our bodily process, mainly help to regulate our moods and some of these hormones like dopamine and endorphin are known to promote positive feelings and happiness. Studies have shown that meditation in the morning can help dopamine and endorphin production and thus leads to a happy and productive day.
It is essential to have at least 10 minutes of ”me-time.” Because studies have shown it helps improve productivity and also provides much needed mental peace to kick-start your morning chores. Doing yoga asanas in the morning alone can help you gain inner peace and energy to face the world every day. It is a way to tell how much you care for yourself – whether it is for 10 minutes or 1 hour.
In my opinion, practising morning yoga has multiple health benefits. Morning yoga might help in reducing stress, strengthen respiratory health, and improve overall health. As all these factors contribute to strengthening the immune system, practising morning yoga might help in boosting immunity.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Studies have proved many times that your gut and your brain are interconnected. If your body cannot absorb and digest the food eaten properly the next morning, then that can create other health issues and may even affect your intake the same day. By doing yoga in the morning, the body’s metabolism is boosted and the digestive system releases waste products and digests the required nutrients very much efficiently. Your peace of mind begins from the belly!
After waking up in the morning, your mind and body may not be in sync and that’s where we crave for our morning coffees. But, yet as discussed above, your body might feel tight and stiff. Suryanamaskar is also known as Sun salutations is a sequence of 12 powerful yoga asanas. It not only heals your mind and body but provides you instant energy, positivity and can also help boost your work right from the day you start doing the asana. Thus, you can easily say good-bye to your Ek cup of chai/coffee.
I would highly recommend clubbing meditation with your morning yoga routine. After a fresh morning walk and doing your routine morning yoga asanas, meditation might help your body to relax, and your mind to soothe and achieve inner peace along with mindfulness.
Dr. Rajeev Singh, BAMS
Morning yoga practice can calm you down. It helps improve mental focus and concentration. When you control your breathing, your brain gets loads of fresh oxygen. This will increase your mental clarity and ensure that you are prepared for work and can give your full attention and work with maximum efficiency.
Above all, dedicatedly following yoga practices in the mornings can allow you to become a morning person and let your day not go to waste.
Challenge yourself to get a perfect body, a happy mind, and a calm soul by combining yoga asanas, meditation, pranayama, and a healthy diet.
Read more about: Can You Turn to Yoga for Stress Relief?
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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