Yoga has emerged as a foundation and a building block for improving physical and mental well-being. This ancient practice originated years ago in India and is composed of physical, mental and spiritual disciplines. The components of yoga include pranayamas, breathing techniques and asanas or body postures. There are nearly 19 different yoga types and 66 asanas or postures; one such asana is Utthita trikonasana. Anchoring your daily yoga practice with utthita trikonasana will help you reap the benefits of yoga. Here’s what you need to know about utthita trikonasana1.
Did You Know?
Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates three angles. Tadasana is the preparatory pose for utthita trikonasana. Any standing pose asana can be performed as a follow-up pose for utthita trikonasana2.
Utthita trikonasana must be done properly for maximum health benefits. One may perform Utthita trikonasana in the following manner2:
Studies have revealed that in a comparison done before and after the yoga pose Utthita trikonasana, there was a considerable reduction in the desire to smoke. I strongly recommend the regular practice of Utthita trikonasana with precautions to avoid any adverse effects and enjoy the maximum benefits out of it9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some benefits of this pose are as follows:
Literature reviews support that yogasanas like Utthita trikonasana can help increase spinal flexibility. Malgorzata et al. conducted a study3 in 2015 to assess the effect of yoga interventions like utthita trikonasana on general health. Twenty weeks of the regular practice of utthita trikonasana showed an improvement in spinal muscle flexibility and mobility regardless of age. Thus, the practice of asanas like utthita trikonasana may help improve spinal flexibility; however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment of any issue related to the spine. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer3.
Rheumatoid arthritis is a chronic disease affecting the joints of hands and feet and is characterized by joint pain, inflammation, and tenderness. Subhadra et al. conducted a study4 in 2013 to assess the health benefits of a six-week practice of yogasanas like utthita trikonasana. The findings of this study showed that utthita trikonasana helped reduce pain, provided symptomatic relief and improved the quality of life in subjects with rheumatoid arthritis. Thus, the practice of asanas like utthita trikonasana may positively impact rheumatoid arthritis, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper management of rheumatoid arthritis. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer4.
Literature supports the practice of yoga asanas may help manage depression by promoting mental calmness. Yong et al. conducted a study5 in 2022 to assess the effect of yogasanas like utthita trikonasana on depression in single mothers. The practice of utthita trikonasana helped in reducing depression-related symptoms by increasing self-awareness and positive emotions. Additionally, this asana may help reduce stress and anxiety. Thus, yogasanas like utthita trikonasana might positively impact depression. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of depression. Additionally, one should practice this asana under the guidance of a qualified trainer2, 5.
Neurodegenerative diseases are characterized by progressive loss of neurons. Literature studies have shown that the practice of certain asanas may help manage neurodegenerative diseases. Charlene et al. presented a case study6 in 2011 of a patient with a rare type of neurodegenerative disease called AML (adreno-myeloneuropathy) characterized by paralysis, weakness and stiffness in lower limbs. The efficacy of a 10-month yoga intervention, including pranayamas and different asanas like utthita trikonasana was studied in the patient. Results supported yogic postures like utthita trikonasana, and other pranayamas helped improve the patient’s balance, walking and intellectual intuition. However, the results of this case study should not be generalized to other individuals or disease conditions, as more research is needed in this area. You should consult a doctor for proper treatment and not rely on this asana alone. Additionally, it is advised that a practitioner performs this asana under the guidance of a qualified trainer6.
Literature studies support that the practice of certain yogasanas, like utthita trikonasana, may positively impact menstrual health. Garima et al. conducted a review7 in 2022 to assess the effect of yogasanas like utthita trikonasana on menstruation. The findings of this review supported the fact that the practice of Utthita trikonasana may help relieve excessive bleeding, bloating and abdominal cramps during menstruation. Thus, yogasanas like utthita trikonasana might positively impact menstrual health. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of any menstrual abnormalities. Additionally, one should practice this asana under the guidance of a qualified trainer performs this asana under the guidance of a qualified trainer7.
Metabolic syndrome is characterized by elevated blood pressure, blood glucose, obesity and abnormal lipid profile. Siu8 et al. conducted a study in 2015; the results of this study stated that yogasanas like utthita trikonasana helped reduce blood pressure and blood glucose and correct abnormal lipid profile. This indicates that utthita trikonasana may positively impact metabolic syndrome. However, it is advised to consult a doctor for proper treatment of metabolic syndrome and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer8.
Also Read: Benefits of Kurmasana (Tortoise Pose) and How to Do it by Dr. Himani Bisht
Note: The above-mentioned benefits of utthita trikonasana are not proven in any human study yet, and are fully based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Due to its promise of potential advantages and minimal hazards for the mother and foetus, prenatal yoga and mindfulness have become more popular in recent years. Yoga and mindfulness practices including Utthita trikonasana have numerous advantages throughout the gestational process, staving off and relieving the common discomforts of pregnancy and childbirth preparation, and inducing calmness and overall emotional wellbeing10.
Dr. Rajeev Singh, BAMS
Utthita trikonasana should be performed with caution in 2
The safety of this asana in elderly, children and pregnant women is not well established. So, it is advised to take caution and always perform it under the guidance of a qualified trainer.
Utthita trikonasana is contraindicated in the following cases2:
Also Read: Benefits of Supta Padangusthasana and How to Do it By Dr. Himani Bisht
Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three, and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates tri (three) angles. Tadasana is the preparatory pose for utthita trikonasana. Any standing pose asana can be performed as a follow-up pose for utthita trikonasana. The practice of this asana may positively impact rheumatoid arthritis, anxiety, stress, depression, menstruation, metabolic syndrome and neurodegenerative diseases like AML. Additionally, this asana may help improve digestion, body posture, back pain and reduce fatigue, etc.
Also Read: Benefits of Baddha Padmasana (Bound Lotus Pose) and How to Do it By Dr. Himani Bisht
Utthita trikonasana, commonly known as the extended triangle pose, is derived from three Sanskrit words, “utthita,” meaning extended, “tri,” meaning three, and “kona,” meaning angle. This translates to an extended triangle posture because this yoga posture creates tri (three) angles2.
Tadasana is the preparatory pose for utthita trikonasana2.
First, stand in Tadasana. In this pose, your body is in a straight, aligned position. Next, exhale slightly, jump and place your legs a few feet apart, so the left leg is at an angle of 90° to the right leg. Now, raise both arms parallel to the floor sideways (in a straight line with the shoulders) with your palms facing down. Next, bending from the hip joint, stretch your right arm and place it near the right leg. Now, stretch your left arm and try to gaze at it. This is the final position which is to be maintained for 5-10 breaths. Return to the initial position and relax. Repeat this posture by alternating the position of the legs2.
The practice of this asana may positively impact rheumatoid arthritis, depression, stress, anxiety, menstruation, metabolic syndrome and neurodegenerative diseases like AML. Performing this asana may improve digestion, fatigue, body posture and help reduce back pain3,8.
The practice of utthita trikonasana is contraindicated in people with high or low blood pressure, any injuries or recent surgeries.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any change
0 
0Yoga, rooted in Indian origin, has gained the limelight over the few years for its numerous health benefits. This 5000-year-old discipline was developed to unite mind and body. There are different forms of yoga but the purpose remains the same. Some yoga styles may be vigorous and intense, while others may be relaxing and meditative. Whatever type, yoga is always a great option for strengthening and stretching the body, focusing the mind and relaxing the spirit. Yoga focuses on asanas (poses) and pranayamas (breathing); one such asana is kandharasana. Here’s what you need to know about kandharasana1.
Did you Know?
Kandharasana, or shoulder pose yoga, is a yoga posture lifting the spine. The name is rooted in Sanskrit words ‘kandha’, meaning shoulder and ‘asana’, meaning ‘pose or posture’. Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana. In chakrasana, the back is arched, the head is lifted from the ground, and the whole body weight is supported on both the hands and legs. Whereas in kandharasana, the head rests on the ground, the chest and buttocks are raised, and the body weight is supported on the shoulders2,3.
Kandharasana must be done properly for maximum health benefits. One may perform Kandharasana in the following manner3:
When you perform Kandharasana, your back muscles arch upwards that might promote healing. By stretching yourself to your body’s limits, this asana might help in decreasing vertebral disc problems and back pain7.
Dr. Rajeev Singh, BAMS
Some benefits of this pose are as follows:
Cardiac health, or the health of the heart and blood vessels, is central to overall health. It plays an important role in pumping oxygen and nutrient-rich blood to different body parts. Poor cardiac health can be a risk factor for developing cardiac diseases. A study4 conducted by Divya et al. in 2016 stated that the practice of Kandharasana may help reduce heart rate and blood pressure. Additionally, practising it may help improve the heart’s ability to function during mild-moderate intensities. Therefore, Yogasanas like Kandharasana may positively impact cardiac health. However, Kandharasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment of any cardiac disorders. Additionally, it is advised to practice this asana under the supervision of a qualified trainer4.
Obesity is the accumulation of body fat; if not controlled, it may become a risk factor for many diseases. Divya et al. conducted a study4 in 2016 to assess the health benefits of yoga interventions like kandharasana on obesity. The findings of this study showed that 41 days of practice with Kandharasana significantly reduced body weight and body mass index (BMI). Thus, the practice of asanas like Kandharasana may positively impact obesity, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult a doctor for the proper management of obesity. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer4.
Menstruation or periods is natural vaginal bleeding that occurs as a part of a woman’s monthly cycle when no pregnancy occurs. Garima et al. conducted a review5 in 2022 to assess the effect of yogasanas like kandharasana on menstruation. The summary estimates of this review supported that the practice of kandharasana may help normalize menstruation. Thus, yogasanas like kandharasana might positively impact menstrual health. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of any menstrual abnormalities. Additionally, one should practice this asana under the guidance of a qualified trainer5.
Lungs, a pair of air-filled organs located on either side of the chest, are responsible for supplying the body with oxygen and removing carbon dioxide. Along with other respiratory system organs (nose, mouth, airways, windpipe, etc.), the lungs help us breathe. Divya et al. conducted a study4 in 2016 to assess the effect of yoga interventions on the respiration system. Forty-one days of practicing yoga asanas like kandharasana increased the amount of oxygen in the body, thus improving breathing. Thus, the practice of kandharasana may positively impact the respiratory system, but the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment of any respiratory issues, and do not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer4.
Hyperlipidemia is the elevation in lipid components like triglycerides, total cholesterol and reduced levels of high-density lipoprotein. A study4 by Divya et al. in 2015 stated that the practice of yogasanas like kandharasana resulted in a significant decrease in total cholesterol, triglycerides, and bad cholesterol. Additionally, kandharasana improved the level of good cholesterol in the body. This indicates that yogasanas like kandharasana may have a positive impact on hyperlipidemia. However, it is advised to consult a doctor to manage hyperlipidemia and not rely on this asana alone. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer4.
The thyroid gland helps regulate different body functions like metabolism, growth and development by releasing thyroid hormones in the blood. Iodine is an important element required for the synthesis of thyroid hormone. Iodine deficiency can result in a decreased synthesis of thyroid hormone; this condition is called hypothyroidism. A review6 done by Mohan et al. in 2022 stated that yogasanas like kandharasana might help manage hypothyroidism. Kandharasana activates the throat chakra (vishuddha chakra), which may improve the functioning of the thyroid gland and increase iodine availability in the body. This indicates that kandharasana may positively impact hypothyroidism. However, further studies need to be done to support these claims. Therefore, it is advised to consult a doctor for proper treatment of hypothyroidism and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer6.
Note- The above-mentioned benefits of kandharasana are not proven in any human study yet, and are based on a literature search.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
I would highly recommend that you should perform Kandharasana either before or after any forward-bend position. Kandharasana usually acts as a preparatory pose for chakrasana. To avail maximum benefits, you can do three rounds of kandharasana or more according to your level of physical fitness7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Conditions, where kandharasana should be performed with caution are:
Conditions, where kandharasana is contraindicated include3:
Also Read: Benefits of Markatasana (Monkey Pose) and How to Do it By Dr. Ankit Sankhe
Kandharasana, or shoulder pose yoga, is a posture lifting the spine. The name is rooted in Sanskrit words ‘kandha,’ meaning shoulder, and ‘asana,’ meaning ‘pose or posture.’ Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana The practice of this asana may help improve lipid profile, menstrual cycle, breathing, manage obesity and improve cardiac health. Additionally, this asana may help improve digestion, strengthen shoulders, improve postural stability and may provide relief from back pain, stress and anxiety.
Also Read: Benefits of Tiryaka Tadasana (Swaying Palm Tree Pose) and How to Do it By Dr. Himani Bisht
Kandharasana, or shoulder pose yoga, is a posture lifting the spine. The name is rooted in Sanskrit words ‘kandha,’ meaning shoulder, and ‘asana,’ meaning ‘pose or posture.’ Chakrasana is the preparatory pose for kandharasana. Any forward bending posture can be performed as a follow-up pose for kandharasana. In chakrasana, the back is arched, the head is lifted from the ground, and the whole body weight is supported on both the hands and legs. Whereas in kandharasana, the head rests on the ground, the chest and buttocks are raised, and the body weight is supported on the shoulders1.
Chakrasana is the preparatory pose for kandharasana2.
First, lie flat on your back on a mat. Next, take a deep breath and bend your knees, and place your feet flat on the mat with your heels touching your buttocks. Ensure your feet and knees are hip-width apart. Now, try to touch the ankles with your hands. This is the starting position. Next, slightly raise your buttocks and try to arch the back upward. Slowly lift your chest as high as possible, and avoid straining and moving the feet or shoulders. In this final position, your body will be supported by the head, neck, shoulders, arms, and feet. Breathe slowly and deeply and hold this pose for as long as possible. Breathe out and return to the initial position, and practice for four-five rounds3.
The practice of this asana may help improve lipid profile, breathing, cardiac health, and menstrual cycle and manage obesity and hypothyroidism. Additionally, this asana may help improve digestion, reduce stress and anxiety, relieve back pain, strengthen shoulders and improve postural alignment2,6.
The practice of Kandharasana is known to activate the third eye chakra (Ajna chakra), crown chakra (Sahasrara chakra), solar plexus (Manipura chakra) and throat chakra (Vishuddha chakra).
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation of the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
1
0Isn’t it thought-provoking that yoga does not change how we see things; it transforms the person who sees? Yoga relies on your own body to strengthen it, and it uses the body to heal the body. This is what makes yoga different from other exercises. Other exercises primarily focus on external equipment and induce stress on the body. The most significant aim of yoga is to create a deep sense of unity with all living forms and compassion within1. Like other therapies, yoga alone is not the solution to any health issue, but in conjunction with different treatment approaches, yoga has the potential to offer greater well-being.
Yoga often sees the practice of asanas, one of which is Rajakapotasana or the pigeon pose. Let us look at some exciting features and benefits of Rajakapotasana.
Did You Know?
Rajakapotasana, or the pigeon pose, is one of the seated back-bending asanas (posture). It is also known as Eka pada Rajakapotasana. The term “Rajakapotasana” is derived from the Sanskrit words “Raja”, meaning king, “kapota”, meaning pigeon and “asana”, meaning seat or posture. In this pose, the chest is pushed forward like a strutting pigeon, hence the name. This asana is the second level of Kapotasana and is also known as Ek pada Rajakapotasana (one-legged king pigeon pose). In the 20th century, Krishnamacharya’s pupils described this pose for the first time2.
Rajakapotasana must be done properly for maximum health benefits. Therefore, one may perform this asana in the following manner:
It might be challenging for novices to maintain square hips in the pigeon stance. From my knowledge, if your back hip hurts, you need to correct your posture. You should feel a stretch in your front hip. In the Rajakapotasana stance, your shin should be parallel to the front of your mat. You will experience stress in your knee or ankle if your shin is not parallel. If the pressure irritates your knees, keep a soft cloth beneath your knee and thigh. It will aid with knee protection9.
Dr. Smita Barode, B.A.M.S, M.S.
The classic pigeon pose is known to provide several benefits beyond the mat, which are described as under:
Neurodegenerative disorders are characterized by progressive loss of neurons. Charlene et al. presented a case study4 in 2014, of a 61-year-old male patient with AML (adrenomyeloneuropathy), a rare type of neurodegenerative disorder; characterized by demyelization of nerve cells along the spinal cord resulting in paralysis and weakness, stiffness in lower limbs. The efficacy of a 10-month yoga intervention, including pranayamas and different asanas like Rajakapotasana, was studied in the patient. Results supported yogic postures like the pigeon pose and other pranayamas helped improve the patient’s balance, walking and intellectual intuition. However, the results of this case study should not be generalized to other individuals or disease conditions as more research is needed in this area. You should consult a doctor for proper treatment and not rely on this asana alone. Additionally, it is advised that a practitioner performs this asana under the guidance of a qualified trainer4.
Studies show that yoga helps stimulate the parasympathetic nervous system to aid the functioning of the autonomic nervous system. So-Jung Kim et al. conducted a study5 in 2022 on single mothers to verify the effectiveness of yoga intervention in managing depression. The yoga intervention consisted of five asanas, including Rajakapotasana. It is observed that people with depression have spines curled forward as they usually bend their heads. So, therefore breathing is not smooth in these individuals due to the tilt of the chest. Rajakapotasana causes the chest to expand; thus, yoga asanas like Rajakapotasana may help manage depression. However, do not rely on this asana alone if you experience major episodes of depression. It is recommended to consult a physician in such cases. Additionally, one should perform these asanas under the supervision of a qualified trainer5.
Several studies have supported the use of yoga intervention to modify cardiac risk factors like blood pressure. Parco et al. conducted a study6 in 2015, to examine the effects of one year yoga intervention on cardiovascular risk factors like blood pressure. The yoga intervention included several asanas along with Rajakapotasana Systolic blood pressure tended to improve following the yoga intervention. Thus, Rajakapotasana, when performed along with other pranayamas and asanas, may help manage high blood pressure; but should not be considered a substitute for modern medicine. Consult a doctor if you have any health issues. It is advised to practice this asana under the supervision of a qualified trainer6.
Rajakapotasana may help enhance muscular strength and flexibility. Caren Lau et al. conducted a study7 in 2015 to assess the effect of yoga intervention on muscular strength and flexibility. This yoga intervention which included Rajakapotasana had a favourable impact on muscular flexibility, strength. Even then, it can only be said it might help in improving our muscle strength. However, this asana must not be considered an alternative to modern medicine. Kindly consult a doctor if you have any muscular abnormalities. Additionally, a practitioner must perform this asana under the guidance of a qualified trainer7.
Rajakapotasana is believed to increase the range of motion in the hips. Additionally, it might make the muscles that support the lower back and hips stronger. By allowing the muscles and tendons that surround the spine to stretch, the pigeon stance may also aid with lower back discomfort. Extending the piriformis muscle may also aid with the relief of sciatica9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Rajakapotasana may help stimulate the kidney and liver meridians through the inner groin. The lumbar arch stimulates the urinary bladder meridian, which rectifies disorders of the urinary system8. Thus, Rajakapotasana, when performed along with other pranayamas and asanas, may help in the healthy functioning of the groin area as well as the kidney, liver and bladder; but should not be considered a substitute for modern medicine. Consult a doctor if you have any health issues. It is advised to practice this asana under the supervision of a qualified trainer6.
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.
Conditions in which performing Rajakapotasana is contraindicated are:
Despite the many advantages of the Rajakapotasana stance, there are a few faults you should steer clear of in order to maximise your gains and lower your chance of injury. Rajakapotasana opens up the hips deeply. If you don’t warm up beforehand and your hips are stiff, you might risk being hurt. I suggest you be sure to perform light hip openers and stretches before trying the Rajakapotasana9.
Dr. Rajeev Singh, BAMS
Rajakapotasana, or the pigeon pose, is one of the seated back-bending asanas (posture). It is also known as Eka pada Rajakapotasana. The term “Rajakapotasana” is derived from the Sanskrit words “Raja”, meaning king, “kapota”, meaning pigeon and “asana”, meaning seat or posture. In this pose, the chest is pushed forward like a strutting pigeon, hence the name. This asana may help improve blood circulation and strengthen the reproductive system. In addition, it opens and stretches thighs, hips, chest, and quadriceps and improves flexibility; it stimulates the urinary bladder meridian, which rectifies urinary system disorders.
Also Read: Benefits of Sarpasana (Snake Pose) and How to Do it By Dr. Himani Bisht
Rajakapotasana is the pigeon pose. Raja means king, Kapota means pigeon and asana meaning pose. Therefore, Rajakapotasana translates to pigeon-pose in English2.
Rajakapotasana yoga pose may improve depression, neurodegenerative disorders, and blood pressure. This asana may help improve blood circulation and strengthens the reproductive system, opens and stretches thighs, hips, chest, and quadriceps and improves flexibility; it stimulates the urinary bladder meridian, which rectifies disorders of the urinary system4,8.
People having sciatica, disc disorders, and injuries of neck, shoulder, knee and pelvis should abstain from performing Rajakapotasana2.
After entering into the pigeon pose, one should try to hold the pose for about a minute2.
Pregnant women or people with knee, ankle or leg injuries and suspected sciatica should avoid this pose.
1. Shroff FM, Asgarpour M (2017) Yoga and Mental Health: A Review. Physiother Rehabil 2: 132. doi:10.4172/2573-0312.1000132. Available from: https://www.researchgate.net/publication/316946652_Yoga_and_Mental_Health_A_Review
2. B.K.S. Iyengar.Light on Yoga.The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at: https://philpapers.org/rec/IYELOY
3. G. V. Tagare, trans., The Skanda Purana, vol. 5 (Delhi: Motilal Banarsidass, 1994), p. 83. Available at: https://www.holybooks.com/wp-content/uploads/The-Skanda-Purana-Part-1.pdf
4. Muhammad CM, Moonaz SH. Yoga as Therapy for Neurodegenerative Disorders: A Case Report of Therapeutic Yoga for Adrenomyeloneuropathy. Integr Med (Encinitas). 2014 Jun;13(3):33-9. PMID: 26770098; PMCID: PMC4684133. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684133/#b14-33-39
5. Kim SJ, Lee YH. Effectiveness of yoga training programs to reduce depression and improve resilience of single mothers. J Exerc Rehabil. 2022 Apr 26;18(2):104-109. doi: 10.12965/jer.2244110.055. PMID: 35582689; PMCID: PMC9081409. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9081409/
6. Siu PM, Yu AP, Benzie IF, Woo J. Effects of 1-year yoga on cardiovascular risk factors in middle-aged and older adults with metabolic syndrome: a randomized trial. Diabetol Metab Syndr. 2015 Apr 30;7:40. doi: 10.1186/s13098-015-0034-3. PMID: 26000038; PMCID: PMC4440276. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440276/
7. Lau C, Yu R, Woo J. Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial. Evid Based Complement Alternat Med. 2015;2015:958727. doi: 10.1155/2015/958727. Epub 2015 Jun 8. PMID: 26167196; PMCID: PMC4475706. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/
8. Andi Céline Martin, YOGA’S EFFECT ON QUALITY OF LIFE AND PSYCHOLOGICAL DISTRESS IN KEY CAREGIVERS OF CANCER SURVIVORS. 2012. Available at: https://dalspace.library.dal.ca/bitstream/handle/10222/15398/Martin_Andi_MSc_KINE_August_2012.pdf?sequence=1&isAllowed=y
9. WebMD. How to do pigeon yoga pose. WebMD; [cited 2025 Dec 20]. Available from: https://www.webmd.com/fitness-exercise/how-to-do-pigeon-yoga-pose
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
1
2“The longest journey of any individual is the journey inwards”. Yoga wants people to focus on their inner awareness. Surya Namaskar is a series of twelve yoga asanas performed in a dynamic and breath-synchronized manner. Form, energy and rhythm are the three main components of Surya Namaskar. In addition, the twelve asanas are believed to give rise to “Prana”, the subtle force that stimulates the body. When performed in a sequential, steady and rhythmic manner in synchronization with the circadian rhythm (sleep-wake cycle), the rhythm of the cosmos is reflected in these asanas1. One such asana in the Surya Namaskar series is Pranam asana, also known as the praying pose. Let us look at some exciting features and benefits beyond the mat of the praying pose.
Did You Know?
Pranam asana, also called the praying pose, is the entering/starting pose of Surya namaskar (Sun salutation). The name has roots in the Sanskrit word “Pranama” (pay respect) and “asana” (posture/pose). It is also called the praying pose because, in this asana, hands are held together in “Anjali mudra” or namaskar. This asana, which is part of the Surya namaskar series, was propagated by the King of Aundh, Late Shri. Balasaheb Pant (1920s) and later by Shri Krishnamacharya and Sri K V Iyer2.
Following are the steps to perform Pranam asana correctly to avail of maximum benefits:
As far as my knowledge goes, the immune system plays a crucial role in defending the body against disease-causing agents. One interesting observation is that when the Pranam Asana is combined with other steps of Suryanamaskar, it may potentially enhance the efficiency of the immune system. This may contribute to better immunity supporting your ability to protect against infections and illnesses8.
Dr. Rajeev Singh, BAMS
This classic namaskar asana pose is known to provide several benefits to the mind and body, which are described as under:
Kawaljeet et al. conducted a study3 in 2010 to assess the effect of a six-week consistent Surya namaskar practice for female students in the age group of 17-25 years. A significant improvement was seen in the flexibility, muscular endurance and posture of these participants. Yoga postures like Pranam asana may help improve postural alignment when practised as a part of Surya Namaskar4. However, please do not rely on Pranam asana alone in case of any suspected postural issues. So, kindly see a doctor for proper treatment. It is best to practice this under the guidance of a trainer.
Subhash et al. conducted a study4 in 2018 on 60 obese individuals to assess the effect of Surya Namaskar on obesity. Six weeks of regular Surya Namaskar practices showed a significant reduction in Body Mass Index, systolic and diastolic blood pressure, total cholesterol and LDL-cholesterol (bad cholesterol). Findings supported that Pranam asana can have a positive impact on obesity when practised as part of the Surya Namaskar series5. However, you should not rely on Pranam asana alone. You must consult your doctor for proper treatment of obesity. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.
Mullerpatan et al. conducted a study9 in 2013 to assess muscle activity while performing the 12 poses of Surya Namaskar. Results found that different asanas cause the activation of several muscles of the upper and lower body. The Prayer pose, when performed with other poses of Surya namaskar causes activation of many muscles of the body.6 However, in case of any MSD (muscular system disorder) it is recommended to consult a physician for proper treatment and do not rely on Pranam asana alone. In addition, it is advised to perform this yoga under the guidance of a qualified trainer.
Dr. C.A. Kayelarasi et al. in 2019 conducted a study6 to assess the effect of yogasanas like Pranam asana on fat content in 40 subjects with non-alcoholic fatty liver disease, which is the accumulation of fat in the liver. The findings from abdominal sonography revealed decreased fat and restoration of liver function, which could be attributed to Pranam asana performed along with other postures of Surya Namaskar.7 However, Pranam asana alone should not be considered a substitute for modern medicine. Consult a doctor if you have any hepatic (liver) disease, and perform this asana only under the guidance of a qualified yoga trainer.
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.
According to what I’ve observed, Pranam Asana may offer several benefits. One of its primary advantages is that it might help establish a state of concentration and calmness. By assuming this pose, you may prepare your mind and body for your busy day ahead2.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The general risks associated with the prayer pose include:
Note- It is always recommended to perform the asanas under the guidance of a qualified and experienced teacher. Please consult a doctor or yoga specialist while performing the asanas in the above-listed conditions.
Also Read: Benefits of Rajakapotasana (King Pigeon Pose) and How to Do it By Dr. Himani Bisht
Pranam asana, also called the praying or prayer pose, is one out of the twelve asanas of Surya Namaskar (sun salutation). The name has roots in the Sanskrit word “Pranama” (pay respect) and “asana” (posture/pose). This asana pays homage to the Sun, the source of all life forms.
This is the entering position of Surya Namaskar, which is entered in a standing position, standing firmly on the ground. Bring the hands close to the Anahata chakra (heart’s centre). The mantra enchanted during this asana is the “Om Mitray Namaha”. The praying pose helps in improving posture, helps prevent diabetes and obesity, helps to reduce anxiety and stress and revitalizes the mind and body.
Pranam asana is derived from the Sanskrit words “Pranam” (to pay respect) and “asana” (pose)2. Hence, it is essentially termed the prayer pose.
It is advised not to eat anything before practising Pranam asana as it is followed by other poses which involve stretching and squatting, which may put pressure on the stomach and can lead to consequences like vomiting.
Following are the steps involved while performing Pranam asana:
Stand upright with your feet held together. Close your eyes.
Bring your hands together in “Anjali Mudra” (Namaste position) near the Anahata chakra (Heart’s centre).
Focus on your breathing.
Repeat this asana during the first and last step of Surya Namaskar2.
The praying pose might help in improving posture, may help prevent diabetes and obesity, may help reduce anxiety and stress, and might revitalize the mind and body. It can improve the breathing process and think along with possible help in spiritual healing, etc4,7.
In a series of twelve poses of Surya Namaskar, Pranam asana is performed twice i.e., during the first and last step (Step 1 and Step 12).
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
1
1Yoga has been a popular practice for centuries, but its popularity has exploded in a few decades. With so many different styles and benefits, it’s no wonder why people of all age groups and backgrounds are turning to yoga. The practice of yoga can produce a physiological state opposite to the flight-or-fight response and brings a sense of balance and union between the mind and body1.
Whether you’re looking to improve your physical fitness, reduce stress, or connect with your spiritual side, there are many reasons to try yoga. Yoga often sees the practice of asanas, but where to begin? In this post, we’ll briefly introduce one of the asana, Parivrtta trikonasana and some tips on getting started.
Did you know?
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana2.
Parivrtta trikonasana must be done properly for maximum health benefits. One may perform parivrtta trikonasana in the following manner:
Practising yoga can be quite beneficial for both physical and mental health. Practising certain yoga poses can give you relief from various health conditions like diabetes. Some studies show that practising parivrtta trikonasana might have beneficial effects on diabetes as this asana might reduce blood glucose levels.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some benefits of this pose are as follows:
Decreased bone mineral density (BMD) can increase the risk of osteoporosis, a condition which is characterised by weak or brittle bones. Lu et al. conducted a study3 in 2005 to assess the effect of yoga on osteoporotic bone loss. The yoga intervention included several asanas, one of which was Parivrtta trikonasana. Ten years of yoga practice with asanas like Parivrtta trikonasana showed an increase in bone mineral density. Thus, the practice of Parivrtta trikonasana may improve bone mineral density, but should not be considered as an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally, it is advised to practice this asana under the supervision of a qualified trainer3.
Regular yoga practice can help increase spinal flexibility. Malgorzata et al. conducted a study4 in 2015 to assess the effect of yoga intervention on spinal flexibility. The yoga intervention included several yoga asanas, one of which was Parivrtta trikonasana. 20 weeks of yoga intervention with asanas like Parivrtta trikonasana showed an improvement in spinal muscle flexibility and mobility regardless of age. Thus, the practice of asanas like Parivrtta trikonasana may help in improving spinal flexibility; however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer4.
The liver plays an important role in detoxifying and removing toxins from the body. Yoga asanas may help stimulate the liver. Rathore et al. conducted a literature review5 on yoga postures and their anatomic correlation. The summary of this review supports the fact that the practice of parivrtta trikonasana helps in flushing the liver contents and thus accelerates the removal of toxins from the body. The possible mechanism behind this is the unilateral contraction of the internal oblique muscle, which is part of the abdominal wall. Thus, the practice of this asana may aid the detoxification process by the liver. However, no studies have been conducted yet to support these claims. It is therefore recommended not to rely on this asana alone and consult a doctor for proper treatment. Additionally, one should practice this asana under the guidance of a qualified trainer5.
A patient is said to be suffering from metabolic syndrome if he has three or more out of the following five cardiovascular risk factors.
Gowda et al. presented a case report6 in 2016 of a 50-year-old male patient who was suffering from metabolic syndrome. The patient underwent six weeks of yoga intervention, which included several asanas, one of which was Parivrtta trikonasana. The intervention showed a positive impact on metabolic syndrome, and all the clinical parameters were in the normal range. Thus, the practice of Parivrtta trikonasana may help in improving metabolic syndrome. However, there are no clinical studies conducted so far to support these claims. So, it is recommended to kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer6.
Note- The above-mentioned benefits of Parivrtta trikonasana are not proven in any human study yet, and are based on a literature search entirely.
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.
Often elderly people find it difficult to fall asleep or have good quality sleep. It is been observed that elderly people who practice yoga like parivrtta trikonasana daily might have better sleep quality. They might fall asleep quickly, sleeps without disturbances and feel energetic after waking up9.
Dr. Rajeev Singh, BAMS
Conditions where Parivrtta trikonasana should be performed with caution are:
Conditions, where Parivrtta trikonasana is contraindicated, include:
Also Read: Benefits of Parivrtta Parsvakonasana and How to Do It by Dr. Himani Bisht
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from the Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana. The practice of this asana may help in improving bone mineral density, metabolic syndrome, spinal flexibility, and the detoxification process of the liver. Additionally, this asana may help in improving balance, concentration, blood circulation to vital organs, and the breathing process.
Also Read: Benefits of Utthita Trikonasana (Extended Triangle Pose) and How to Do it By Dr. Ankit Sankhe
Parivrtta trikonasana is also known as the revolved triangle pose or twisted triangle pose. The word is derived from the Sanskrit words “Parivrtta”, meaning revolved or turned back, “trikona”, meaning triangle, and “asana”, meaning pose or posture. This asana is a counter pose to Uttihita trikonasana1.
One should continue to stay in the wheel pose for about 30-60 seconds, or as long as is comfortable2.
First, stand in Tadasana, take a deep breath, and with a jump, spread your legs sideways. Now, with the palms facing down, raise your arms sideways. Start by turning your right foot 90 degrees right and your left foot 60 degrees to the right. Ensure the left leg is stretched and tightened at the knee. Breathe out and rotate the trunk and the left leg towards the right, i.e., in the opposite direction, so as to bring your left palm near the outer side of your right foot. Next, stretch your right arm and bring it in line with the left arm, and look at the right thumb above. Ensure the knees remain firm. Stay in this position for half a minute. Next, breathe in and lift your left arm and rotate your trunk back to the original position.
Breathe out and repeat this asana with the opposite side2.
The practice of this asana may help in improving bone mineral density, metabolic syndrome, spinal flexibility, detoxification process of the liver. Additionally, this asana may help in improving balance, concentration, blood circulation to vital organs, and breathing process3,8.
1. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga [serial online] 2011 [cited 2022 Nov 10]; 4:49-54. Available from: https://pubmed.ncbi.nlm.nih.gov/22022122/
2. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at: https://www.academia.edu/41608993/Bks_iyengar_light_on_yoga
3. Lu YH, Rosner B, Chang G, Fishman LM. Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Top Geriatr Rehabil. 2016 Apr;32(2):81-87. doi: 10.1097/TGR.0000000000000085. Epub 2015 Nov 5. PMID: 27226695; PMCID: PMC4851231. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/
4. Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old. J Phys Ther Sci. 2015 Feb;27(2):361-5. doi: 10.1589/jpts.27.361. Epub 2015 Feb 17. PMID: 25729168; PMCID: PMC4339138. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/
5. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. Int J Yoga. 2017 May-Aug;10(2):59-66. doi: 10.4103/0973-6131.205515. PMID: 28546675; PMCID: PMC5433114. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/
6. Gowda S, Mohanty S, Saoji A, Nagarathna R. Integrated Yoga and Naturopathy module in management of Metabolic Syndrome: A case report. J Ayurveda Integr Med. 2017 Jan-Mar;8(1):45-48. doi: 10.1016/j.jaim.2016.10.006. Epub 2017 Mar 16. PMID: 28318814; PMCID: PMC5377479. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5377479/
7. Indian Yoga Association. Parivrtta Trikonasana and benefits [Internet]. Posted 2016 Nov 26 [cited 2026 Jan 8]. Available from: https://www.indianyogaassociation.com/blog/parivrtta-trikonasana-and-benifits.html
8. School, N.Y. (2020) Parivrtta trikonasana (revolved triangle pose): How to do it and its benefits, Nada Yoga School Blog. Available at: https://www.nadyoga.org/blog/parivrtta-trikonasana-revolved-triangle-pose/ (Accessed: November 15, 2022).
9. Bankar MA, Chaudhari SK, Chaudhari KD, et al. Impact of long-term yoga practice on sleep quality and quality of life in the elderly. J Ayurveda Integr Med [Internet]. 2013 Jan-Mar;4(1):28–32 [cited 2026 Jan 8]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3667430/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
1
0As ancient Indian texts teach us, Yoga is the “union of body, breath and mind”. The spiritual culture has now spread to every corner of the Earth. The traditions of Yoga span geographically and over centuries, but they all share one common thread. Connecting with oneself through Yoga is one way to lead a more peaceful and rewarding life1. Sometimes, it takes a lot of other poses and adjustments before reaching the one that feels the best. It’s the same with life’s ups and downs; we take two steps forward. Balance is not just a pose or state; it’s a way of life.
Yoga often sees the practice of asanas, one of which is Uttana mandukasana. Let us look at some exciting features and benefits of Uttana mandukasana.
Did you know?
Uttana mandukasana is also known as the stretched-up frog posture. The name has roots in the Sanskrit language, “Uttana” meaning upright, “Manduka” meaning frog and “Asana” meaning pose or posture. In English, the name translates to an upright frog pose. Uttana mandukasana also resembles an upright frog, hence the name. This asana is a variant of mandukasana/frog pose. The preparatory pose for Uttana mandukasana is Vajrasana (Thunderbolt pose), and the follow-up pose is Balasana (Child’s pose)2.
Uttana mandukasana must be done properly for maximum health benefits. One may perform Uttana mandukasana in the following manner:
Some benefits of this pose are as follows:
Cervical spondylosis is a neurodegenerative disorder of the cervical spine. Neck and spinal exercises and various asanas like Uttana mandukasana help strengthen the muscles and may help relieve mild to moderate pain in conditions like cervical spondylosis. However, these claims are not proven in any study. Therefore, kindly consult a doctor for proper treatment of Cervical Spondylosis. Uttana mandukasana should not be considered a treatment prescription. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer4.
Text neck syndrome or Forward head posture (FHP) is a condition which is caused because of repetitive stress in the neck region due to long-term use of computer devices or smartphones. This condition can result in shoulder and neck pain, headaches and thoracic kyphosis (hunchback). Pranayamas and Yogasanas like Uttana mandukasana may help provide symptomatic relief from Text neck syndrome. However, limited studies are available that support the benefits of Uttana mandukasana for managing Text Neck Syndrome. Kindly consult a doctor to rectify Text neck syndrome. Uttana mandukasana should not be considered a treatment prescription. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer6.
The practice of asanas like Uttana mandukasana stretch and tone several muscles of the body and keep the entire system in radiant health. Uttana mandukasana when performed along with other Pranayamas may help revitalize the body and mind, leaving an individual calm and refreshed. However, further studies are required to confirm these claims. It is recommended to consult a doctor in case of any stress related issue, and not rely on this asana alone. Additionally, it is advised to perform this asana under the supervision of a qualified trainer5.
Arthritis is a clinical condition characterized by joint swelling, stiffness and pain around joints. Uttana mandukasana may help people with arthritis by improving the joint flexibility and function. However, further studies are required to confirm these claims. Therefore, it is recommended to consult a doctor for proper treatment of arthritis; do not consider Uttana mandukasana as an alternative to modern medicine. Additionally, it is advised to perform this asana under the guidance of a qualified trainer5.
Asthma is characterized by chronic inflammation of the airways. Bhatt et al. conducted a study7 in 2019 on 32 patients to check the efficacy of yoga intervention on asthma. The yoga intervention included several asanas, including Uttana mandukasana and pranayamas. The results supported the practice of yoga may be beneficial for asthma. Thus, Uttana mandukasana, when performed along with other asanas and pranayamas, may benefit asthmatics. However, the claims need to be studied further. Kindly consult your doctor if you have asthma or complaints of breathlessness. One should not rely on Uttana mandukasana for the treatment of asthma. Additionally, it is advised to perform this asana under the supervision of a qualified trainer7.
Judging from my observations, Uttana Mandukasana may also help promote healthy flow of blood in the arteries, veins, and capillaries throughout the body. Thus, regular practice of Uttana Mandukasana may contribute to establishing a harmonious and balanced blood flow, supporting overall cardiovascular health10.
Dr. Smita Barode, B.A.M.S, M.S.
Nagendra et al. conducted a study8 on 30 young individuals to assess the outcome of yoga intervention on cognitive skills. The yoga intervention included several asanas, one of which was Uttana mandukasana. Results supported that yoga asanas like Uttana mandukasana improved cognitive functions like attention, neural activity, cognitive function and performance enhancement. Thus, it may be possible that upright frog pose can help improve cognitive function. However, such studies need to be done on a larger scale to ensure these claims. Hence, it is recommended to consult a doctor in case of impaired cognition and not rely on this asana alone. Additionally, one should perform this asana under the guidance of a qualified trainer8.
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.
From my perspective, practising Uttana Mandukasana may contribute to developing a more resilient and slender waist. However, it is important to maintain a consistent yoga practice and combine it with a balanced diet and overall healthy lifestyle for optimal results10.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Hasta Uttanasana (Raised Arms Pose) and How to Do it By Dr. Ankit Sankhe
Conditions where the upright frog pose is to be done cautiously:
Conditions where Uttana mandukasana is contraindicated are:
As I have seen it, Uttana Mandukasana might be particularly beneficial for individuals with a displaced navel, especially when it is displaced upwards. This yoga pose may bring relief from the discomfort associated with a displaced navel. However, it is always advisable to consult with a qualified yoga instructor for personalised guidance and to ensure the pose is suitable in your specific condition10.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Uttanpadasana (Raised Leg Pose) and How to Do it By Dr. Ankit Sankhe
Uttana mandukasana is also known as the stretched-up frog posture due to its resemblance to an upright frog. This asana is a variant of the Mandukasana/Frog pose. The name has roots in Sanskrit words, “Uttana”, meaning upright, “Manduka” meaning frog and “Asana”, meaning pose or posture. In English, the name translates to an upright frog. Performing this asana may help in managing cervical spondylosis, asthma, stress and arthritis and possibly help improve cognition.
Also Read: Benefits of Siddhasana (Accomplished Pose) and How to Do it by Dr Himani Bisht
Uttana mandukasana is the upright frog pose. In Sanskrit, “Uttana” means upright, “Manduk” means frog and “asana” means pose. Therefore, Uttana mandukasana translates to Upright frog pose in English2.
Uttana mandukasana can provide several benefits beyond the mat; this asana may help in managing cervical spondylosis, asthma, text neck syndrome, stress, arthritis and help improve cognition4,8.
First, sit in Vajrasana (sit in a kneeling position with your hips on the heels and your toes pointing behind you; ensure your big toes should touch each other). Now, spread the knees wide apart. Raise the left arm, fold it from the elbow, swing it back above the right shoulder, and place the palm on the right shoulder blade. In a similar manner, fold the right arm and place it on the left shoulder blade. Hold this position for a while and then come back slowly in a reverse manner and relax the whole body2.
Pregnant or menstruating women, and people with disability in hip joint and knee, back or shoulder pain should avoid doing this asana4.
1. Mehra P, Anand A, Nagarathna R, Kaur N, Malik N, Singh A, Pannu V, Avti P, Patil S, Nagendra HR. Role of Mind-Body Intervention on Lipid Profile: A Cross-sectional Study. Int J Yoga. 2021 May-Aug;14(2):168-172. doi: 10.4103/ijoy.IJOY_51_20. Epub 2021 May 10. PMID: 34188391; PMCID: PMC8191221. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8191221/
2. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Sep 10] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf
3. Kaivalyadhama S.M.Y.M.Samiti. Gheranda Samhita.Chapter II.3rd revised edition;53. Available at: https://terebess.hu/keletkultinfo/lexikon/Gheranda-Samhita.pdf
4. Yogic Management of Cervical Spondylosis. Morarji Desai National Institute of Yoga. 2019;4. Available at: https://mantrayogameditation.org/wp-content/uploads/2019/12/THERAPHY-FOR-CERVICAL-SPONDILISIS.pdf
5. The National Council of Educational Research and Training. (NCERT). Yoga for a healthy way of living; Unit-3: Yoga for Health Promotion. Noida: ; 2021 Available at: https://cbseacademic.nic.in/web_material/Curriculum21/publication/srsec/Yoga_XII_Unit3.pdf
6. S. Lakshmi Kandha et al. Yoga for management of text neck Syndrome. Journal of Advances and Scholarly Researches in Allied Education [JASRAE] (Vol:19/ Issue: 4) DOI: 10.29070/JASRAE. Available at: https://ignited.in/index.php/jasrae/article/view/13948
7. Bhatt et al. THE ROLE OF YOGA THERAPY IN THE MANAGEMENT OF BRONCHIAL ASTHMA (TAMAKA SHWASA). Asian Journal of Pharmaceutical and Clinical Research. (Vol.12/Issue:12) Available at: https://innovareacademics.in/journals/index.php/ajpcr/article/view/35407
8. Nagendra H, Kumar V, Mukherjee S. Cognitive behavior evaluation based on physiological parameters among young healthy subjects with yoga as intervention. Comput Math Methods Med. 2015;2015:821061. doi: 10.1155/2015/821061. Epub 2015 Feb 11. PMID: 25759746; PMCID: PMC4339827.Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339827/
9. School of yoga. UTTANA MANDUKASANA – UPRIGHT FROG POSE.2016 Available at: https://schoolofyoga.in/yoga-asana/uttana-mandukasana
10. Brahmachari D. Yogāsana Vijñāna: The science of yoga. Bombay: Asia Publishing House. Available from: https://www.indianculture.gov.in/ebooks/yogasana-vijnan-science-yoga
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
0
Physical activity is an important part of self-care. Physical activities like bike riding, hiking or running are a few great ways to become active. However, the modern-day routine has kept us so occupied that spending time outside has become difficult. Thanks to yoga, we can engage in physical activity and improve our health in the comforts of our homes. Yoga is meant for everyone, and it is a sound base for carrying out all other activities. Yoga has over 5000 years of history and has been a timeless tradition since Rig Veda1. Yoga teaches several body postures that might benefit various parts of the body. In this blog, we bring a Yoga pose, the Virasana pose. Let us discuss the benefits of the Virasana pose, its technique and more.
Virasana yoga is a traditional seated pose or kneeling pose. It is similar to the preparatory pose- Vajrasana (thunderbolt pose). However, in Virasana, you sit in between your feet, whereas in Vajrasana, you sit on your feet. Virasana is derived from the Sanskrit name in which “Vira” means hero or brave person, and asana means pose or posture; hence, it is also known as hero pose yoga. In hero asana, one needs to kneel on the floor, knees closer to each other with feet wide open and buttocks seated between the feet, keeping the spine straight and hands placed on the thighs1.
The benefits of Virasana yoga might help with problems such as acidity, indigestion, diabetes and high and low blood pressure. It may strengthen the spine, hips, pelvis, legs, thighs, ankles and knees1.
Virasana variations may include the following:
Did You Know?
You may practise Vajrasana (thunderbolt posture) as a preparatory pose for Virasana. Below are the Virasana steps that you may follow:
According to what I’ve noticed, Virasana might be like tapping into a secret power that helps you find balance in your mind. It may give your brain a boost, making your concentration supercharged. And that’s not all! It may also open the door to a whole new level of awareness, allowing you to explore the hidden depths of your mind4.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The benefits of Virasana may be observed when performed regularly for a few weeks. The following are a few hero pose benefits:
Improper digestion might affect day-to-day functions. Regular practice of Virasana yoga might aid in the digestion process. Virasana yoga may strengthen your abdomen, activating digestive organs and relieving you from stomach problems like indigestion and acidity1. Hence, practice of Virasana may boost your digestive system.
The Virasana pose might benefit your knees. While performing hero asana, your quadriceps (thigh muscles) and upper leg muscles may get stretched, which might help in knee bending. Your thighs are pushed inward, which puts a lot of pressure and twisting on your inner knee, strengthening your knees and relieving any knee pain1,3.
When lifting your toes or raising the arches is hard, you might have tightness in the ankle muscles. Therefore, stretching the ankles is necessary. Hero pose yoga might relieve ankle tightness. It might help build stronger feet arches by freeing the actions of the tightened ankle muscles3.
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 will be able to assess the situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.
Guess what? I’ve got the perfect yoga pose for all you busy thinkers out there! It’s called Virasana, and it might be like a protector for your mind. You know those times when your thoughts are racing all over the place and you just can’t seem to catch a break? Well, Virasana might swoop in to save the day! It may help bring clarity and precision to your thinking process4.
Dr. Rajeev Singh, BAMS
Virasana should be practised with precautions and the risk may include the following:
With the guidance of a trained yoga master, you can assess and analyse the risk factors and continue to practise Virasana with precautions.
Let me highlight another fantastic benefit of Virasana. You know those days when you feel like you’re dragging yourself around, lacking energy and motivation? Well, Virasana may help banish your lethargy during those times5.
Dr. Smita Barode, B.A.M.S, M.S.
Virasana yoga is a traditional seated yoga pose in which one kneels on the floor with feet wide open and sits between the feet, with the spine held straight and hands rested on the thighs. Virasana variation include Supta Virasana, Parivrtta Virasana and Adho Mukha Virasana. This asana may help with problems such as indigestion, acidity, diabetes and high and low blood pressure. Hero pose may also strengthen the pelvis, legs, spine, hips, knees, thighs, and ankles. However, practice the Virasana pose with the assistance of a trained yoga instructor for better results.
Also Read: Benefits of Malasana (Garland Pose) and How to Do it
Virasana yoga is a seated yoga pose. In Virasana, “vira” means hero and asana mean pose; hence, it is also called hero pose yoga. In this asana, one kneels on the floor with feet wide open and sits between the feet, keeping the spine straight and hands resting on the thighs1.
Virasana variations include Supta Virasana (reclining hero pose), Parivrtta Virasana (twist in hero posture) and Adho Mukha Virasana (sitting relaxation)1.
The tips for performing hero pose yoga include using a cushion or folded blanket to support your feet, calves and buttocks and staying in the position for longer. If you are a beginner, you may practise the hero pose on a firm mattress to get steady support. Use a non-slippery yoga mat. You may practise Virasana yoga after a meal to aid in better digestion1.
People with knee, hip, spine or ankle injuries are not recommended to perform the Virasana pose as it might lead to further complications1.
You may hold the Virasana pose for three to seven minutes in a single practice to get its maximum benefits1. You may extend the time if you feel comfortable sitting in this position.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
1
Yoga is a mind-body therapy. It generally has three primary effects; it increases self-awareness of our inner perspective, encourages physical and mental health, and aids in recovery from a specific disease. Yoga teaches us the truth through the use of our body and mind. Yogasanas can increase the coordination between mind and body. Siddhasana is one such beginner-level asana having several benefits, such as enhancing blood circulation and stretching the lower back muscles1,2. Let’s read and find out more about siddhasana.
Siddhasana is made of two words, siddha, which means perfect, and asana, meaning pose. This is why it is also known as the perfect pose or the accomplished pose. It is called an accomplished pose since it might liberate people from their struggles. It can also be referred to as liberation pose or muktasana since it may give liberty2.
Did You Know?
The process of siddhasana is as follows2:
Let me tell you about a remarkable posture called Siddhasana. When you practice this pose, it potentially redirects the flow of blood to your lower spine and abdomen, giving a toning effect to these areas. It might work wonders for the lumbar region of your spine, the pelvis, and the abdominal organs. Not only that, but it may also help in balancing your reproductive system2.
Dr. Rajeev Singh, BAMS
The following are the siddhasana benefits
Psoriasis is an inflammatory skin condition that has remissions and relapses. According to Singh et al. (2015), yoga positions such as siddhasana help reduce inflammation in the body1. It is also stated that it might reduce stress and maintain immune system balance. This can help with the management of psoriasis. However, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer.
Lack of hip movement can cause all sorts of problems in everyday life. Therefore, it is advised to take care of hip movements and flexibility to avoid restrictions in movement. As per a study3 conducted by Gurmule et al., 2019, siddhasana could help strengthen the ligaments (which connect tissues to bones and joints) of hip joints. Siddhasana might also help by stretching the joint muscles and increasing flexibility. However, more research is needed to prove the effects of siddhasana on the hip joints in the elderly or people suffering from hip problems. Therefore, if you are suffering from hip joint issues, please consult a doctor before trying siddhasana in this condition.
Kaushal, 2016 studied4 that yoga asanas such as siddhasana can be a remedial measure to manage stress, tension and anxiety. It may affect and modify stress reactions and a person’s attitude toward stress. It may also boost self-esteem and a sense of well-being. This may promote peace and relaxation. However, you should visit a doctor for better outcomes and to avoid severe problems.
In my view, Siddhasana might go beyond the physical benefits and offer so much more. It may be suited for the advancement and development of not just your physical power, but also your spiritual and mental powers. It may provide a platform for you to tap into your inner strength and unlock your full potential7.
Dr. Smita Barode, B.A.M.S, M.S.
Khadkutkar et al., 2012 showed that yoga practices such as siddhasana could effectively manage a digestive disorder called amalpitta, caused by hyperchlorhydria (increased production of acids). Amalpitta is the result of a faulty diet and lifestyle. Siddhasana and other poses may help improve the excretion and digestion process. Enhanced digestion might improve the balance of pitta in the stomach5. However, you may consult a physician for diagnosis and treatment. It is better if you do it under the guidance of your trainer.
Pal et al., 2013 showed that siddhasana and other poses might effectively regulate blood pressure. After three months of yoga practice, there was a decrease observed in systolic blood pressure in the subjects. Systolic blood pressure is the pressure exerted by the blood on the walls of the arteries6. This indicates the possible role of siddhasana in managing blood pressure. However, do not rely on siddhasana alone, as more research is needed to evaluate the extent of its effectiveness. So, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer.
In a study6 by Pal et al. published in 2013, siddhasana and other yoga poses effectively improved breath hold time (BHT) and oxygen consumption. This might help improve breathing. It also stated that yoga poses might increase anaerobic power, producing energy even with low use of oxygen to perform work with maximum speed. As a result, it might help improve the respiratory function of the individual. Even so, you must consult a doctor for proper diagnosis and treatment.
Some other benefits of siddhasana are as follows:
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
In my opinion, Siddhasana might have a fascinating effect on our body and mind. When you practice Siddhasana, it may guide the energy from the lower psychic centres upward along your spine, creating wonderful stimulation in your brain. As a result, it might help to calm and soothe your entire nervous system2.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
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 Parsvakonasana (Side Angle Pose) and How to Do it By Dr. Ankit Sankhe
Siddhasana is a beginner-level yoga pose stimulating supernatural abilities in individuals. Seating posture yoga, siddhasana, might be effective in improving blood circulation in the lower spinal region or lower portions of the body. In addition, it might help in the management of stress and anxiety. Kindly consult the doctor if you experience unpleasant symptoms while practising the siddhasana. Try to perform this pose under the guidance of the trainer.
No. However, more research is needed on siddhasana to determine its effect on hair growth. However, please consult a doctor for hair related issues.
Yoga, such as siddhasana, impact nervous system regulation and physiological system functioning and improve psychological well-being. It can also enhance physical fitness (e.g., strength, flexibility, and endurance). So, it might be helpful in pregnancy7. However, more study is required to prove the effects of siddhasana on pregnancy.
No, although more research is needed to prove the effects of siddhasana on cancer. Kindly consult a doctor.
No, although more research is needed to prove the effect of siddhasana on cancer. Kindly consult a doctor if you suspect any cancer-related symptoms.
Siddhasana may help to tone the spinal region. It may also stretch the spinal muscles. Even so, you might consult the doctor for better health outcomes.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
0
1Yoga is the art and science of healthy living. Practicing yoga helps to eliminate all forms of pain, resulting in freedom in all aspects of life. It can be a key to a life filled with health and happiness. Yoga poses help connect the rhythm of our breathing to the movement of the body and changes in mind. Of all the yoga poses, ardha chakrasana is one of the standing postures that have multiple benefits, like stretching or strengthening the spinal muscles and improving the balance of the body1. Let’s read and find out more about ardha chakrasana.
Ardha chakrasana is also called half wheel pose or ardha urdhva dhanurasana (upward bow pose)1.
Ardha chakrasana is a combination of three Sanskrit words, ardha means half, chakra means wheel (ardha chakra means half wheel), and asana means position1. We can also perform this pose differently, including ardha chakrasana with raised arms and ardha chakrasana while on the back. In the former pose, we can extend the arms and can take the support of the wall to maintain balance. As a preparatory pose, kati sakti vikasaka (fast forward and backward bending) is done. To practice this, inhale while bending backwards and exhale while bending forward.
Did You Know?
Ardha chakrasana should be performed empty stomach, early in the morning. The process of ardha chakrasana is as follows:
Ardha chakrasana might help in reducing menstrual pain as it increases blood circulation and provides strength to the muscles8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
A study3 was conducted by Gupta et al., 2020 to determine the effect of a yoga-based exercise program (YBEP) on people with type 2 diabetes mellitus. The study showed that yoga postures such as ardha chakrasana helped improve Hb1AC levels in individuals and maintain blood sugar levels. HbA1c is an indicator that shows blood sugar profile for the previous two or three months. As a result, it may be helpful against diabetes. However, more studies may be necessary to determine ardha chakrasana benefits on diabetes. So, you should do this yoga under the guidance of a trainer.
Chronic low back pain (CLBP) is due to an imbalance of weak muscles and poor posture. Tekur et al., 2010 studied4 the effects of yoga, such as ardha chakrasana, in CLBP patients. It showed that yoga therapy, including ardha chakrasana, lowered the intensity of pain and disability. The same study also showed that it enhanced spinal flexibility. As a result, it might be effective in the management of CLBP. However, you should visit a doctor for better outcomes and to avoid severe problems. In addition, it is better if you do this pose with the guidance of a trainer.
Obesity is a condition in which unhealthy levels of fat get accumulated in the body. It can increase the risk of various diseases such as diabetes and heart disease. Das et al., 2020 showed that ardha chakrasana and other yoga postures effectively manage obesity5. Ardha chakrasana may help burn excess fat by creating pressure on the stomach. Even so, more research is in need to prove the effects of ardha chakrasana on obesity. Kindly consult the doctor.
Nelson et al., 2018 demonstrated the efficacy of yoga asanas in managing cervical cancer. According to the results, yoga poses like ardha chakrasana can help cancer patients with symptoms such as fatigue and poor sleep. It also helped lower cancer-related stress6. However, as cancer is a severe condition, kindly consult the doctor for proper treatment.
Shukla et al., 2015 carried out 12 weeks of yoga therapy in patients with heart disease. The results showed that yoga therapy, including ardha chakrasana, effectively managed blood pressure and heart rate. It might help reduce the risk of heart diseases such as heart attack and heart failure7. However, do not rely entirely on ardha chakrasana as it might not be able to alleviate heart disease. Kindly consult the doctor for better outcomes.
Depression is a mood disorder in which there is a decrease in the levels of two mood-elevating hormones, serotonin and norepinephrine. Cortisol may play a crucial role in depression as it is a hormone released in response to stress. Cortisol may also lower the function of serotonin. Yoga, such as ardha chakrasana, might help reduce the cortisol levels in the body. Thus, it might be effective in depression, managing stress and improving mood. It might also be effective in blocking negative thoughts. Even so, more research is needed to determine the effects of ardha chakrasana on depression. Please consult the doctor for a proper diagnosis and treatment.
Some other benefits of ardha chakrasana are as follows:
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.
Ardha chakrasana should be avoided if a person has high blood pressure. It should also be avoided by people with ulcers, hernia, or spine injury. It is not recommended for pregnant women as performing it creates pressure on the developing baby8.
Dr. Rajeev Singh, BAMS
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Siddhasana (Accomplished Pose) and How to Do it by Dr Himani Bisht
Ardha chakrasana, or half-wheel pose yoga, is a beginner-level yoga pose. This standing posture yoga has several benefits, such as reducing the risk of heart disease, managing obesity, diabetes, etc. It may also be effective in strengthening and stretching the spinal muscles. However, if you feel pain in any part of the body while doing this pose, please consult the doctor. It is better if you do this pose under the guidance of a trainer.
No, however, more studies are required to determine the effects of ardha chakrasana on hair growth. Please consult the doctor for a proper consultation.
No, although more research is needed to prove the impact of ardha chakrasana on vision. Kindly consult a doctor for a detailed consultation for any vision related problems.
No, however, further research is required to prove the effect of ardha chakrasana on AD. Please consult a doctor for diagnosis and treatment.
No, although you must consult a doctor to avoid complications. It is better if you try this pose under the guidance of a trainer.
Ardha chakrasana may be effective in stretching and strengthening the spinal muscles. It may alleviate the CLBP4. However, kindly consult a neurologist or any other professional for diagnosis and treatment.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
4
1It doesn’t matter if you are a beginner or an expert. Yoga has something to offer to everyone from day one! People perform yoga for different reasons, for inner peace, healing, or fitness goals. There is a pose to suit every need. Yoga is so much more than a workout. It combines postures, deep relaxation, meditation, and breathing exercises1.
The aim of the practice of yoga is self-realization. The word Yoga is derived from a Sanskrit word, which means ‘to join’ or ‘to unite’ The yogic scriptures say that yoga leads to the joining of individual consciousness to the universal consciousness2. If you want to learn more about Supta Vajrasana, a variation of the traditional Vajrasana pose, keep reading!
Did You Know?
The word asana is a Sanskrit word that means pose or posture. Vajrasana is mentioned in the texts of Gheranda Samhita. To achieve Vajrasana, one should place the heels on either side of the anal region and tighten the thighs like a Vajra. In Hathayoga Pradipika, Vajrasana is mentioned as the synonym of Siddhasana3. Supta Vajrasana is a variation of the Vajrasana pose. This pose is suitable for women who struggle with menstrual pain. It is an excellent exercise to increase blood flow in the internal organs like the kidney, pancreas and liver4. The Supta Vajrasana also strengthens the muscles of the back, neck and chest region3.
The Supta Vajrasana is a type of Vajrasana. So, to start with this pose; you need to sit in the Vajrasana pose. Begin by following these steps:
When you set a routine incorporating certain yoga asana which includes breathing exercises (pranayama), and stretching techniques (asanas like supta vajrasana and kapalbhati), it might help you with weight reduction and chronic anxiety9.
Dr. Rajeev Singh, BAMS
Yoga offers many benefits for the body and mind. However, ensure you perform the pose correctly, following all the necessary precautions. Beginners need to complete the pose under the supervision of any instructor or teacher. This will help you perform the pose better and get the maximum benefits.
With our rapid lifestyle, we often face many health issues. Muscle pain has become a common problem for many of us. This is why more and more people are taking up yoga to stay healthy and fit. Supta Vajrasana yoga pose is known to strengthen the back, neck and chest muscles3. It might also help with back pain because it involves stretching of the back7. So it might be a good pose for people whose job involves sitting in one place all day.
Good blood circulation is very essential for a healthy body. Performing Supta Vajrasana might be an excellent choice to enhance blood flow in internal organs like the kidneys, liver and pancreas4.
Many women struggle with abdominal pain when they are menstruating. This is an issue that is often neglected, and women struggle a great deal because of it. Yoga might be a good choice for women who want to get rid of this pain in the comfort of their homes. Supta Vajrasana helps stretch the pelvis and abdomen, making the uterus healthy. Also, it might help with menstrual problems like back pain7. However, if your pain does not improve with these home remedies, make sure to consult with your healthcare provider or a gynaecologist.
Also Read: Benefits of Markatasana (Monkey Pose) and How to Do it By Dr. Ankit Sankhe
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Based on some published studies, premature ejaculation is one of the reasons for the unsatisfied and unfavourable sexual life amongst many couples. In such cases, practising sitting yoga asana is highly beneficial. Supta vajrasana is a type of sitting yoga asana. Therefore, supta vajrasana might be beneficial in managing premature ejaculation8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
During the initial stages, it is best to perform the exercise under the supervision of a yoga practitioner or an expert. You need to keep some things in mind before doing the Supta Vajrasana.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyze the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Kandharasana (Shoulder Pose) and How to Do it By Dr. Ankit Sankhe
Yoga is an excellent way to stay healthy and fit, as it can be performed in the comforts of your home. Supta Vajrasana is a variation of the sitting pose of Vajrasana. This Asana is good for increasing blood circulation in vital organs like the liver, kidney and pancreas. It might also help strengthen the neck, back and chest muscles. Women who struggle with menstrual pain can also do Supta Vajrasana to alleviate the pain. However, an important thing to note is that it should not be performed in case of an asthma attack or any significant knee or abdominal surgery. If you are a beginner, complete the pose under the guidance of a trained professional. It will help you do the pose correctly and get the best out of it.
Also Read: Benefits of Chaturanga Dandasana (Four Limbed Staff Pose) and How to Do it By Dr. Ankit Sankhe
The number of sets mainly depends on your ability to do the pose. As a beginner, you start by doing once. Then, as you practice the pose, you can easily repeat the pose one to three times. However, try not to overdo the pose, as it can badly affect your body. Also, if you are doing the pose for the first time, make sure to do it under the guidance of a trained professional.
People usually hold the pose for about 30 seconds to three minutes. Beginners can hold the pose for 30 seconds. You can hold the posture for up to three minutes with regular practice4. However, try not to overdo the pose the first time you try it, or else you may injure yourself.
Supta Vajrasana might help you improve blood circulation to vital internal organs of the body. It might also help strengthen the back, neck and chest muscles. Women who deal with menstrual pain may also benefit from it. However, if you are suffering from health issues, talk to a healthcare provider first. Also, if you are performing the pose for the first time, make sure to do it under the supervision of a yoga trainer.
Avoid doing the Supta Vajrasana if you have had any recent knee or abdominal surgery. Also, avoid doing the pose if you had an asthma attack and suffer from pain in the lumbar spine region5. If you are a beginner, do the pose under the supervision of a trained individual.
1. Introduction to Yoga – Harvard Health [Internet]. [cited 2022 Oct 12]. Available from: https://www.health.harvard.edu/exercise-and-fitness/introduction-to-yoga-copy
2. Yoga: Its Origin, History and Development [Internet]. [cited 2022 Oct 12]. Available from: https://www.mea.gov.in/search-result.htm?25096/Yoga:_su_origen,_historia_y_desarrollo
3. Sharma DrD. Review and Importance of Vajrasana in Daily Life. Int J Res Appl Sci Eng Technol [Internet]. 2021 Feb 28 [cited 2022 Oct 12];9(2):230–3. Available from: https://www.researchgate.net/publication/349672709_Review_and_Importance_of_Vajrasana_in_Daily_Life
4. Supta Vajrasana – The Diamond Pose, in recline | Benefits | Learn Yogasanas Online | Yoga and Kerala [Internet]. [cited 2022 Oct 12]. Available from: https://www.keralatourism.org/yoga/standing-postures/supta-vajrasana
5. Supta Vajrasana [Internet]. [cited 2022 Oct 12]. Available from: https://www.yogaindailylife.org/system/en/level-4/supta-Vajrasana
6. Benefits of the Supta Virasana Iyengar Yoga Asana [Internet]. [cited 2022 Oct 12]. Available from: https://www.simplyyoga.com.au/2016/10/21/supta-virasana-supine-hero-pose/
7. Shri Sridharan YS, Deepak Professor of Physiology KK, Thakur JS, Nesari Director T, Ravindra Professor of Physiology N, Basavaraddi Director I v, et al. Yoga Vijnana (The Science and Art of Yoga) Editorial Board Advisory Board Editor-in-Chief Executive Editor. Half Yearly Journal of MDNIY. 2021;1(2). Available from: https://www.scribd.com/document/669013913/Yoga-Vijnana-Vol-1
8. Patil PJ, Makwana J. Premature ejaculation and yoga. 2013 [cited 2025 Dec 21]. Available from: https://www.academia.edu/3982396/Premature_Ejaculation_and_yoga
9. Dhananjai S, Sadashiv, Tiwari S, Dutt K, Kumar R. Reducing psychological distress and obesity through Yoga practice. Int J Yoga. 2013 Jan–Jun;6(1):66–70. doi:10.4103/0973-6131.105949. PMID:23439736; PMCID: PMC3573546. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3573546/
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.
4
1
