In recent years, life has been moving at an increasingly quick speed and we can see the changes in the world around us when we pay close attention. A more attractive environment created illness, which created increased environmental pollutants, psychosocial disorders, altered food patterns, and a poor diet. Our health is being negatively impacted by the culture that we are following and the high levels of stress. Yoga is now being embraced by many individuals as a remedy to these changes1. Yoga has been practised for ages and represents the idea of a healthy way of life. It has recently grown in popularity throughout the world and is now recognized as an alternative medicine approach. Yuj, which indicates union in Sanskrit, is where the word “yoga” comes from. It represents the fusion of personal consciousness (jee-vatma) with cosmic knowledge (Paramatma). It might ultimately lead to a state of bodily and mental health1,2.
Sudarshan Kriya has its roots set in traditional yoga and is a specific form of a yogic practice called pranayama. Pranayama is a unique part of yoga which focuses on breathing. It is mainly based on balancing the nervous system and may help with the psychological stress-related disorders, which have risen in recent times1. Sudarshan kriya is a type of cyclic controlled breathing. It has distinct components in it which are as follows:
Did You Know?
To practice Sudarshan kriya, you must follow the given steps:
In my experience, Sudarshan Kriya might offer several benefits for cardiovascular health. It may help to lower heart rate and blood pressure, promoting a healthier cardiovascular system. Additionally, practising Sudarshan Kriya has been shown to potentially improve cholesterol and triglyceride profiles, which are important markers of lipid health5.
Dr. Rajeev Singh, BAMS
Sudarshan kriya may be beneficial to both mind and body in which Sudarshan kriya may reduce stress and depression. Some of the potential uses of Sudarshan kriya are:
Sudarshan kriya might help in reducing the anxiety levels in humans and may help in the stabilisation of mental activity, brain function and relief from stress. This might help relieve the common symptoms of stress such as insomnia (inability to fall asleep). It was found in studies1 that the Sudarshan kriya yoga (SKY) practice might help in attaining an improved sleep quality by reducing stress and anxiety. Furthermore, a comparison study done on various yoga practices on post-traumatic stress disorder (PTSD) showed that the practising Sudarshan kriya has better outcomes. Sudarshan kriya yoga might provide a “corrective emotional experience” for healing deep emotional wounds and might also heal cognitive distortion (negative ways of thinking), which is usually caused due to traumatic experiences1.
A group of researchers1 led by Janakiramaiah have found that Sudarshan kriya might be helpful for people with mild and melancholic depression. Noticeable differences in the reduction of depression might be observed in the people who practised Sudarshan kriya. However, more research is required to prove these claims.
A study3 conducted on cancer patients with a habit of tobacco noticed that cancer patients who completed their standard therapy may control their tobacco habit with the help of Sudarshan kriya practices. However, more research is required regarding these effects1.
According to the literature I have come across, Sudarshan Kriya might enhance your immune function. It may increase immune cell counts in both healthy and health-compromised individuals, improving your body’s defence against infections and diseases5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Research4 has noted that psychosocial stress (stress caused due to psychological and social situations) might also lead to an increase in oxidative stress in the body. Few studies have shown that practising Sudarshan kriya yoga might lead to a decrease in oxidative stress. In a study conducted by Sharma et al., it was seen that blood lactate (indicator of oxidative stress) levels were lowered in people practising the SKY technique. It was further noted that the levels of superoxide dismutase, catalase, and glutathione were increased. This indicates a boost in the antioxidant activity, which also contributes to the lowering of oxidative stress. Therefore, Sudarshan kriya might help in reducing oxidative stress in the body. However, more research is necessary for claims1.
Gebrag and Brown found in their study that Sudarshan kriya might be helpful in certain medical conditions:
However, more research is required to prove these claims.
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.
I would suggest practising Sudarshan Kriya for your overall respiratory health. It has been found to have a possible positive impact on respiratory function. Thus by incorporating deep, rhythmic breathing patterns, Sudarshan Kriya enhances your respiratory well-being5.
Dr. Smita Barode, B.A.M.S, M.S.
There is a requirement for more research and exploration to state the effects of the Sudarshan kriya on the body, including the risks that it might have.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Linga Mudra and How to Do it By Dr. Ankit Sankhe
Sudarshan kriya is a specific form of pranayama in which cyclic breathing is performed. It might help in calming the body and mind. It mainly includes four distinct stages in the practice: Ujjayi (victorious breath), Bhastrika (Ballow Breaths), chanting of Om and Sudarshan kriya. It might be beneficial for reducing stress, anxiety, depression, and post-traumatic stress disorder (PTSD). However, it might have risks too, which need to be explored by further researchers. Kindly ensure to seek guidance from a qualified and experienced yoga expert before practising it.
Also Read: Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht
Yes, Sudarshan kriya might help in reducing the symptoms of depression when practised regularly1. If you have depression problems, consult your doctor and do not self-medicate.
Yes, Sudarshan kriya might be beneficial for insomnia, which is one of the common symptoms of stress. It has been seen in studies that it might help in the attainment of improved sleeping patterns1.
There are no reports that claim the beneficial effects of Sudarshan kriya for cancer. There is a need for more research on this subject.
Sudarshan kriya is a cyclic, rhythmic, breathing yogic practice. It consists of four distinct steps such as Ujjayi, bhastrika, chanting of om and Sudarshan kriya. It is relatively easy and can be performed under proper guidance1.
Sudarshan kriya might be beneficial for people with anxiety, stress, depression, tobacco addiction, pain, and stress-related medical conditions. However, more research is required to prove the effectiveness of these exercises in detail. Kindly ensure to practice this exercise only under the expert supervision of a yoga teacher1.
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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6The desire to live a healthy life may sound simple, but achieving it isn’t always easy. True health is not just about being free from illness but about having the strength and balance to cope with life’s challenges.
To make this concept come to life, yoga is being adopted by many to manage our physical and mental health. It is an all-natural, drugless concept of wellness.1
Various seals and fossil remnants of the Indus Valley Civilisation indicate that yoga was prevalent in ancient India, around 2700 BC. The yogic lore considers Shiva to be the founder of yoga. It contains various asanas and practices. It includes various practices such as yama and niyama (principles for conduct in personal and social life), asana (various sitting, standing, and lying postures), pranayama (breathing techniques), pratyahara (withdrawal of senses from sense organs to control mind), bandha and mudra (manipulation of semi-voluntary and involuntary muscles), shatkarma kriya (cleansing process) and dhyana (meditation).1
Sukhasana is one of the easiest asanas among all the postures. Continue reading to discover how to incorporate it into your daily routine!
Sukhasana is also known as the easy sitting pose. It can be performed by people of all age groups. The name sukhasana is derived from the word “sukham” which means easy, comfortable, joyful or pleasure, etc.2 This is a simple pose and can be performed by beginners with ease. It is a beginner level asana. Sukhasana is the usual sitting posture in the Eastern culture. You need not necessarily be empty stomach to perform it. Even so, it might be better if you practice it in the morning as it is a meditative pose.3
There are two types of sukhasana poses:
In this posture, one has to be seated on the floor. For people having back issues, sitting with the back leaning against the wall may be more comfortable. The legs must be crossed at the mid-portion of the shins (the lower half of the legs). For additional support, blankets can be kept under the hips, and blocks can be kept under the knees.4
Similar to the previous pose, one has to be seated cross-legged on the floor. The upper part of the body (thoracic and cervical spine) has to be rotated to the right and left alternatively. You can put one hand on the knee and other hand on the floor for support and rotation.4
Let me tell you about the magic of Sukhasana. Sukhasana is derived from Sanskrit, meaning “refreshing exercise.” It is an excellent sitting position that symbolises inner fulfilment and leisure. While admiring the beauty of Sukhasana, I read in an article that with regular practice of Sukhasana, the spine may also lengthen, and the body may experience incredible stability.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Gomukhasana (Cow Face Pose) and How to Do it By Dr. Himani Bisht
Sukhasana is a sitting pose asana which can be easily performed by anybody. The steps to be followed are:
This asana is good for meditating, and other yoga practices like breath work (pranayama) can also be performed.3,6
In this 5G era, we constantly need gadgets like mobile phones and laptops to walk parallel to the fast-growing world. But with this, eye fatigue has become a common complaint. From my experience, when Sukhasana collaborates with other yoga asanas, it may do wonders for our eyes! I recently read an article8 which suggests sitting in the Sukhasana and doing eye exercises such as eye rotations and marching as per Trataka Karma may aid in Computer Vision Syndrome such as eye fatigue and eye muscle weakness.
Dr. Rajeev Singh, BAMS
Sukhasana is a simple asana that is popular among one and all. You may have seen pictures of your favourite celebrities practising the sukhasana as well.
Practising Sukhasana while doing your routine work may benefit your lungs! Yes, you read it right! I recently read an article9 that suggests that people who regularly practise Sukhasana may have higher lung function than others.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe
In our Indian culture, sitting cross-legged is quite common. It has been a part of our culture for a long time. Many of us are habituated to sitting cross-legged on the floor while studying, praying, eating and meditating. Sitting cross-legged is basically performing the sukhasana, the advantages of which have been highlighted by yoga. The possible advantages of sukhasana are improving body stability to self-realisation. Some of the benefits of sukhasana are given below.7
Sitting in Sukhasana might help reduce chronic lower back pain. It has been seen that chronic back pain can cause depression, again leading to an increase in back pain, thus forming a vicious cycle. The authors of a study published in the American Journal of Lifestyle and Medicine think that sukhasana might help break the cycle of chronic lower back pain and depression. This might be because sitting cross-legged reduces functional disability and improves stress, depression and pain responses in patients 7
Some researchers claim that sitting in the cross-legged position, i.e. in sukhasana, may reduce functional disability and stress. It was further stated that it might also help against depression and pain response in patients. Through this research, we get a sneak peek into the extent of yoga’s potential, which extends beyond the physical realm 7
According to studies, sukhasana may have the potential to help improve cardio-metabolic (metabolic and heart diseases). It was seen that sitting in the cross-legged meditative pose may help improve the heart rate and might help against lifestyle-related heart diseases (cardiovascular diseases).7
A study was done on people with high blood pressure, where the effects of performing sukhasana and simple breathing exercises regularly were seen. From this study, it may be said that sukhasana combined with a few simple breathing exercises may help lower blood pressure.6
One study in the Orthopaedic Journal of Sciences stated that practising the sukhasana regularly might help improve the lipid profile. It claims to potentially improve the LDL and HDL (low-density lipoproteins and high-density lipoproteins) cholesterol levels. Another study potentially believed to lower the triglyceride level as well.7
Sukhasana might be beneficial in weight management as it might help improve the body mass index (ratio of body fat according to height and weight). A study published in the International Journal of Cardiology showed that sitting cross-legged might also help improve waist circumference.7
Sukhasana is a simple pose that can be performed by pregnant women. It might help calm the mind, broaden the shoulders, improve digestion, straighten the spine, improve breathing, reduce fatigue, and may uplift mood. It might have positive effects like making one feel more confident, and energised and rekindle the will to be more productive.3
Several studies claim that sukhasana helps strengthen the pelvic and core muscles. The possible benefits might extend further into helping with proper breathing, oxygenation, and blood circulation (both central and peripheral). This shows how the effects of sukhasana might be interlinked.7
Studies conducted in recent times show that sukhasana might be beneficial for the overall body, including the mind. It was seen that sitting cross-legged might improve mental integration. Getting up from the cross-legged position may also prove to improve the balance and sense of touch, which might be beneficial for our health in the long run.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 Bhastrika Pranayama and How to Do it By Dr. Ankit Sankhe
Sukhasana should be avoided with the following conditions:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyze the risk factors and continue to practice exercise with precautions.
Sukhasana is a simple asana that can be easily performed by people of all ages. It is as simple as sitting down on a flat surface. It is simply sitting cross-legged with a straight back and neck. This is the normal way of sitting in most Eastern cultures. This pose is believed to be beneficial for tasks requiring a lot of concentration, like studying, meditation, self-realization, etc. This deceptively simple asana might have a lot of benefits to offer. It might be helpful with chronic lower back pain, stress, heart disease, cholesterol, etc. However, if you are starting yoga asanas, you should consult a qualified doctor to begin your yoga journey with this simple pose.
Also Read: Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe
Sukhasana is a simple pose, which is also called the cross-legged easy pose. This is a meditative pose; all you have to do is sit in a cross-legged position on the floor with the back and neck straight.6
Sukhasana might be helpful for heart diseases, lower back pain, cholesterol, weight management, de-stressing, pregnancy, blood pressure, etc. This simple pose might have various benefits.3,6,7
Yes, Sukhasana can be performed by those with back pain. It may be helpful for back pain, as seen in a few studies. However, people with hip, spine and knee injuries should avoid it. Kindly consult a yoga instructor for better guidance.5,7
No. There is no compulsion to be empty stomach to perform this pose. It may be practised with proper consultation with a yoga expert. However, it might be better to perform this asana in the morning as it is a meditative pose.3
Yes, you can meditate while sitting in Sukhasana. It is believed that sukhasana can be good for tasks that require a lot of concentration and last over a long duration, for example; studying, meditation, self-realisations.7
1. National Council of Educational Research and Training. Yoga, A Healthy Way of Living, Upper Primary Stage [Internet]. Uppal S, Bijnan S, editors. Vol. 15. New Delhi: National Council of Educational Research and Training; 2016. 1–23 p. Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf
2. Littman M. Class notes [Internet]. Vol. 94, ABA Journal. 2008. Available from: https://opjsrgh.in/Content/Worksheet/PRACTICE-WS/day160/11-PE.pdf
3. Singh C, Reddy OT, Singh V. Benefit of Yoga Poses for Women during Pregnancy. 2013;(April):18–22. Available from: https://www.researchgate.net/profile/Dr-T-Reddy/publication/340731445_Benefit_of_Yoga_Poses_for_Women_during_Pregnancy/links/5e9ad32592851c2f52aa9bcb/Benefit-of-Yoga-Poses-for-Women-during-Pregnancy.pdf
4. Greendale GA, Kazadi L, Mazdyasni S, Ramirez E, Wang MY, Yu SSY, et al. Yoga Empowers Seniors Study (YESS): Design and Asana Series. J Yoga Phys Ther [Internet]. 2012 Feb 27;2(1):1–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639444/table/T2/
5. Matsyendrasana A, Muktasana P, Matsyendrasana A, Muktasana P, Chakraasana A, Matsyendrasana A. Assignment / Self-Study Notes-4: Yoga and Lifestyle [Internet]. Vol. 3. Available from: https://www.ggpsbokaro.org/images/download1/7156.pdf
6. Lindasari N, Suhariyanti E, Margowati S. Yoga Pranayama Dhiirga Swasam with Sukhasana Position on Reducing Blood Pressure in the Elderly. In: Proceedings of the 1st Borobudur International Symposium on Humanities, Economics and Social Sciences (BIS-HESS 2019) [Internet]. Paris, France: Atlantis Press; 2020. p. 333–8. Available from: https://www.atlantis-press.com/article/125939425
7. Kohli DP, Patel DP, Waybase DH, Gore DS, Nadkarni DS. The value of cross legged sitting: Virtue or vice for health.A review from sports medicine, physiology and yoga.Implications in joint arthroplasty. Int J Orthop Sci [Internet]. 2019 Jul 1;5(3):607–10. Available from: http://www.orthopaper.com/archives/?year=2019&vol=5&issue=3&ArticleId=1596
8. Trataka Karma: A Holistic Approach For Computer Vision Syndrome. Available from: https://www.ayurpub.com/wp-content/uploads/2022/04/2034-2039.pdf
9. Pulmonary Function Analysis of a Simple Crossed Legs Sitting Posture. Available from: https://link.springer.com/chapter/10.1007/978-981-15-9054-2_119
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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3In ancient literature, Yoga is defined as Chitta Vritti Nirodhah, which means calming the mind through the yoga techniques of Sage Patañjali. This concept is elaborated in the Yoga Sutras, which focus on refining mental acuity and improving concentration.
Yoga Sutras consist of eight practices: Ashtanga Yoga (Yoga of the limbs), niyamas (observances), yamas (abstentions), pratyahāra (withdrawal of senses), dharāna (concentration), asanas (posture), samādhi (oneness) and praṇ̄ayāma (control of breath).
The five elements, also known as pancha bhutas- prithvi (earth), jal (water), agni (fire), vayu (air) and akasha (space) are the building blocks of the universe and body too. Various yoga techniques can harmonize and balance these elements in our body for our overall well-being.
Praṇ̄ayāma are breathing techniques comprising two Sanskrit words, prana (vital energy) and ayama (control). Bhastrika refers to bellow, an instrument used by the blacksmiths1. Bhastrika praṇ̄ayāma is a type of praṇ̄ayāma, where inhalation and exhalation are equal; therefore, there are equal lung movements2.
Let us have an overview of Bhastrika praṇ̄ayāma and its benefits.
Praṇ̄ayāma has eight primary forms. Bhastrika praṇ̄ayāma is one of those eight forms. Hathapradipika and Gheranda Samhita are classical texts that mention Bhastrika. According to Swami Sivananda, Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound3.
Regular practice of Praṇ̄ayāma may influence the cardiorespiratory functions in several ways. Slow breathing may decrease the heart rate and blood pressure. On the other hand, fast-paced breathing may lead to a less strong but harmonious heartbeat1.
Did you know?
Bhastrika praṇ̄ayāma involves the practice of three bandhas– mula, jalandhara, and uddiyana. Bandhas are described as ‘body locks’. They lock the vital energy in the body. Jalandhara bandha is the throat lock, mula bandha is the root lock and uddiyana bandha is the abdominal lock. The practice of Bhastrika praṇ̄ayāma, is described by Swami Kuvalayananda, who is a yoga guru. He has researched the technique of praṇ̄ayāma.
The above Bhastrika praṇ̄ayāma steps are of one cycle1.
Did you know Bhastrika Pranayama may reduce stress which in turn may help improve sleep? Studies say, Bhramari pranayama, for instance, have demonstrated to decrease breathing rate and pulse rate when practised for five minutes. Your body may become more relaxed as a result, helping you to fall asleep. In my opinion, pranayama may help those who suffer from obstructive sleep apnea sleep better. Additionally, pranayama exercise is believed to decrease snoring and daytime tiredness, suggesting benefits in the form of better sleep9.
Dr. Rajeev Singh, BAMS
The benefits of Bhastrika praṇ̄ayāma are given below:
A study1 revealed that anxiety levels were significantly reduced after practicing Bhastrika pranayama regularly. However, you must consult a therapist or psychiatrist if you experience severe anxiety.
Studies2 show that Bhastrika pranayama may help in decreasing high blood pressure by dilation of blood vessels. It is essential to check blood pressure regularly and take proper medication in case of high blood pressure.
Bhastrika pranayama, if practiced regularly, may increase the heart rate. It may activate the autonomic nervous system, which regulates involuntary activities like the heart rate. Any abnormalities related to heart function are serious; therefore, you must immediately consult your doctor if you experience any symptoms of heart disease2.
Bhastrika pranayama may help reduce blood sugar levels. Practising Bhastrika praṇ̄ayāma may increase the metabolism and uptake of sugar in the peripheral tissues. Hence, it may be suitable for diabetic individuals. However, you must get your sugar levels checked regularly and consult your doctor in case of abnormal blood sugar level2.
Studies4 have shown that practicing this asana may reduce body weight, body mass index, and waist and hip circumference. Further research is required to confirm this finding. However, if you are overweight, you must consult a dietician to give you a plan to get to a healthy weight.
Regular practice of Bhastrika praṇ̄ayāma may help to boost lung function, especially in older individuals. A study5 was conducted on 60-70 years old 40 male volunteers. Results suggested significant improvement in respiratory muscle strength, therefore improving lung function. It may also lower the risk of lung infections. However, if you suspect any abnormalities with the lung function, you must immediately consult a doctor.
In asthma, resistance is created in the airway, which hampers the smooth flow of air in and out. Bhastrika praṇ̄ayāma may improve lung capacity by opening the small lung airways. Another cause of asthma may be stress. Therefore, practicing Bhastrika praṇ̄ayāma may calm the mind and help relieve stress. However, if you experience severe asthma symptoms, you must consult your doctor to get proper treatment6.
Bhastrika praṇ̄ayāma may help to enhance the static balance. Studies have shown that regular practice may synchronize metabolic and nervous function, mental concentration, and cardiovascular rhythms and reinforce mind stability, therefore achieving overall static stability of the body when there is no activity3.
This practice may help in case of allergic rhinitis. It may purify the breathing path from the nostrils to the throat. Additionally, it may keep the nostrils clean from congestion and mucous formation. Studies suggest that this practice may increase respiratory stamina, expand the lungs and relax the chest muscles. However, you must consult your doctor if you have recurrent allergic rhinitis7.
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 injuries7.
Let me tell you a secret! Bhastrika Pranayama is believed to stimulate hunger, enhance metabolism, strengthen the neurological system, and improve digestion. I highly recommend the regular practice of Bhastrika Pranayama as it is absolutely beneficial for your overall health8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some risks associated with Bhastrika praṇ̄ayāma are:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyze the risk factors and continue to practice exercise with precautions.
Also Read: 8 Powerful Ayurvedic Herbs With Their Great Benefits
Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound. It may enhance cardio-respiratory functions. Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may influence lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance. One must practice praṇ̄ayāma regularly with appropriate precautions, and possibly under a trained Yoga professional.
Also Read: 5 Exercises To Consider If You Suffer From Fissure
First, sit on flat ground or a chair in a comfortable position. Start with kapalabhati, which consists of 30 rapid exhalations. Then slowly inhale through the right nostril. Hold your breath by three bandhas– mula, jalandhara, and uddiyana. First, the Jalandhara bandha is attained by pressing the chin against the neck. Next, both nostrils are closed with fingers, followed by uddiyana bandha, which is expansion and chest and finally, perineum (near the abdomen) contractions in mula bandha. This completes one cycle of Bhastrika praṇ̄ayāma1.
People with heart or lung problems must perform Bhastrika praṇ̄ayāma slowly and under a professional guidance. Bhastrika praṇ̄ayāma should not be practised by people who suffer from high blood pressure, stroke, gastric ulcer, hernia, epilepsy or vertigo. Those who are recovering from tuberculosis, are recommended to practise only under expert guidance7.
Bhastrika praṇ̄ayāma may improve mental concentration, and relieve anxiety by improving the blood circulation and oxygen levels in the brain. It may also help with modulating the brain activity.
Regular practice of Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may improve the lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance1,7.
Yes, practising Bhastrika praṇ̄ayāma may help reduce blood sugar levels by increasing sugar uptake in tissues. Therefore it may be beneficial for diabetes2.
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.
5
1According to scholars, Yoga’s roots have possibly been traced back to the Stone Age. The Vedas have evidence of Vedic Yoga, which contains the oldest yoga teachings followed by the pre-classical period teachings. The pre-classical period was the time when Bhagavad Gita and Upanishads were introduced. The third period is the classical period, when Patanjali, a renowned Hindu scholar and yoga teacher, introduced “yoga sutras”. These Yoga sutras assisted people to practice more defined and classical yoga. The last period is post-classical yoga or modern yoga.
Modern yoga came into existence when yogis put efforts to spread Eastern Hindu philosophy in the west, in the late nineteenth and early twentieth century1. Modern yoga has significant commercial potential and has become the fashion statement for the upper middle class.
However, ancient yoga is the art of harmonizing body, mind and soul which nourishes and tones the entire body. Various asanas in yoga are involved in improving flexibility and boosting immunity. One such asana is gomukhasana, a seated yoga posture, that stretches the entire body to make it more flexible.
Did You Know?
Gomukhasana is a combination of three words i.e., go-mukh-asana where “go” refers to cow, “mukh” refers to face and “asana” refers to pose. The folded legs form the shape of a cow’s mouth while the elbows resemble a cow’s ears. Therefore, it is commonly referred to as the cow-face pose3.
The Gheranda Samhita (Sanskrit text of yoga) and the Hatha Yoga Pradipika (15th-century yoga manual in Sanskrit), both mention Gomukhasana (Cow-Face Pose)4.
Gomukhasana is a perfect position for people who spend most of their workweek sitting down. The cow face pose helps in expanding your hips and chest and overcoming the slouch many people acquire while they are sitting. It is a stabilizing and relaxing posture. This posture allows you to stretch your arms, shoulders, back, thighs and ankles. It is a hip-opening posture with legs being together unlike other postures that help in correcting the posture and adjusting the flexibility of one’s body5. Gomukhasana is simple to perform and relaxes the superficial as well as the deep muscles, which play a crucial role in lower back pain6.
There are variations of gomukhasana that use the Cow Face Pose as the base. Although yet to be researched, the variations involve practicing cow pose in half and full variations, forward bending, etc.
Gomukhasana or cow-face pose can be performed in the morning as one is mentally fresh and empty stomach. As you practise, make a few minor adjustments to the posture to make it more comfortable for you before stepping up the difficulty.
Modifications of the cow-face pose involve using props to make it more enjoyable. Some of them are3,5:
I have found that practising Gomukhasana (Cow Pose) might be beneficial for strengthening the wrists and hands while also helping to alleviate stiffness in the shoulders. The pose involves specific movements and stretches that target these areas, promoting increased flexibility and improved muscle strength. Regular practice of Gomukhasana, under proper guidance, can contribute to better wrist and hand function and increased range of motion in the shoulders9.
Dr. Rajeev Singh, BAMS
Cow-face pose must be done using proper techniques to obtain maximum benefits in flexibility and strength. Before entering the gomukhasana, some of the preparatory poses like Baddha Konasana (Bound Angle Pose), Garudasana (Eagle Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), can be performed to warm up the body3.
The steps to do the cow-face yoga pose are as follows3,5,7:
Gomukhasana offers several benefits to the physical and mental health of an individual. Some of them are:
Ali et al. 20217, mentioned that diabetic patients (increased glucose level) practised gomukhasana during a session. Ali observed the decrease in glucose levels and increase in insulin levels. The stimulation of kidneys may also help in the management of diabetes.
Dr. Ravindra et al. 20186, evaluated the effect of gomukhasana in the management of gurdhasi (sciatica nerve pain), in patients with complaints of sciatica nerve pain. His team concluded that cow-face yoga may help relieve the pain from muscles and joints involved in sciatica. They also revealed that post-treatment with gomukhasana, there were no recurrences.
Kumar, P.A., et al., 2021 presented a case study4 to evaluate the role of yoga including gomukhasana in non-alcoholic fatty liver disease patients without medication. This study showed that asanas including gomukhasana are beneficial when practiced for 20 minutes daily. It may also help in reducing blood sugar, blood lipids and elevated lipid enzymes.
Gomukhasana may help in persuading relaxation. It may help in easing tiredness, tension and anxiety if practised for more than 10 minutes daily. It may also help in calming and centering the body5,7.
Gomukhasana or cow-face pose may counteract the slouch, especially faced by individuals working on computers for the major part of the week5. It may decrease the general stiffness in the arms and shoulder and can also help in correcting posture by opening the chest area7.
I have observed that practising Gomukhasana (cow face pose) along with other yoga asanas may show improvement in memory. The combination of physical movement, concentration and relaxation involved in these yoga poses may contribute to enhancing cognitive function and memory retention2.
Dr. Siddharth Gupta, BAMS, MD (Ayu)
Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe
There are several contraindications and risks to be considered while performing Gomukhasana. Some of them are4,5:
Also Read: Benefits of Shalabhasana (Locust Pose) and How to Do It By Dr. Himani Bisht
Gomukhasana is one of the easiest forms of stretching yoga which helps in rejuvenating and relaxing the whole body. It helps in relieving the pain by relaxing the deep muscles. The cow-face pose allows you to explore different symmetries of the body. Beginners can use modifications like blankets or blocks to achieve more flexibility and stability. Conclusively, asanas or postures can be of potential benefit in many chronic conditions that persist despite pharmacotherapy.
Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht
Gomukhasana is a hip-opening posture stretching the shoulder, arms, knees, and ankles. It is
hatha yoga also known as cow-face yoga. It is one of the best asanas for people suffering from a slouch and improper posture due to a hectic workweek5.
People suffering from shoulder, knee, arm and hip injuries should avoid doing gomukhasana4,5.
Gomukhasana may help relieve stress and anxiety and may stimulate kidney, liver and pancreas. Some pieces of literature have shown that Gomukhasana may help in managing diabetes and sciatica nerve pain4,6,7.
Gomukhasana or cow-face pose can be performed with the help of a block or blank below the hips to neutralize the alignment of lower back. One can also use a strap in case of inability to clasp hands at the back3,5.
The folded legs in Gomukhasana resemble the face of a cow while the hand bent backward resembles the ear of the cow. In Sanskrit, “Go” pronounced as “Gau” refers to the cow while “Mukh” refers to the face3.
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.
3
2Yoga has its roots in ancient India. It is a practice that aims to bring harmony between the physical, mental, emotional and spiritual aspects of a person. Though an incredibly old Indian tradition, Yoga found its way to the developed countries only in the 19th century, when the basic texts of Yoga were translated into English.
The word ‘yoga’ (derived from the Sanskrit word ’yuj’ meaning ‘joining’) is the method for changing the consciousness and achieving freedom from karma and resurrection.
The Great Indian sage Patanjali arranged the various Yogic practices in a systematic manner, known as Ashtanga, which metaphorically means ‘having eight components’. Of these eight components, Pranayama is the fourth aspect1,2.
Pranayamas are the various breathing techniques in Yoga. Breath is the life force. It is said that when the life force (prana) in a person’s body is low, then that person tends to be dull, lazy, and low spirited. Toxic substances then start accumulating in such low-prana parts of the body causing pain, stiffness or some medical condition. Through the Pranayama, the life force can flow freely allowing the toxic substances to be released from the body1.
Anulom vilom is one of the ways to practice Pranayama.
Did You Know?
‘Anu’ means ‘with ‘and ‘Loma’ means nostril hairs. ‘Vi’ means opposite (Viruddha). Hence, Anulom Vilom is also called as ‘inhalation and exhalation in opposite directions’.
The left nostril is said to symbolize the moon (also called as Chandra or Ida) and the right nostril symbolizes the Sun (also called as Surya or Pingla). As we all know, the Moon is cooler than the Sun. Using this analogy, breathing in through the Chandra (left) nostril has a cooling effect on the body and soul while breathing in through the Surya (right) nostril heats up the body and provides warmth. At any given time, it is said that we breathe only through one nostril. Ancient Indian Vedic treatises mention that when the process of breathing is happening through the left nostril, then peaceful, less energetic activities should be done. When the right nostril is dominating the breathing process, demanding and physical activities should be performed. The right nostril is said to be dominant when the sun rises in the morning and different hormonal reactions take place in the body. The left nostril is said to be dominant on going to bed at night.
When both the nostrils are actively involved in the process of breathing (Sushumna), meditation or relaxing activities must be undertaken.
In Yogic terms, Chandra, Surya and Sushumna are also called as ‘Nadis’. ‘Nadis’ are tubular structures corresponding to the veins and the arteries in the body. As per Indian texts on Yoga, Anulom Vilom helps cleanse the Nadis (arteries and veins) by increasing the level of oxygen in them. Hence, Anulom Vilom is also referred to as Nadi Shodhan Pranayama (Shodhan meaning purification)3.
Studies have revealed that the regular practice of Anulom Vilom may help ease your painful periods. This yogasana technique is known for its calming and relaxing effect that may alleviate pain and cramping during the menstrual cycle8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Any exercise must be done using the proper techniques so that injuries are minimized and one obtains the maximum benefit. The same applies to any pranayama as well. Any form of pranayama is a very powerful practice which must be learned and practiced correctly1.
The steps to do Anulom vilom or Alternate nostril breathing are as follows:
Some of the potential benefits of Anulom vilom/ Nadi shodhan pranayama are:
Anulom vilom may help to reduce the blood pressure significantly in people who have high blood pressure (hypertension) and heart troubles caused by narrowing of the arteries. It reduces the neuronal activity related to adrenalin (a hormone released in the body during stressful, exhilarating or dangerous situations) and the resistance by the peripheral blood vessels. Thus, it helps readjust the autonomic nervous system (a mesh-work of nerves that controls blood pressure and heart rate, among other involuntary bodily processes)3.
It is said that breathing through the left nostril may reduce systolic blood pressure (the blood pressure in the arteries during one heart beat), diastolic blood pressure (the blood pressure in the arteries when the hearts rests between two heart beats) and the average blood pressure, thus alleviating high blood pressure. Breathing in through the right nostril might equalize the heart rate and bring the blood pressure to normal levels. It may be beneficial to reduce the morning as well as evening rise in blood pressure in those whose systolic pressure is between 120-139 mm of Hg and diastolic pressure between 80-89 mm of Hg (pre-hypertensives)3,6.
In Anulom Vilom, the process of breathing starts from the base of the diaphragm at the pelvic girdle, on both sides of the lungs. The muscles of the diaphragm present in the chest and the supplementary muscle of respiration in the neck relax which in turn relaxes the facial muscles. This relaxant effect on the muscles of the face enables them to carry the same effect to the sense organs, namely the ears, eyes, tongue, nose and skin, without any extra stress on the brain. This reduced level of stress may help increase the concentration level and bring about greater stability of mind. It may improve memory power.
Exhalations done during Anulom Vilom also has a relaxing effect on the brain and nerves. When Kumbhaka is performed along with pranayama, a sense of tranquility is produced in the mind. The controlled breathing in Anulom vilom may help increase blood flow to the blood vessels of the brain.
The human brain is made up of two halves. The inhalation and exhalation during Anulom vilom help rejuvenate both the halves of the brain as well as the front and back side. The alternate pattern of breathing may help balance all the activities happening in different parts of the brain thus bringing about a sense of harmony and peace3.
The steady, controlled breathing in Anulom Vilom may reduce the breathing rate as well as the rate of heart beats. It is said that the practice of Anulom vilom helps bring the heart under the control of the parasympathetic nervous system, which is a grid of intricate neurons known to relax the body after dangerous or stressful situations3.
The inhalation of air through the nasal tracts in Anulom vilom may help to clean the tract of the nose and the respiratory passages up to the lungs7. It may provide relief from cough4. It may help increase the strength of the lungs which might help keeping them free of any disease3.
The practice of Anulom vilom should be considered as the sole treatment protocol for any kind of health issues. If you are facing any health problems, please consult a qualified medical practitioner who will examine you and provide appropriate treatment. Also, it is recommended that you practice this pranayama under the guidance of a trained Yoga expert.
It is a breathing method that facilitates the opening of congested nadi or energy pathways, which may calm the mind. With increased oxygenation and blood purification via alternate nostril breathing, the skin on the face may develop a glow naturally. Hence, I strongly recommend the regular practice of Anulom Vilom for flawless skin10.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe
Although there are no major contraindications for practicing Anulom vilom, it is advisable to not hold the breath (Kumbhaka) for too long as it may potentially turn out to be harmful3. It is recommended to practice this method of breathing under the guidance of a qualified and experienced Yoga teacher.
From my experience, the ‘ida’ or ‘pingala’ nadis, or the channels, may be balanced with the use of this powerful anulom vilom pranayama by being able to clear poisons or radicals. This alternative breathing method may aid in the whole nervous system’s purification, hence may promote hair growth and health9.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Vayu Mudra and How to Do it By Dr. Ankit Sankhe
Anulom vilom or Alternate nostril breathing is a type of pranayama in which inhalations and exhalations are carried out through alternate nostrils. It is also called as Nadi shodhan pranayama as it is said to purify the arteries and veins (Nadis) of the body. It may be done with or without holding the breath (Kumbhaka). The right nostril symbolizes the Sun and hence breathing through it has a warming effect on the body. The left nostril symbolizes the Moon, so inhaling through left nostril has a cooling effect on the body. Anulom vilom is especially beneficial for the respiratory tract, the heart , brain and for people suffering from high blood pressure issues.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Anulom vilom is a type of pranayama in which the right and left nostrils are used alternately to inhale and exhale. Hence, it is also called as Alternate nostril breathing4.This type of Pranayama has numerous benefits for the brain, heart and the lungs. It is especially touted to be useful in reducing the blood pressure3.
Those who are doing Anulom vilom for the first time should aim for equal duration of inhalation and exhalation. Gradually, as proficiency is gained, one may increase the duration of exhalation to be twice that of inhalation4.
It is advised to do Anulom vilom kumbhaka only 6 months after you have been regularly practicing this pranayama without Kumbhaka. But it is advised to not do Kumbhaka for too long as it may turn out to be harmful3.If you are trying Anulom Vilom with Kumbhaka for the first time, it is advisable to do it under the supervision of a trained Yoga expert.
Anulom vilom is said to be beneficial in clearing up the nasal and respiratory passage7. So if one has a blocked nose, this pranayama may prove to be helpful. Yet, it is recommended that you consult your doctor who will assess your condition and advise you accordingly.
While there are no major contraindications to practice Anulom vilom, it is advisable to consult a qualified medical practitioner before you start practicing this breathing technique. More over, it is recommended that you practice Anulom vilom under the supervision of a Yoga expert.
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.
16
1Do you want to feel better, increase your stamina and live much longer years of your life? Just start practising Yogasana. You might achieve the perfect health benefits by doing regular yoga and physical exercises, which are hard to avoid. Regardless of your age, gender and physical ability, you all may obtain benefits from Yogasana.
Yoga is believed to be originated in India. It is a cultural outcome of the Indus Valley Civilisation dated back to 2700 BC. You may also find references to yoga in the classic text of the Bhagavad Gita. It contains the teaching of yoga, such as Karma yoga (yoga of action), Bhakti yoga (yoga of devotion) and Jnana yoga (yoga of knowledge).
By performing Yogasana, one might gain flexibility in the body. Here we bring to you one such asana called Paschimottanasana. You might require more convincing to get moving. So, let’s learn more about how to do Paschimottanasana, its benefits and much more.
Paschimottanasana is a Sanskrit name which translates as “west stretching pose,” displaying the sunset of a practice traditionally initiated facing the rising sun1.
Paschim means the West-side. This name indicates the back of the body from the head to the heels. In Paschimottanasana Yoga, the back side of your whole body, including the spine, is intensely stretched. When both the legs are stretched in a straight position on the ground while holding the big toes with hands and placing the forehead on the knees makes a seated forward bend yoga2,3.
As the name suggests, the seated forward bend yoga profoundly stretches the dorsal part of the back, including the spine and muscles. As a result, this stretching helps to open the spine and tone the back muscles1.
Paschimottanasana yoga acts on the Manipura chakra. The regular practice of Paschimottanasana stimulates the Manipura chakra, which controls the energy balance of the body by activating digestive fire. It regulates the functions of the pancreas and digestive organs2.
It takes you into the inner dynamics and mysteries of your lives. As you fold into yourself, the asana offers a deeper self-reflection, which nourishes you emotionally. Therefore, Paschimottanasana might be called the destroyer of sicknesses1.
A few variations in Paschimottanasana include:
Did You Know?
Paschimottanasana involves intense stretching of both legs and the back of the body1. Therefore, it is vital to retain the form to avoid wounding and gain maximum benefit from the asana.
Dandasana is the seated forward bend and a preparatory pose for Paschimottanasana. It allows the deeper symmetrical forward bends1.
The following are the steps to practise Paschimottanasana:
You might try a few modifications if you find difficulties while performing Paschimottanasana.
Did you know that Paschimottanasana, also known as the seated forward bend in yoga, is considered a powerful pose that is believed to have the ability to eliminate various health issues? According to traditional Yogic texts, this asana involves a deep stretch of the entire back of the body, which can help improve flexibility and relieve tension8.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Paschimottanasana stretches the whole back of the body4. Some of the potential benefits of Paschimottanasana are:
Scientific research2 has indicated that the occurrence of diabetes is increasing due to stress, unhealthy food habits, less physical activity and modern life; this requires immediate attention.
With the goodness of Yogasana, we might use it as an alternative lifestyle. Performing yoga brings health and steadiness to the body. Hence, Paschimottanasana might be an excellent asana for combating Diabetes. Paschimottanasana yoga may help reduce bodily stress; it stimulates the abdominal organs like the pancreas responsible for insulin production and aids in regulating the glucose levels in the body2.
Paschimottanasana may be considered a good yoga pose to reduce belly fat. If you are overweight and trying to lose weight since a long time, regularly practising Paschimottanasana might resolve your problems. According to a study8 (Shukla et al., 2014) conducted on obese individuals, daily practice of Paschimottanasana and a few warm-up exercises along with a proper, healthy diet might help with fat reduction.
Yoga practice might help develop the mind and body; however, it is not an alternative to modern medicine. You should not depend on yoga alone to treat any condition. Please consult a qualified physician who will assess your condition correctly and advise accordingly. However, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid physical injuries.
It’s encouraging to see how consistent practice of Paschimottanasana can bring positive changes to the body and overall well-being. Based on my observations, I’ve noticed that children with Autism Spectrum Disorder (ASD) can improve their flexibility over time by practising the seated forward bend, also known as Paschimottanasana. This yoga posture strengthens the hamstrings and spine, allowing children to gradually increase their ability to touch their toes9.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Shunya Mudra and How to Do It By Dr. Ankit Sankhe
A few precautions must be followed before performing Paschimottanasana:
With the guidance of a well-qualified yoga expert, one might assess and analyse the risk factors and continue to practice Paschimottanasana with precautions.
Based on my experience, I have observed that practicing Paschimottanasana, the seated forward bend in yoga, can be potentially useful in managing Irritable Bowel Syndrome (IBS). It has shown promising results in providing relief for IBS symptoms when used alongside conventional medical therapy. Paschimottanasana’s holistic approach may promote physical, psychological, and spiritual well-being, making it a valuable addition to the management of IBS10.
Dr. Smita Barode, B.A.M.S M.S.
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Paschimottanasana is a classic seated forward bend yoga. It is considered one of the best yogic postures and might be renowned as a destroyer of sicknesses as it activates the Manipura chakra, consolidating the energy balance of the body. In Paschimottanasana, the entire back of the body is intensely stretched, making the spine flexible and mobile. In addition, it may help to massage the abdominal organs aiding in fighting abnormal sugar levels in the body as in the case of diabetes. However, people should practice Paschimottanasana with the utmost precautions and under a trained yoga teacher to avoid any complications.
Also Read: Benefits of Ashwini Mudra and How to Do It By Dr. Ankit Sankhe
Paschimottanasana is a seated forward bend yoga. In this Yogasana, the entire back of the body from head to heels, including the spinal column, is deeply stretched. This benefits spine mobility and overall flexibility. It adds to the calmness of the mind and reduces anxiety1,4.
Paschimottanasana is a Sanskrit name that means west stretching pose. It is also called seated forward bend, seated forward fold and posterior stretch posture1,3,4.
Paschimottanasana may be performed by doing a few modifications. You may use a rolled blanket or a cushion to add more length to your spine. A strap or a scarf may also be used as leverage to lengthen your spine and lean forward. For the beginner, slight bending of the knees might allow a comfortable stretch4.
There are some contraindications for Paschimottanasana yoga. People with recent abdominal surgery, slipped discs, stomach ulcers, diarrhoea or back and abdomen pain should avoid doing it. Paschimottanasana is not recommended for pregnant women2,3.
Paschimottanasana might help combat Diabetes. If you regularly perform Paschimottanasana yoga, it might give your abdominal regions a good massage, stimulate pancreas functions, and increase insulin production, aiding in regulating the glucose levels in the body2.
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.
14
60Yoga is a combination of specific breathing techniques (pranayama), physical postures (asanas), relaxation, and meditation that helps you connect to your mind, body, and soul1.
Though Yoga is a very traditional practice, it is considered more as a science than just philosophy or religion. Yoga believes that every human being exists in this world in not just one (physical dimension) but five dimensions; pranamaya kosha (vital body), vijanamaya kosha (intellectual body), manomaya kosha (psychic body), annamaya kosha (physical body) and anandamaya kosha (causal body). They altogether aim at bringing about a balance in all aspects.
There are certain asanas in Yoga that, apart from keeping illness at bay, give more benefit to some specific organs. One such yogic posture is the Vrikshasana, which may be beneficial to one of the vital organs of the body, the brain2. However, the benefits need further studies to be proven.
Did you know?
Vrikshasana is a standing pose. The name is derived from the word ‘Vṛkṣa’ meaning tree. So, it is also called the ‘Tree pose’. This asana is named so that the final posture looks like the shape of a tree3. It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence. It has a calming and relaxing effect and stretches the body from head to toe.
Vrikshasana is one yoga posture underrated and not well-known for people with diabetes! People with diabetes are prone to altered body orientation due to neuropathy. Regular practice of Vrikshasana is believed to build balance and coordination among these people6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Any posture in Yoga must be done using the correct technique, to get the maximum health benefit. Following the proper method also helps to avoid any injuries. The steps for doing Vrikshasana are as follows:
Did you know Vrikshasana might aid in premenstrual symptoms? Regular practice of Vrikshasana might help women with handling premenstrual symptoms such as muscle cramps in the abdomen and legs. It is believed that Vrikshasana strengthens the leg muscles and tendons10.
Dr. Rajeev Singh, BAMS
Vrikshasana is a common standing posture. It is the first standing balancing posture that most beginners learn5. This one-legged pose has various benefits as follows:
Being balanced in your body is very essential to have a sense of stability. Vrikshasana may help improve the strength of the muscles that help one keep erect and balanced. The extended arms in this posture help challenge the muscles that control body position. Vrikshasana may specifically stimulate the abductor group of muscles of the hip joint, which are the muscles that help move the thigh away from the body. This group includes the superior gluteus maximus, gluteus minimus and medius. This benefit is obtained even if the tree pose is done with wall support, using one or both arms for the support. It may prove to be valuable to beginners in the field of Yoga, who have stability issues.
This pose may especially involve the ankle muscles, rather than the thigh, to bring about better balance and it also improves blood circulation. Thus, it may benefit in conditions that may pose stability issues like cardiovascular disease, rehabilitation after injuries, and managing the symptoms of ADHD such as balance, stability, and more. You may gain lateral stability by practicing the Tree pose by standing close to a wall or chair5,6,7.
It may be beneficial in calming down the entire nervous system bringing about a sense of relaxation2. It may be valuable in improving the proprioception ability of a person, which is the ability to sense the body’s movements, position, and action8. Vrikshasana also helps to improve concentration, generate calm and balance the nervous system.
Due to this effect, it may help in conditions like depression and anxiety. In these conditions, the levels of a stress hormone called cortisol is elevated. Studies5 have demonstrated reduced levels of cortisol in those who practice yoga such as vrikshasana.
Balancing on one leg and assuming the final Vrikshasana posture requires focus. So, practicing this asana may help in increasing concentration levels. It was found in a study8 by Samantha et al., 2019 that Vrikshasana was beneficial to developing a concentration in patients with Attention Deficit Hyperactivity Disorder (ADHD) which is otherwise presenting as difficulty in concentration9.
Vrikshasana calms and relaxes the central nervous system and stretches the entire body. It strengthens the legs opens the hips and improves your neuromuscular coordination and endurance. It may thus be helpful for those who suffer from sciatica (nerve pain in the leg)2,4.
Yogic asanas, though largely beneficial, should not be sought as the go-to treatment for health issues. You must always consult a medical practitioner for your health issues so that he/she can examine you, assess your condition, and then provide an appropriate treatment protocol. Besides, to avoid any injuries, it is best to practice Yoga under the guidance of a qualified and trained Yoga expert.
Not just legs, Vrikshasana is believed to strengthen the shoulders as well. Vrikshasana involves raising the hands up and stretching which might stretch the shoulder muscles10.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Vayu Mudra and How to Do it By Dr. Ankit Sankhe
Some risks and precautions related to Vrikshasana are:
Any yoga posture must ideally be practiced under the supervision of a Yoga expert who can advise you on the safety of that particular asana for you.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Vrikshasana or the tree pose is a common standing Yoga asana. It has numerous benefits for the brain, immunity, spine, and stability. One may practice this posture regularly, preferably under the guidance of a Yoga trainer, who will advise you regarding the necessary precautions to be taken.
Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe
The name Vrikshasana is derived from the word ‘Vṛkṣa’ which means tree. Hence, it is also referred to as the Tree pose3. It is the first single-legged standing pose for beginners5.
Steps in Vrikshasana are: Stand erect with your legs apart. The distance between them should be about 2 inches. Focus on any point straight ahead. Exhale, bend your right leg, and place the sole of the right foot on the left inner thigh, with the heel of your right leg touching the perineum. Now, breathe in and raise your arms, joining your palms together to form the Namaste Mudra. Hold this stance for 10-30 seconds. Breathe normally while holding the pose. Now, exhale and bring your arms down. Bring your right leg too to the starting position. Repeat the same method on the left side3.
Vrikshasana must preferably be done under the supervision of a qualified and experienced yoga teacher who can advise you on the number of times that you may do this pose safely.
Senior citizens who have instability issues may show an improvement in lateral stability by practicing the Tree pose while standing close to a wall or chair5. To avoid the possibility of falling, it is recommended that older adults practice this pose under the guidance of a Yoga expert.
While Vrikshasana is said to help people having instability issues5, it is contraindicated in those who might have giddiness3. If you are suffering from vertigo, it is best to consult a qualified medical professional before you start practicing this Yoga posture.
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.
7
2Yoga is a spiritual practice that has its roots in ancient India. It brings about a balance between the body, mind and soul. Over the years, its popularity has skyrocketed, with the western world awakening to its benefits.
Though developed as a spiritual discipline, it has more or less been adopted by developed countries as a form of exercise or a way to combat stress. Over the years, different styles or types of Yoga have evolved, which are modified versions of the basic yoga postures. Some of the Yoga types are: Ashtanga or power yoga, Bikram or hot yoga, Hatha yoga, Integral yoga, Iyengar yoga, Kundalini yoga, and Viniyoga1.
The most popular of all types of Yoga is Hatha Yoga. The origins of Hatha Yoga date back to the 11th century. This type of Yoga stresses a lot of importance on holding the various asanas (body postures) properly while performing the sequence of exercises. Trikonasana is one of the asanas of Hatha Yoga2.
Trikonasana is a standing posture of the Hatha Yoga type of Yoga. ’Tri’ means three and ‘Kona’ means ‘corner’. So, trikonasana literally translates to ‘Three-corners’. It is named so as the final posture resembles a triangle formed by the torso, upper limbs and lower limbs.
Trikonasana mainly focuses on stretching the body sideways. It may help improve spinal flexibility. It may also have the effect of lengthening the leg muscles and reducing stiffness in the legs and hips2,3.
Practice trikonasana in case of diabetes! Researchers believe a regular practice of trikonasana might offer a natural remedy for type II diabetes. Trikonasana is believed to lower the raised blood glucose levels and hence might help with diabetes4.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
While Yoga has many benefits, it is essential to do the asana using the proper technique to avoid any injuries. The stepwise method of doing the Triangle pose is as follows:
Did you know trikonasana might help those suffering from depression? It is believed that those who regularly practise the tri-angled pose might have less chance of stress and depression. Trikonasana is said to decrease the cortisol levels in the blood, hence aiding in better mental health in general8.
Dr. Smita barode, B.A.M.S, M.S.
Trikonasana is a standing yogasana with several benefits which may help the overall development of your mind, body and spirit. Following are some ways that it might be helpful:
The lateral bending in trikonasana may help lengthen the muscles of the leg, which in turn might improves the strength of the calves, thighs and the legs. It may also enhance the flexibility of the hamstrings (the muscles that are on the back of the thighs). Additionally, it may also help in relieving stiffness of the legs2,3,7.
Trikonasana essentially involves bending sideways. This sideways bending stretches the spine and improves its flexibility3.
Indigestion, occurring anytime in any age group, is always a discomfort. If you are suffering from an upset stomach, try trikonasana. It is said that it may be beneficial for indigestion7.
Trikonasana may be help loosen the hips. It helps in stretching of the hips, which, in turn may help in strengthening it. It may be useful in improving the flexibility of the hips7.
Practicing Yoga on a regular basis may be helpful in overall physical, mental, and spiritual development. One must not rely on only Yoga as a treatment protocol for any kind of medical issues. Please consult a qualified medical professional for any health condition so that he/she may examine and assess your condition properly and provide appropriate treatment. In addition, it is essential to practice Yogasanas under the guidance of a trained Yoga professional.
Although there are several postures in yoga that help in posture correction! Regular practice of trikonasana is believed to help in the correction of posture in conditions like scoliosis6.
Dr. Rajeev Singh, BAMS
Some precautions must be taken while performing trikonasana. They are as follows:
The guidance of an experienced Yoga teacher/Yoga expert is valuable as he/she can assess your risk factors and decide whether it is safe for you to practice trikonasana.
Also Read: Benefits of Linga Mudra and How to Do it By Dr. Ankit Sankhe
Trikonasana or the triangle pose is a standing Hatha Yoga asana that helps the entire body. It has many benefits for the hips, legs, calves, lungs, arms and spine. While practising this posture, certain precautions must be taken. To gain maximum health benefits, one may practice this asana on a regular basis under the supervision of a qualified Yoga teacher.
The name Trikonasana is a posture of the Hatha Yoga style of Yoga. It is formed from the words ‘Tri’ meaning three and ‘kona’ meaning ‘corner’. It is so named as the final posture of the body resembles a triangle with the torso, upper limbs and lower limbs forming the sides of the triangle3.
The steps for trikonasana are: Stand erect with a 3 feet distance between your legs. inhale and lift both your arms till the shoulder level. Turn the right foot towards the right side and breathing out, slowly bend laterally on to your right side. Place the fingers of your right hand behind the right foot. The left arm should now be in a straight line aligned with your right arm. Turn your head to the left side and gaze at the middle finger of your left hand. Breathe normally and hold this posture for 10-30 seconds. After 30 seconds, inhale and come up slowly. Repeat the same steps on the left side3. Some people doing trikonasana for the first time may find 10-30 seconds too long a time to hold the pose. Instead, they can hold the posture for as long as they may be comfortable.
Trikonasana should be practiced under the able guidance of a qualified yoga teacher, who can advise you on the number of times that this asana may be done.
Trikonasana may help in relieve stiffness and enhancing flexibility of the legs especially the back muscles of the thigh (hamstrings). This sideways bending pose may help to elongate the leg muscles to possibly improve the strength of the thighs, calves, and legs.
While Trikonasana is said to reduce blood pressure, it is recommended that you consult a qualified medical professional before beginning to practice this yoga pose7.
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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1In 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.
Did You Know?
Halasana or Plough pose is a kind of Yogasana1.
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 youthful1,2.
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 energy2.
Halasana has two variations:
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 digestion6.
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 pose1. The following steps will guide you to do both full and half plough pose:
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 snakehood2,3.
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 region2.
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 operations2,5.
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 digestion1.
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.
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 digestion6.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Bhramari Pranayama 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 analyze the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Prana Mudra and How to Do it By Dr. Himani Bisht
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 Sarvangasana (Shoulder Stand) and How to Do It By Dr. Himani Bisht
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 position1,2.
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 Ardhahalasana1.
If you have lower back pain (Lumbosacral condition), it is advised to practice Halasana with either leg and not with both legs together3. 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 recommended2.
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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2Yoga 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 exercises like yoga can gradually hasten the recovery process. 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 the upper-middle classes1.
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-being1.
One of the countless postures in yoga is the ‘Shoulder stand’, also known as Sarvangasana.
Did You Know?
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 individual2.
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 networks3. It is the most effective way to streamline the body and mind. It may help in attaining peace, containment and happiness4.
Sarvangasana or shoulder pose is to be practiced 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 session2.
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 flexibility7.
Dr. Rajeev Singh, BAMS
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 helping in preventing hair loss and improving hair growth.
An increase in blood supply to facial muscles may lead to glowing skin. The greater blood flow may also help in keeping ourselves active and energized2.
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 thyroid-related disorders. The potential benefit of the blood flow during Sarvangasana is on 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 effectively2.
Kumar et al. 2017 mention a study5 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 health4.
The shoulder stand may help in increasing the blood pressure of patients with low blood pressure. A study6 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 sarvangasana3.
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 circulation7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Halasana (Plough Pose) and How to Do It By Dr. Himani Bisht
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 practiced with a trained yoga teacher.
Also Read: Benefits of Prana Mudra and How to Do it By Dr. Himani Bisht
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 Bhramari Pranayama 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 shoulder2.
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 problems2.
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 minutes2.
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 pressure4.
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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