Yoga, as mentioned in various Vedas and Upanishads, focuses on meditation, avoiding worldly attachments, and attaining harmony between our body, mind, and soul. This definition of yoga is completely different in the modern world, especially in Western countries that focus on techniques that are posture-based targeting physical fitness and relaxation1.
It is quite interesting to see how ancient amalgamates with modern bringing a beautiful product that is much in demand these days!1 Yoga helps in the integration of the internal environment with the external environment so a harmony is achieved in all possible aspects2. Asanas or postures have gained recognition and admiration as one of the potential approaches to gaining holistic health.
Did You Know?
Padmasana [pɑd-mɑ-sɑ-nɑ] is also known as Lotus pose4.
It is an ancient Indian practice, where a person sits in a cross-legged posture placing his/her feet on the opposite thighs. Lotus pose is an established meditative asana in Hindu, Jain and Buddhist traditions. Padmasana allows the body to be held completely steady for a longer period5.
Those who feel that the full lotus pose is intense can practice the easier version of Padmasana. In this variation, only one foot is put at the top of the opposite keeping the other foot under the out-stretched thigh. This version is known as the Ardh-Padmasana or Half-Lotus pose4.
Padmasana helps students in focusing and diminish stress, especially during exams. It holds the wandering thoughts and stabilizes the mind. The steadiness and calmness are the real steps toward meditation2. The lotus pose also encourages the digestive process and tones sacral nerves (nerves that provide control to the pelvis and legs) by increasing the flow of blood3.
Let me tell you this particular yoga pose not only helps with constipation. It might also come to your rescue in indigestion and gas. By practising this asana, you find relief from that uncomfortable feeling of excess gas in your tummy. It might just be the natural remedy you’ve been looking for!
Dr. Rajeev Singh, BAMS
To attain maximum health benefits and maintain proper posture, it is essential to follow proper techniques. Christopher Hutton (2014), in his research paper on “Benefits of Yoga Pranayama, Asana, and Meditation Techniques for Classically Trained Singers and Voice Educators” mentions that getting into the lotus pose involves four steps:
The elbows can be slightly bent but the shoulder should not be hunched or elevated. The position can be held as long as the person feels comfortable with eyes closed, thus relaxing the whole body. Essential arrangements like moving forward and backward, should be made to maintain the alignment and balance with accurate posture2,4.
In my opinion, sitting in Padmasana during yoga practice might increase your energy levels. According to a study7, experienced male yoga practitioners who sat in Padmasana for 30 minutes showed higher energy levels when measured by acupuncture. These findings highlight the possible stimulating effects of Padmasana on our subtle energy.
Dr. Smita Barode, B.A.M.S, M.S.
Padmasana has several benefits that help enhance physical, mental and spiritual health. Some of them are:
Kumar et al. 2017 mention the study involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving Padmasana as one of the postures, which showed a decrease in glucose levels and an increase s in insulin levels3.
Padmasana helps in diminishing the pain of leg and knee joints related to Arthritis (swelling of joints). It also helps in delaying the process of Genu valgum (a condition where knees touch each other while ankles remain apart) caused by arthritis5.
The lotus posture helps in distributing the pressure on the lower spine, thus allowing the body to be steady for a longer time. It helps in securing the base of the body by gripping the trunk and head2.
Padmasana helps in relieving constipation and improves the digestive process. The usual blood flow to the legs is diverted to the abdominal region, aiding digestion2,3. The improvement in the digestive process may help in maintaining body weight.
Padmasana may help in stabilizing the body. Once the body is stabilized, the mind becomes calm. This posture relieves the tight muscles surrounding the spine, thus helping to relax and flush out the negative thoughts of the mind, which may help in calming the nervous system2.
Padmasana or lotus pose is a spine-lengthening asana that may aid in providing a balanced posture to individuals. Singers are recommended to have balanced postures for healthy singing. Improper body alignment might affect lungs restricting overall freedom of voice2.
Before starting yoga, always consult a qualified doctor who can assess your physical 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.
Let me give you a heads-up about Padmasana. It may be better to avoid doing this during pregnancy. Do you know why? Well, when you sit in Padmasana, the circulation in your legs might get reduced. And that’s not something we may want during pregnancy.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Vayu Mudra and How to Do it By Dr. Ankit Sankhe
Some of the contraindications related to Padmasana or Lotus pose are:
With the guidance of a qualified yoga teacher, we can access and analyze the risk factors and continue to practice Padmasana.
Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe
The Padmasana or lotus pose is described as beneficial for physical and spiritual well-being in ancient literature. The flow of prana (breath) in the Padmasana from the pelvis (area between the abdomen and thighs) to the head amplifies the experience of meditation. The pressure on the lower spine during the lotus pose calms the nervous system. The asana or posture may be recommended and encouraged to attain the best standard of living.
Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe
The name Padmasana is a Sanskrit word where the Padma is “Lotus” and asana is “posture or sitting”. It is also called as “seat of the lotus flower”. It is a religious meditation posture, especially utilized by yogis and sadhus in India6.
The Padmasana is usually the seated asana, where legs are folded with the soles of feet facing towards the sky. It is an ancient Indian established asana in Hindu, Buddhist, and Jain traditions for maintaining steadiness for a longer period5,6.
A person suffering from knee injury, sciatica, and sacral infections are not allowed to do Padmasana. This asana should always be practiced after knee warm-up exercise for better and more effective results2,5.
There are mainly four steps involved in Padmasana. The first position is to sit with legs extended outward and lengthening the spine from the lower end to the top of the head. Then slowly bring one foot on top of the other stretched thigh. The sole should face towards the sky and the heel towards the navel adjacent to the pubic bone. Repeat the same steps with the second foot on the opposite thigh. Concentrate on the breath moving from the abdomen, up the spine to the head. The position is held as long as the person is comfortable4.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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3The digital era has brought with it a world of infinite possibilities! Earlier, yoga was the privilege of the royalties having access to Yoga books and scriptures. They also had access to Yoga gurus who taught yogasanas in their ashrams. With the advent of the internet, yoga has become available to the common man. One can easily look up detailed Yoga lessons on the web.
Technology has brought people closer to each other as well as to the comfort of their homes. With people constantly glued to their smartphones and laptops, many suffer from various health issues arising from being a ‘desk-dweller’.
The most typical issue faced by many is neck and spine problems. Long hours of incorrect sitting posture in front of the screen may cause problems in the alignment of the spine or stiffness in surrounding muscles1.
To prevent such issues, one must do exercises designed to keep the spine supple and all its vertebrae aligned. One such exercise is the Tadasana, a simple Yoga posture that can be done without any equipment or even a Yoga mat! Tadasana helps align the spine into its natural curvatures and stabilize our entire body in a way that provides grounding and weightlessness.
Did You Know?
‘Tadasana’ is derived from the Sanskrit word ‘tada’ meaning ‘palm’ or ‘mountain’ and ‘asana’ meaning ‘posture’ or ‘seat’1,2.
The Tadasana symbolizes standing strong like a tree or a mountain. It is also called the mountain pose or palm tree posture. When one stands in tadasana, the vertebral column aligns correctly in its natural curves. This adds strength and stability to the spine and vertebrae. It is a basic pose of Yoga and forms the foundation of many standing yoga postures. Tadasana is a part of other asanas like the Suryanamanskar1,2.
Let me share an interesting fact with you. Tadasana is a yoga posture that might potentially help increase height by stretching the muscles and ligaments in your body. When you practice Tadasana, it may allow the growing bones in your body to elongate and grow longer. However, like all other exercises, it is not a magic pill and any increase in height is majorly dependent on diet and genetics also6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
To get the maximum health benefit from any Yoga asana, it is essential that it should be done in a proper manner. It is not necessary to do Tadasana on an empty stomach. You may practice it any time during the day. If you do any other asanas before or after it, then it is recommended to have your meals at least 4-6 hours earlier. Also, ensure that your bowels are clean1. Here are the steps to do Tadasana:
In my opinion, Tadasana might provide many more additional benefits. It may be really helpful if you have sciatica or if your limbs are extra sensitive to cold temperature7.
Dr. Rajeev Singh, BAMS
Tadasana is one of the basic Yogasanas that has several health benefits, which are:
People having a desk job partake a wrong posture for prolonged hours while working. Due to this, the muscles get tightened or mal-aligned. Tadasana may be beneficial to people who have sedentary desk jobs. It may enhance core strength and improve posture. It may also be beneficial to improve the strength of weakened, curved backs1.
Tadasana may help maintain a healthy spine. Regularly practising Tadasana may keep the spine supple. It may help reduce lower back pain associated with nerve compression that usually occurs due to deterioration of the vertebral disc. Tadasana may play a role in correcting faulty spinal posture and decongestion of the spinal nerves1,2.
Pregnancy can bring along a lot of stress for some women. Doing Tadasana during pregnancy helps improve posture. It improves the strength of the abdomen and lower body muscles, keeping you robust throughout the pregnancy. It also reduces stress and keeps you calm4.
Pre-menstrual syndrome (PMS) is a group of physical and mental symptoms that occur just before menses and disappear as the menstrual flow is established. It presents with low moods, anxiety, forgetfulness, breast pain, nausea, bloating, headaches, less sleep and low energy.
Studies indicate that PMS is associated with low serotonin levels. Serotonins are chemicals in the body which help regulate mood and sleep, amongst other functions. Tadasana may help relax strained muscles and nerves, increasing the serotonin levels and thus helps get rid of low moods5.
Yoga asanas, however beneficial, must not be sought as a sole treatment protocol for any health issue. You must consult a qualified medical doctor for proper examination and treatment. Moreover, it is best to practice Yoga under the guidance of a qualified and experienced Yoga trainer, so that you can gain maximum health benefits without any adverse effects.
I came across a fascinating study that revealed something truly amazing. Researchers discovered that a yoga pose called Tadasana might actually help manage vasovagal syncope or VVS. It may help by improving blood flow and muscle tone in the legs and by coordinating breathing, which keeps the body in balance. It’s kind of like a movement-based meditation that trains the body to stay steady when you are upright. So, if someone practices Tadasana along with their regular treatment, it might make them less likely to experience VVS. Pretty cool, right8?
Dr. Smita Barode, B.A.M.S, M.S.
The conditions in which Tadasana must be done cautiously are:
People suffering from the above conditions must not lift their heels while assuming the Tadasana pose2.
A qualified and experienced Yoga teacher can assess the risk factors and help you practice Tadasana without any adverse effects.
Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe
Tadasana is a basic posture in Yoga and part of many other series of asanas (Example: Suryanamaskar). It has several benefits, especially for toning the abdominal muscles and strengthening the lower body. In addition, it provides a sense of stability to the entire body. It can also be done during pregnancy. People suffering from certain health conditions must practice this asana under the guidance of a trained and experienced Yoga teacher to avoid any untoward incidences.
Also Read: Benefits of Surya Mudra and How to Do it By Dr. Himani Bisht
Tadasana targets the spine keeping it supple and flexible. Hence, benefits people with long hours of a desk job. It also reduces back pain. It targets the muscles of the abdomen and legs, making them strong. It helps tone up the buttocks. It also works on the hip and leg to reduce pain1,2.
The name ‘Tadasana’ is derived from the Sanskrit word ‘tada’ meaning ‘palm’ or ‘mountain’ and ‘asana’ meaning ‘posture’ or ‘seat’. It is also called the ‘mountain pose’ or the palm tree posture1,2.
Tadasana must be practised under the guidance of a qualified and experienced yoga teacher who can advise you regarding the number of repetitions you must do obtain optimum health benefits.
Tadasana may be done after meals. Although, if you are practising any other asanas before or after Tadasana, ensure that you have your meals at least 4-6 hours prior1,3.
Regular practice of Tadasana may help align the vertebrae and help keep the spine supple. It may also help relieve lower back pain associated with nerve compression due to nerve degeneration1
While generally feeling unwell is not a major contraindication to do Tadasana, it is advised that you consult your doctor before practising this asana.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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0In our busy mechanical lives, exercise often takes a back seat. We often feel lazy and lethargic at the end of the day, skipping necessary physical exercise. As a result, we tend to fall prey to infections and other illnesses. Various texts state the prime goal of Ayurveda and yoga to be “Swasthasya Swastya Rakshanam, Aturasya Vikara Prashamanam”, which means ‘increasing good health and treating disease’. Many young and old people have found themselves opting for yoga with this very goal in mind. Yoga offers spiritual and moral growth and helps to manage many health issues. Yoga and asana positively impact our physiology and anatomy.
Bhujangasana, or the snake pose, is one of the popular yoga asanas1.
Bhujangasana has been particularly important in the Hatha Yoga stream as it helps all the body systems from a health perspective. Bhujangasana, the name is derived from the Sanskrit word ‘Bhujanga’, which means ‘snake’ or ‘serpent’, and ‘Asana’ means ‘posture’. Thus, it is referred to as the cobra pose, as it appears as the posture of a cobra with its hood raised1.
Bhujangasana may help to tone the abdomen and strengthen the spine, and most importantly, it also helps to improve blood circulation. Bhujangasana is a complete asana that strengthens both spiritual and physical health. It may have a beneficial effect on your back and improve digestion at the same time. It is also considered one of the best asanas to achieve a flat stomach1.
Did You Know?
Bhujangasana has four variations:
I have found that practising the Cobra Pose can potentially help in alleviating constipation. The pose involves gentle compression on the abdomen, which stimulates the digestive organs and enhances their functioning. This increased stimulation and movement of the digestive system may aid in relieving constipation by promoting bowel movements and improving overall digestion2.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
We must follow proper techniques to perform the cobra pose to obtain maximum health benefits. It is essential to maintain firm legs and refrain from putting any strain or load on the lumbar region of the spine i.e. the lower back area. The steps to do the cobra pose are as follows1,2:
Be careful with your hand placement in the cobra pose. Make sure your hands are positioned correctly, next to your chest and under your shoulders, before lifting your head and chest from the floor. Incorrect hand placement can lead to injury, so be cautious and mindful during the pose2.
Dr. Rajeev Singh, BAMS
Bhujangasana is said to be a wholesome asana with several benefits that may help to manage health and enhance your spiritual level. Some of the potential benefits of bhugangasana are:
A big tummy is no one’s favorite and may cost you your self-esteem. Bhujangasana is believed to be amongst the best asanas that may help to achieve a washboard abdomen worth envying. The benefits of this asana may uplift physical appearance and beauty, as stretching the abdominal muscles may have some effect on flattening the abdominal area1. Bhujangasana is often included in yoga sequences for improving digestion and relieving constipation.
The key is to have good blood circulation to stay energized and active. Bhujangasana may mainly improve blood circulation. Practicing Bhujangasana can increase blood circulation and promote cardiovascular health. Good blood circulation helps the cells to receive sufficient oxygen and nutrients. Moreover, improved blood circulation might also improve hormonal balance1.
If you suffer from depression or anxiety, this may be great news! Practising Bhujangasana may help you overcome the effects of stress. In studies1, it has been found to be helpful in combatting the symptoms of stress like headaches, fatigue, and weakness. It may also have some effect on managing depression. Bhujangasana is beneficial for relieving stress and anxiety, and promoting relaxation and mental well-being. However, it is better to take expert advice if you have conditions like insomnia or migraine1.
Bhujangasana may be helpful to give you back a reasonable extension. Thus, it might help strengthen your spine. The mechanism and steps involved in this asana are designed to stretch your lower and upper back. However, for people with chronic back pain, it is better to consult a doctor before trying bhujangasana1. Regular practice of Bhujangasana can improve flexibility and strengthen the spine.
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.
Ensure not to lock your elbows in Bhujangasana (cobra pose). Bent arms and relaxed shoulders are essential for maintaining proper alignment and avoiding strain. Stay mindful of your body and make adjustments as needed for better outcomes2.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Tadasana and How to Do It By Dr. Himani Bisht
Some contraindications related to Bhujangasana are:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyze the risk factors and continue to practice bhujangasana with precautions.
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Bhujangasana or cobra pose is a complete asana that helps one heal their body and spirituality. It has several benefits for the back, gluteus, body fat, and blood circulation. While practicing this pose, it is essential to maintain firm legs and refrain from putting any strain or load on the lumbar spine. One must practice this pose regularly with appropriate precautions and possibly under a trained yoga teacher to avoid any issues.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
The name Bhujangasana is derived from the Sanskrit word ‘Bhujanga’, which means ‘snake’ or ‘serpent’, and ‘Asana’ means ‘posture’. It resembles the posture of a cobra that has its hood raised. It is a complete asana that may help both physical and mental health1.
Bhujangasana steps are: Lie down on your stomach while palms are placed near the shoulders. While breathing in, slowly raise your head, chest, and abdomen. Go one vertebra at a time. Your arms should be bent at the elbows. Now slowly arch your neck and look upward—Press your navel and toes toward the floor. Hold the pose till comfortable. Breathe out and lower your abdomen, chest, and head. Repeat as guided by the trainer2.
You must practice bhujangasana under the guidance of a trained and experienced yoga teacher and follow his advice for the same number of repetitions and duration.
Bhujangasana is believed to be good for a flat stomach. It stretches the abdominal muscles; thus, it may help flatten the abdomen area1.
Bhujangasana improves blood circulation, and it may thus help cells of your body to receive sufficient oxygen and nutrients. Furthermore, improved blood circulation might support maintaining hormonal balance1.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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