Though, India was the home ground of yogasana, it was only practiced majorly by the older generations. With a paradigm shift in trends, yogasana has been not only practiced but loved too by the younger generations! It is able to win the hearts of one and all through its ease of practice and mind-blowing results.
One of the many yogasana postures is Dhanurasana or the Bow Pose. Be it the spine or abdomen, this asana has got everything covered1.
Now, like the majority of people if you’re are glued to a desk and living a sedentary lifestyle, then you need Dhanurasana in your life. So, continue reading to know more about it.
Did you know?
Dhanurasana, or the bow pose, is a complete yoga asana as it may help to tone the back and strengthen abdominal muscles. It also helps to stretch the front part of the body, including the abdomen and chest, ankles, thighs, throat, groins and hip flexors1.
Dhanurasana is derived from the Sanskrit word ‘Dhanush,’ which means bow, whereas Asana means pose or posture. Owing to the bow-shaped posture of the body while performing it, it is referred to as the bow pose. Dhanurasana may provide a beneficial effect on all back problems and enhance the digestion process1,2.
Dhanurasana may help manage the health of the human body and may stimulate the spiritual level1.
Get ready to feel strong, look beautiful, and shine with confidence with Dhanurasana! This amazing asana can possibly strengthen your shoulders and neck, while also slimming your waist. Your eyes will sparkle like never before, and you may even notice an improvement in your eyesight7.
Dr. Smita Barode, B.A.M.S, M.S.
Dhanurasana is known for its benefits in managing menstrual disorders. It may help to improve blood circulation throughout the body, promoting overall wellness. So, it’s like a natural helper in good menstrual health and keeping your blood flowing smoothly7!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
It is essential to understand the proper technique to perform the bow pose to avoid the chances of injuries and to obtain maximum health benefits2. The steps to do the bow pose are as follows:
For beginners, slight modification may be done. You may use a yoga strap or take help from someone around you if it is difficult to reach the ankles. Place it around the ankles of the feet and pull yourself upward by holding this strap with a proper grip1.
Dhanurasana is a great yoga pose for releasing nervous energy in the thoracic and cervical areas. It may also improve respiration, helping you breathe better and feel more relaxed. So, stretch like a bow and let go of tension while boosting your breath7!
Dr. Rajeev Singh, BAMS
Yoga Asanas are the “skillfull exercises” that give our body physical and mental support. Dhanurasana is a body-strengthening asana that may help to better spine health.1 Some of the potential benefits of Dhanurasana are described as follows:
Dhanurasana may help in spine stretching. Regular performing this Asana may help properly extend the spine, including the cervical region, thoracic and lumber spine. Dhanurasana also exerts great pressure on the spine resulting in an adjustment of vertebral bones. It gives your spine flexibility and elasticity and tones up the abdominal muscles. If you are suffering from slipped disc problems and regularly practice Dhanurasana, it may help you get relief from your problem2. However, you must consult a professional doctor if you suffer from back problems.
Yoga has given hope to diabetic patients to remain free from medication. A study6 (Malhotra et al., 2005) involving diabetic individuals showed that doing Dhanurasana for 3-7 mins may help to manage blood sugar levels. The study result showed reduced insulin resistance and increased insulin sensitivity. It directly affects glucose levels and also increases insulin secretion. It was also observed that performing Dhanurasana helps to reduce body mass index and waist fat. As Dhanurasana stimulates the liver and pancreas, it is beneficial for the management of diabetes. Hence, performing Dhanurasana while using conventional medicines may provide better regulation in diabetic patients.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.
Also Read: Benefits of Halasana (Plough Pose) and How to Do it By Dr. Himani Bisht
Some contraindications related to Dhanurasana are:
With the guidance of a trained Yoga expert/ teacher, we can assess and analyse the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe
Dhanurasana or bow pose is a complete Yoga Asana that helps to strengthen the back and abdominal muscles. The health benefits may include enhancing blood circulation, adjusting hunched back and body posture, managing diabetes, digestive ailments and chest ailments, etc. One must take precautions while performing this pose and possibly do it under the guidance of a professional Yoga trainer to avoid injuries.
Also Read: Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht
The name Dhanurasana derives from the Sanskrit word ‘Dhanush,’ which means ‘bow’ or ‘Asana’ means ‘posture’ or ‘pose.’ In the final pose, the body resembles the shape of a bow with its attached string, hence the name. It is a sequence of Yogasana that helps to strengthen the back and abdominal muscles.
Dhanurasana steps start with lying down in a prone position (facing downwards). While exhaling, bend the knees and hold the toes with your hands. Slowly lift your thighs, chest and head as high as possible. Maintain your body weight to lower the stomach; join the ankles. While breathing, normally look upward. Exhale and bring down the head and legs up to the knee joint. For a few minutes, maintain this position and slowly come back to your initial position.
Dhanurasana exerts tremendous pressure on the abdomen. It helps release gas from the stomach and relieves constipation and dyspepsia (indigestion).
For beginners, it gets difficult to lift their thighs from the floor. So, you may take the support of a rolled blanket and, lying on your thighs, extend your legs upward.1 However, do not try this without consulting a certified Yoga trainer.
If you perform Dhanurasana regularly, it may benefit the entire body. It may help to gain a good body posture. It may straighten your hunched back. It may enhance the blood circulation around the spinal nerves, connective tissues, muscles and organs, resulting in muscle toning and elasticity of ligaments. It may also give flexibility to the back, benefitting the entire body.
1. Jadoun S., Rana A., Yadav S. An Anatomical Exploration of “Dhanurasana”. Intern J of Trend in Sci Rese and Develop. 2020;4(4):5–11. Available from: https://www.ijtsrd.com/papers/ijtsrd30878.pdf
2. Mark Stephens. Yoga Sequencing| Designing Transformative Yoga Classes. Berkeley, California: North Atlantic Books; 2012. 1–870 p. Available from: https://mantrayogameditation.org/books/Yoga_Sequencing__Designing_Transformative_Yoga_Classes__PDFDrive.com_20190806-65995-mi65oo.pdf
3. Basavaradd I., editor. 21 June INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH). 4 Revised. Ministry of AYUSH | Government of India; 2019. 1–54 p. Available from: http://mea.gov.in/images/attach/Booklet_English_2017.pdf
4. International Day of Yoga, Yoga Postures [Internet]. Ministry of External Affairs GOI. [cited 2022 Aug 20]. Available from: https://www.mea.gov.in/yoga-postures-17.htm
5. Malhotra V., Singh S. The beneficial effect of Yoga in diabetes. Nepal Medic College J. 2005;7(2):145–147. Available from: https://www.researchgate.net/publication/7259161_The_benficial_effect_of_yoga_in_diabetes/link/5f704444458515b7cf50f771/download
6. Malhotra V, Singh S, Tandon OP, Sharma SB. The beneficial effect of yoga in diabetes. Nepal Med Coll J. 2005 Dec;7(2):145-7. PMID: 16519085. Available from: https://pubmed.ncbi.nlm.nih.gov/16519085/
7. Saraswati SS. Asana Pranayama Mudra Bandha. 4th ed. Munger, Bihar: Yoga Publications Trust; 2008. Available from: https://www.yogkulam.org/books/Asana.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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6Yoga is a rich treasure with techniques beneficial for physical, mental, and spiritual well-being. In this era of expensive pharmacotherapy with innumerable side effects, it is difficult to manage diseases like hyperthyroidism or hypothyroidism, cardiovascular conditions, obesity, and diabetes.
Therefore, introducing physical exercises like yoga can gradually hasten the recovery process. Though it evolved and flourished in India, the introduction of yoga in Western culture gained much popularity and has become a statement of an optimum lifestyle in the upper-middle classes1.
Yoga involves a lifestyle that requires maintaining certain postures (Asanas) along with controlling breathing, thoughts, and enchanting mantras (recital phrases), unlike other exercises that focus on muscle stress, repetitive movements, and heavy breathing. In yoga, body is relaxed and blood requirement is reduced. This is opposite to aerobics, zumba and other exercises that increase the workload on heart to pump more blood. Yoga triggers the neuronal hormones that add significant benefits to mental and spiritual well-being1.
One of the countless postures in yoga is the ‘Shoulder stand’, also known as Sarvangasana.
Did You Know?
Sarvangasana is a posture where the whole body is balanced on the shoulder and is therefore, also known as a Shoulder stand.
Sarvangasana constitute 3 words “Sarva”, “anga” and “asana”. “Sarva” means “all”, “anga” means body part and “asana” means posture. As the name indicates, Sarvangasana is the posture involving the whole body.
It is referred to as the Queen of asanas because it maintains the physical and mental health of an individual2.
Asanas that involve postural inversion are not part of traditional practice, as the three classic hatha yoga texts do not mention these postures. They have only recently gained more popularity with increased visibility through social networks3. It is the most effective way to streamline the body and mind. It may help in attaining peace, containment and happiness4.
Sarvangasana or shoulder pose is to be practiced in the presence of trained yoga professionals. The steps to be followed while performing this asana are:
Do not strain your body by holding the final position for long during the initial practice. Increase the duration gradually from three to five minutes. Perform Sarvangasana only once during the yoga session2.
By regularly practising Sarvangasana, you can improve your posture, relieve back discomfort, and enhance overall spinal health. I recommend practising Sarvangasana (Shoulder Stand Pose) to alleviate stiffness in the back muscles caused by poor posture or prolonged standing. This pose involves stretching and lengthening the back muscles, helping to release tension and improve flexibility7.
Dr. Rajeev Singh, BAMS
Sarvangasana offers several benefits to improve physical and spiritual health. Some of the potential benefits are:
Sarvangasana may improve the blood supply to the brain. There is an increased influx of blood to the brain during the shoulder stand position. This increased influx can also help in nourishing the hair and hydrating the scalp, thus helping in preventing hair loss and improving hair growth.
An increase in blood supply to facial muscles may lead to glowing skin. The greater blood flow may also help in keeping ourselves active and energized2.
Sarvangasana may help in decreasing the production of thyroxin hormone responsible for causing hyperthyroidism. The inverted position during shoulder stand allows the heart to pump the blood to the brain and the thyroid gland and helps in curing thyroid-related disorders. The potential benefit of the blood flow during Sarvangasana is on respiration, increasing the digestive and excretory processes, and strengthening the nervous system, which is controlled by the thyroid and parathyroid glands. When the thyroid gland functions properly, all of the above-mentioned systems of the body work effectively2.
Kumar et al. 2017 mention a study5 involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving sarvangasana as one of the postures, showed a decrease in glucose levels and changes in insulin levels. The shoulder stand pose improves the functioning of pancreas, responsible for insulin production. The enhanced insulin production may help in decreasing the risk of diabetes. The involvement of asanas or postures in daily life does not have any adverse effects, and can be used as an alternate means to improve health4.
The shoulder stand may help in increasing the blood pressure of patients with low blood pressure. A study6 conducted by Naidu, S.T. et.al., 2015 on postural inversion in yoga and its effects on cardiovascular parameters, mentions that there was an increase in diastolic and systolic blood pressure during the sarvangasana. The increase in blood pressure depends on various factors especially the population (healthy or on patients with blood pressure fluctuations) performing the sarvangasana3.
Over the years, I have found that practising Sarvangasana (Shoulder Stand Pose) can help counteract the pooling of blood in the legs and abdomen. This pose involves elevating the legs above the heart, which promotes return of the blood from the organs and improves overall circulation7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Halasana (Plough Pose) and How to Do It By Dr. Himani Bisht
Some of the contraindications related to Sarvangasana are:
The important point to consider while doing postural inversion is to perform it smoothly and slowly and it should be only practiced with a trained yoga teacher.
Also Read: Benefits of Prana Mudra and How to Do it By Dr. Himani Bisht
Tension and stress are part of everyday life, but they should not affect the mind and body. Performing sarvangasana helps de-stress by relieving the pain and increasing the blood supply to all parts of the body. However, it is necessary to follow precautions while performing sarvangasana to avoid the associated physical risks. Given the rising popularity of postural inversions in yoga, through social media, it is important to do additional research on the benefits and risks.
Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht
Sarvangasana is also known as “shoulder stand”. It is an inversion posture where the whole body is balanced on the shoulder2.
People suffering from high blood pressure, slipped disc, vertigo, atherosclerosis, cerebral thrombosis migraine, pregnant and lactating women and people with diabetic retinopathy and who have undergone surgery should avoid shoulder stand. Sarvangasana should also be avoided in patients suffering from cold, flu and sinus problems2.
For beginners, the final position of Sarvangasana or shoulder stand should be held for a few seconds. It can be gradually increased with the practice for about three to five minutes2.
The shoulder stand or Sarvangasana may help in improving blood circulation and digestion. It may also help in rejuvenating the body and maintaining balance and posture of the body. Sarvangasana may increase blood pressure, which can be used as a potential benefit for patients with low blood pressure4.
This asana should only be performed once at the end of completion of other asanas during the yoga session. An easy relaxing posture after performing sarvangasana or shoulder stand is Shavasana (corpse pose)2.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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1Yoga, 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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0Everyone knows the importance of daily exercise to keep health issues at bay. Some struggle with finding time for physical activity, while others find the cost of enrolling in gyms expensive. Truth be told, no one should have to pay a heavy price for wanting to be fit. Health is a basic right of every individual1.
This is when Yoga comes to the rescue as basic yoga practices can be done at home with minimal to no equipment. The practice of Yoga, which originated in India more than 2000 years ago, works on the mind as well as the body. The term Yoga itself is a derivative of the word ‘YUJ’ which means “to join” in Sanskrit. This term signifies the ‘joining’ of the physical body with the mind and soul2. The different physical postures (asanas) and breathing techniques (pranayama) in Yoga provide many health benefits.
There are many breathing exercises (pranayamas) in Yoga. One of them is Kapalbhati.
‘Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. While most breathing techniques in Yoga place importance on controlling the muscles of inhalation, Kapalbhati, a fast-paced breathing exercise uses the abdominal muscles for active, fast, and forceful exhalations while the inhalations are effortless and passive. It thus reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama)3.
Kapalbhati has a stimulating, cleansing, and heating effect on the body. It increases the heart beats and helps improve blood circulation and oxygen levels. It increases lung strength and function clearing the nasal passages of any congestion. It helps tone the muscles of the abdomen while providing good stimulation to the internal abdominal organs. It assists in improving concentration levels and exerts an overall relaxing effect3.
Did You Know?
To get optimum benefit from any pranayama (breathing technique), it is necessary to do it properly. Loose and comfortable clothing should be worn during this. Kapalbhati should be practiced on an empty stomach3. Follow the steps below to perform Kapalbhati effectively:
The best way to practice Kapalbhati is to have an empty stomach, as the posture involves putting pressure on your abdominal organs. Do remember that you must exhale actively and forcefully to achieve maximum benefits5.
Dr. Rajeev Singh, BAMS
Kapalbhati is one of the cleansing practices (shuddhi kriya) in Yoga. It is also referred to as the frontal brain purification technique. Some of the probable benefits of Kapalbhati are:
It is said that Kapalbhati is very beneficial for people with type 2 diabetes. The pressure in the abdomen created during forceful exhalations in Kapalbhati is said to help stimulate the pancreas to secrete insulin, which regulates blood sugar levels. Those who have prior experience in Kapalbhati may aim for five rounds of 120 strokes of Kapalbhati, as it may be beneficial in the management of Type 2 Diabetes7.
In one study, participants were told to do Kapalbhati, and their blood pressure was measured immediately afterward and then three minutes later. It showed that while the blood pressure increased immediately after performing Kapalbhati, three minutes later, the blood pressure showed a significant fall8.
This shows the potential benefit of Kapalbhati for those suffering from high blood pressure. Precaution must be taken by those with high blood pressure, as Kapalbhati is said to cause a significant increase in blood pressure. Those with high blood pressure must practice Kapalbhati under the supervision of a trained and experienced Yoga teacher.
Kapalbhati may be beneficial in combating obesity. A study9 of 60 overweight doctors, who practiced Kapalbhati six days a week for eight weeks, showed a reduction in weight and thickness of the abdominal skin fold. The probable reason for this is the forceful abdominal contractions. These contractions may stimulate receptors in the respiratory tract, gastrointestinal system internally and the abdomen externally.
This leads to simultaneous stimulation of certain parts of the brain that increase hormonal and metabolic activities in the body. With an increase in the basal metabolic rate, weight loss is said to occur along with a reduction in abdominal skin fold thickness.
Kapalbhati may potentially be useful to relax the mind and calm the person. It may be beneficial for people suffering from mood swings and minor anxiety issues. It may act as a mood enhancer and help in total relaxation. It may be beneficial for improving concentration levels. This asana may also play a role in the overall emotional well-being3.
Kapalbhati is said to increase the capacity of the lungs. Since the practice of Kapalbhati uses both abdominal and diaphragmatic muscles for breathing, it may help remove secretions from the bronchi and alveoli, so that there is more air in the lungs. It may also improve lung function and keep the nasal passages and sinuses congestion-free3.
Though Yoga asanas and pranayamas may be beneficial, one must not resort to yoga alone to combat any medical illness. Yoga is not an alternative to conventional treatment. For any disease condition, you must consult a qualified doctor who will examine you correctly and give appropriate advice.
Yoga must be practiced under the guidance of a qualified and experienced yoga teacher to avoid any injuries.
I will highly recommend practising kapalbhati if you wish to achieve radiant skin. Doing kapalbhati improves blood circulation, which will result in clear, youthful-looking and healthy skin5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Kapalbhati may not be suitable for people suffering from certain health issues, as it might prove to be harmful to them. A few contraindications related to Kapalbhati are:
For maximum benefit and to avoid any adverse incidences, Kapalbhati should be practiced under the guidance of a qualified Yoga teacher.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Kapalbhati is a quick-paced breathing exercise that has a cleansing effect on the body. It mainly focuses on having active exhalations and passive inhalation. The optimum benefits of Kapalbhati can be best enjoyed when done under the guidance of a qualified and trained yoga teacher.
Also Read: Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe
Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. So Kapalbhati literally means ‘shining forehead’. It is one of the cleansing processes of the front part of the brain (shatkarma) mentioned in the Gheranda Samhita-the most exhaustive book on Hatha Yoga written by Gheranda.
It stresses quick, vigorous exhalations and effortless passive inhalations. It reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama).
While Kapalbhati may be done in any comfortable sitting position, it is recommended to sit in Vajrasana (kneeling pose), Sukhasana (easy, comfortable pose) or Padmasana (cross-legged Lotus pose).
Kapalbhati involves vigorous contractions of the abdominal muscles during exhalation. So, it is recommended that Kapalbhati be practised on an empty stomach.
Beginners can start with three rounds of Kapalbhati consisting of 20 breaths each. They can then gradually increase the rounds and the count.
Kapalbhati is a traditional purification or cleansing process. It is said to clear up the respiratory system by helping get rid of toxic matter and waste materials. This asana may help prevent allergies in the respiratory system.
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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3In 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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