The Sun Salutation, or suryanamaskar, is a yoga practice that comes from the worship of the sun. It comprises a series of twelve asanas. According to yoga literature, while doing suryanamaskar, all muscles of the body experience stretch and pressure. Out of the twelve asanas, the eighth position yoga is adho mukha svanasana. This asana has several benefits, such as improving blood circulation and stretching the muscles of the arms, spine, legs, shoulders, and inner thighs1,2. Now, we will discuss the process of the adho mukha svanasana.
Adho mukha svanasana is also referred to as the downward-facing dog pose, downward dog pose or bent-head dog pose3. It is the forward bending position.
Adho Mukha Svanasana is derived from Sanskrit. Here adho means down, mukha means face, svana refers to dog, and asana is a posture or position. This pose is similar to that of a dog facing downward. Hence it is known as Adho Mukha Svanasana. It comes into the class of ‘prone postures’3. Let’s read about the process of adho mukha svanasana.
The process of adho mukha svanasana is as follows:
Did You Know?
Some of the benefits of adho mukha svanasana are as follows:
One of the best yoga positions to lower high blood pressure is adho mukha svanasana. As it boosts blood flow to the brain, this forward-bending position may allow the heart rate to slow down. This feature may be good to fight the factors contributing to excessive blood pressure. It may also help reduce stress by calming the body and the central nervous system4. However, please do not rely on adho mukha svanasana because it may not help to get rid of hypertension on its own. So, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer.
Chronic low back pain (CLBP) is due to an imbalance of weak muscles and poor posture. Colgrove et al., 2019 studied4 that the downward-facing dog position may help strengthen the arms, legs and lower body in people with CLBP. It may also stretch the chest, back, calves and feet and relieve lower back pain. This might help increase strength and flexibility. As a result, adho mukha svanasana may be beneficial for CLBP5. However, you should visit a doctor for better outcomes and avoid severe problems.
Phadke et al.,2014 claimed1 that suryanamaskar yoga such as adho mukha svanasana can alleviate stress, anxiety and depression. Additionally, the regulation of breath used in suryanamaskar has a calming effect on the nervous system and calms the mind1. But, the result of adho mukha svanasana in improving mental health needs to be explored. Please consult the doctor to avoid complications.
The principles of deep relaxation, surrender, and letting go that are cultivated in Adho Mukha Savasana can be applied to daily life. It teaches practitioners to find moments of stillness, calmness, and restoration amidst the chaos of everyday activities7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Chronic Pelvic Pain (CPP) is a condition in which you may have pain below your chest and above your hips that lasts for an extended period. Alison et al., 2017 studied6 the benefits of adho mukha svanasana and other yoga positions in women with CPP.t may aid in reducing pelvic floor dysfunction, which may include constipation and promote deep breathing, awareness and relaxation, all of which may assist in lowering CPP. However, you must see a doctor for better outcomes and to avoid any complications.
Tendonitis is when pain and inflammation occur in the tendons, the connections between the muscles and the bones. It can occur in the area near the ankles and wrists. The book ‘The Yoga Beginner’s Bible’, by Morello2, 2015, demonstrated that adho mukha svanasana might help manage tendonitis. While doing the adho mukha svanasana, the heels are pressed on the ground. It might help stretch the calf muscles2. Even so, you must consult a doctor for proper diagnosis and treatment.
Some other benefits of dog pose yoga 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.
While in Adho Mukha Savasana, the body experiences a complete stretch from the fingertips to the toes. It elongates the spine, stretches the hamstrings, releases tension in the shoulders, and provides an overall sense of openness and length8.
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 Agni Mudra and How to Do it By Dr. Ankit Sankhe
Adho mukha svanasana is a forward bending type of position. It may help stretch the muscles of the legs, hands, calves and inner thighs. This is a rejuvenating pose. It might help strengthen the muscles and improve the blood supply to the brain. Even so, you may avoid this asana if you feel pain in the body while practising it; kindly consult the doctor.
Also Read: Benefits of Bhastrika Pranayama (Bellow’s Breath) and How to Do It By Dr. Ankit Sankhe
No, although more research is needed to prove the effects of adho mukha svanasana or downward facing dog pose on skin. Kindly consult a doctor.
No, however, more studies are required to determine the effects of downward facing dog pose or adho mukha svanasana for hair growth. Please consult the doctor for health results.
No. However, please consult the doctor for diagnosis and treatment.
No, but more research is needed to prove the effects of adho mukha svanasana on Alzheimer’s disease.
Adho mukha svanasana improves blood circulation in the head. It may also help increase oxygen saturation levels. This might help the lungs and heart to become stronger6. Even so, you might consult a 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.
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0Mudra is a term which means ‘gesture’. Each mudra has an effect on the body, mind, and energy. Yogis describe the mudras as postures that regulate energy flow, which can connect the individual body’s energy with the universal or cosmic force.
Mudras are classified into five varieties: hasta (hand), mana (head), kaya (postural), bandha (lock) and athara (perineal). The lips, head, eyes, ears, and tongue are used when performing a mana mudra. For example, the shambhavi mudra belongs to the category of mana mudras that uses the eyes. It is also categorized as mukha mudra. It is an essential aspect of kriya yoga which may help improve our spiritual life1. Let’s read about the interesting features and benefits of shambhavi mudra.
Did you know?
Shambhavi mudra is also called ‘eyebrow centre gazing pose’ or ‘bhrumadhya drishti pose’. This mudra can be performed with the eyes open. It is also incorporated in asanas such as simhasana or the lion pose. Shambhavi mahamudra and internal shambhavi mudra are two variations of shambhavi mudra. With your eyes closed, you can perform the internal shambhavi mudra. Sadhguru of the Isha Foundation is the inventor of the shambhavi mahamudra kriya. This variation consists of a variety of yoga exercises and meditation levels to achieve a variety of advantages1. This article talks about shambhavi mahamudra in detail. However, for the sake of simplicity, we have used the term shambhavi mudra to describe it.
Researchers4 believe that the regular practice of Shambhavi meditation may improve the quality of sleep. I suggest one should get into the habit of regularly practising the Shambhavi Mudra gradually and not overdo it for best outcomes.
Dr. Rajeev Singh, BAMS
The shambhavi mudra steps are as follows1:
Following are the benefits of shambhavi mudra:
In a 2017 study2, Peterson et al. investigated the effects of shambhavi mudra on diseases linked to stress. The research found that shambhavi mudra is a low-cost natural therapy that assists in stress reduction in individuals. In addition, it may calm the mind. As a result, it might be helpful in illnesses like depression and anxiety related to stress1. More research, however, is required to demonstrate the impact of shambhavi mudra on mental health. Therefore, please see your doctor for better health outcomes.
Systolic blood pressure is the pressure exerted on the walls of blood vessels when your heart pushes blood out to all the organs. Improvement in systolic blood pressure may enhance the heart function. Parthasarathy et al., 2019, studied3 the effect of shambhavi mudra and yogasana on systolic blood pressure. It showed that after six weeks of yoga, there was an improvement in systolic blood pressure. However, more studies may be necessary to determine the exact impact of shambhavi mudra on the heart. Therefore, before performing the shambhavi mudra, you should seek medical advice for diagnosis and treatment of any heart related condition you may have.
Shambhavi mudra may help strengthen the eye muscles. It may also help release the pressure in the region of the eyes. As a result, it might help to avoid eye problems1. However, you must consult the physician as it might cause complications and should be done under the guidance of your trainer.
Regular practice of shambhavi mudra may stop the degeneration of the pineal gland. The pineal gland is essential in maintaining the function of the brain and hormonal balance. It may also help in emotional development in children above the age of eight years1. However, you must consult your child’s pediatrician or a specialist before starting this practice.
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.
Menstrual issues are considered to affect 75% of women, which has a significant negative influence on their physical, psychological, social, and economic well-being. Yoga has recently gained a lot of popularity as one of the basic alternative therapies for numerous illnesses. Studies on the advantages of yoga and meditation for treating these conditions have been ongoing and are very encouraging. According to the studies, before beginning the Shambhavi Mudra kriya and after using it for at least six months, respondents reported significant improvement in various menstruation illnesses such as dysmenorrhea, premenstrual syndrome symptoms, heavy menstrual flow and irregular menstrual cycles.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Shalabhasana (Locust Pose) and How to Do It By Dr. Himani Bisht
Like every exercise, Shambhavi mudra has the following risks and contraindications:
With the guidance of a qualified and experienced yoga teacher, we can assess and analyse the risk factors and continue to practice the exercise with precautions.
The Shambhavi Mudra is well-known for its benefits. Although, it can cause more harm than improvement in your health if not done correctly. Reports say that Shambhavi Mudra may even cause headaches. I suggest the practice of Shambhavi Mudra should be done under an experts’ guidance, and not for more than 10 minutes in a day.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Shunya Mudra and How to Do It By Dr. Ankit Sankhe
Shambhavi mudra is also called mukha mudra since it is performed with the eyes. It has multiple benefits, like strengthening the eye muscles and reducing stress and depression. Even so, you may avoid this mudra if you feel pain in the body while practising it. You should consult the doctor before performing the shambhavi mudra.
Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht
No, However, more research is needed to determine the effects of shambhavi mudra on the skin.
No, but more research is needed to prove the effects of shambhavi mudra on Alzheimer’s disease.
Yes, shambhavi mudra is advised in children as it may be helpful in emotional development and improve brain function. It may also maintain the hormonal balance. However, please consult the doctor for best results in children.
No, but additional studies on the eyebrow centre gazing pose is needed. Please consult a physician.
No. However, further research is required to prove whether the shambhavi mudra affects cancer.
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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2We all know the benefits of exercise; however, finding the discipline to start training and sticking with it is often challenging. Whether you are at the beginning of your fitness journey or somewhere in the middle of your health transformation, yoga might help you get started. In this modern world, yoga has taken its firm place in society. Many healthcare professionals have begun recommending yoga as a holistic way to improve various health conditions. It is cost-effective, and when combined with modern medicine, yoga may become a vital means of providing complete healthcare solutions for the public health system. Yoga consists of several asanas and postures that might benefit different areas of the body1. In this blog, we bring one such Yoga pose, the Uttanpadasana pose. Let us learn more about Uttanpadasana’s benefits and more.
Did you know?
Uttanpadasana is a traditional upward-facing yoga pose. In Sanskrit, Uttana means ‘raised’, and pada means ‘leg’; thus, Uttanpadasana is also called the raised leg pose. In the Uttanpadasana yoga, your legs are extended straight above the ground and held at a 90° angle. Uttanpadasana yoga pose might help with problems such as indigestion, constipation, diabetes, and nervous exhaustion. This pose may create a balance between the navel region and strengthen the nabhimandal or the abdominal region1.
You may practice Sarvangasana as a follow-up pose. Sarvangasana is a head-down body-up pose in which one lifts the trunk and legs above the head, supporting the body weight on the spine, arms, and shoulder1,2.
Uttanpadasana has two types:
The following steps will assist you in performing the Uttanpadasana pose:
Let me tell you a secret! Uttanpadasana may aid in menstrual pain. Yes, you read it right. I recently read an article suggesting that the lower abdominal muscles are where the pain is most concentrated, and the motive of asana practice for pain relief is to achieve muscular relaxation by extending those muscles. From my perspective, the regular use of relaxation methods and yoga poses may lessen period-associated discomfort and irregular periods6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Uttanpadasana mainly targets the abdomen, legs and lower back might create a sense of balance in the body. Raised leg pose may also have the following benefits:
A study1 by Salomi et al., 2022 found that the daily practice of Uttanpadasana might help enhance the functions of the digestive system. As you perform the asana, your abdominal organs get massaged, improving their functions. It might help to make more digestive juices which might increase bowel movement and help remove waste from the body. This action might be beneficial in reducing various stomach ailments such as flatulence, indigestion, acidity and constipation. Thus, Uttanpadasana yoga might be recommended for people suffering from stomach-related digestive issues1,2. If you have a constant digestive problem, consult a doctor; do not rely on this asana.
The regular practice of Uttanpadasana yoga might make your abdominal muscles stronger. During this asana, your abdominal muscles are contracted, which may improve the toning. The Uttanpadasana pose may balance the navel centre and strengthens the abdominal muscles (nabhimandal)2.
Salomi et al., 2022 suggested1 Uttanpadasana might help boost blood flow to your heart. While performing the Uttanpadasana pose, you lie down on the floor, which creates less pressure on your heart and blood vessels.A reduction in the constant pressure allows the heart to function more effectively. It might boost the circulatory system allowing a more effortless blood flow through the veins and heart1.
Yoga practice may help develop the body and mind; however, it is not an alternative to modern medicine. Therefore, you should not depend on yoga alone to treat any health condition. Instead, consult a qualified doctor who will assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.
In this 5G era, we constantly struggle to walk parallel to the fast-growing world. But with this, stress and anxiety has become a common complaint. From my experience, when Uttanpadasana collaborates with other yoga asanas, it may do wonders for our minds and overall health! Deep breathing involved in this yogasana adds oxygen to the blood flow and triggers the production of endorphins, which are organic substances that may energise and induce calm. I recently read an article which suggests that this yogasana may enhance the well-being, balance, spirit, determination, efficiency and output of individuals and organisations7.
Dr. Rajeev Singh, BAMS
Uttanpadasana must be practised with a few precautions to avoid injuries, and the risks may include the following:
With the supervision of a qualified yoga master, you may assess and analyse the risk factors and continue to practise Uttanpadasana yoga with precautions.
Uttanpadasana is a traditional yoga pose in which the legs are raised above the ground and maintained straight up at 90°. It has two types namely, Ek pad uttanpadasana and Dwi pad uttanpadasana. This asana may benefit the abdominal muscles and create balance in the navel centre. I Relief in indigestion is probably the main focus of Uttanpadasana benefits. Regular practice may not only enhance bowel movement and blood flow but also may reduce lower back pain and strengthen the legs and hamstrings. However, practice the Uttanpadasana pose under the guidance of a trained yoga master for best results
Also Read: Benefits of Supta Vajrasana (Reclined Thunderbolt Pose) and How to Do it By Dr. Ankit Sankhe
Uttanpadasana is an upward-facing pose. The name is made of two Sanskrit words, in which uttana means ‘raised’, and pada means ‘leg’; hence, Uttanpadasana is also termed as the raised leg pose. In the Uttanpadasana pose, either one or both legs are raised straight upwards at 90° above the floor1.
There are two types of Uttanpadasana yoga pose. One is Ek pad Uttanpadasana which is performed with one leg raised at a time and Dwi pad Uttanpadasana, which includes raising both legs at the same time and holding them at a 90° angle1,2.
You may perform Uttanpadasana yoga three or four times daily for best results. You may practise raised leg pose for five seconds, and if comfortable, you may increase the holding time to 30 seconds2.
Uttanpadasana may target the legs, hamstrings, abdomen and lower back muscles. An increase in the strength and flexibility of these areas may be seen with regular practice2.
Uttanpadasana might benefit the digestive system. It may produce digestive juices increasing bowel movement and allowing waste excretion. In this asana, your abdominal organs may get massaged, which might relieve stomach ailments such as flatulence, indigestion, acidity, and constipation1,2.
1. Salomi S, Kiranmayi P, Pentakota V, Vijayalakshmi P. Impact of Sarvangasana and Uttanpadasana on Hemodynamic parameters. Res J of Pharm and Techno. 2022;15(7):3029–33. Available from: https://rjptonline.org/HTMLPaper.aspx?Journal=Research+Journal+of+Pharmacy+and+Technology%3bPID%3d2022-15-7-28
2. Yogapoint- Guide to Yoga Practices. [Internet]. YogaPoint India; [cited 2022 Oct 16]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf
3. What is Uttana Padasana? – Definition from Yogapedia [Internet]. [cited 2022 Oct 16]. Available from: https://www.yogapedia.com/definition/6338/uttana-padasana
4. Swimmers perform Yoga in Yamuna – Times of India [Internet]. [cited 2022 Oct 16]. Available from: https://timesofindia.indiatimes.com/city/allahabad/swimmers-perform-yoga-in-yamuna/articleshowprint/92372902.cms
5. Swami Adhyatmananda. Varicose vein [Internet]. Yoga and Health. [cited 2022 Oct 19]. Available from: https://www.divyajivan.org/yoga&health/varicose%20vein.htm
6. Satyanand V, Hymavathi K, Panneerselvam E, Mahaboobvali S, et al. Effects of yogasanas in the management of pain during menstruation. Int J Phys Educ Sports Health. 2014 Nov;1(1):1–4. Available from: https://www.researchgate.net/publication/268983506_Effects_of_Yogasanas_in_the_Management_of_Pain_during_Menstruation
7. Zala S, Maheshwari V. Effectiveness of yoga intervention to reduce perceived stress among corporate executives. GAP Gyan: A Global Journal of Social Sciences. 2022 Apr–Jun;5(2):1–7. ISSN: 2581-5830. Available from: https://www.gapgyan.org/res/articles/%281-5%29%20EFFECTIVENESS%20OF%20YOGA%20INTERVENTION%20TO%20REDUCE%20PERCEIVED%20STRESS%20AMONG%20CORPORATE%20EXECUTIVES.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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0Did you know a Google Books search of ‘yoga’ retrieved ‘about 8,850,000’ hits in 1.6 seconds? Numerous books have been written on yoga. In addition, there is an end number of data related to yoga available online in online books, web pages, blogs, youtube videos, and articles. The ‘Upanishads’, ‘Bhagvada Gita’, and ‘The Yoga Sutras of Patanjali’ are among the oldest texts that mention yoga. Yoga includes various techniques like physical postures (asana), breathing techniques (pranayama), mudra (gestures), meditation (dharana, dhyana and samadhi), kriya (yoga of awareness and action) and chanting (mantra)1. Mudra are gestures of positions, usually of hands. It locks and guides the flow of energy in the body2. Let us look at the health benefits of one such mudra, the chin mudra.
The practice of mudras engages the body and the mind, which may have several benefits for the body. The word ‘chin’ means consciousness and mudra means gesture; therefore, chin mudra translates to gesture of consciousness in English. It is believed that the practice of chin mudra may instill wisdom and spiritual enlightenment in an individual. Chin mudra is often combined with asanas (postures) and pranayamas (breathing techniques) like Nadi Shodhana and Ujjayi Pranayama2.
Did You Know?
Some of the interesting facts associated with chin mudra are:
You can do the chin mudra in the following way:
Chin mudra is derived from two words; chin means consciousness and mudra means gesture. As it is easier to practice, chin mudra can be performed in all types of meditation. Therefore, if you are a beginner in the world of yoga and meditation, you can start with chin mudra and proceed towards excellence8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential benefits of chin mudra are as follows:
A study3 by Chadayan N. et al. in 2020 showed that practicing a yoga protocol that includes chin mudra might be beneficial to lower blood pressure. However, more research is yet to be done to confirm if chin mudra may be beneficial for lowering blood pressure. Therefore, you must consult your doctor for abnormal blood pressure instead of self-medicating.
A recent study4 by Kumar et al. in 2022 showed that regular yoga practice, including chin mudra, may be beneficial for boosting immunity. This may further be beneficial for infections like covid-19. However; more studies are required to check if chin mudra may boost the immune system. Therefore, you must work on building your immunity regularly and not solely rely on yoga.
A study5 conducted by Narahari et al. in 2016 showed that practicing yoga protocol, including chin mudra, may be beneficial for people with lymphedema due to breast cancer. Lymphedema is swelling in the body due to the buildup of a fluid called lymph. The result suggested that the yoga protocol may reduce fibrosis (thickening and scarring of tissues) and the buildup of lymph. However, further studies are required to check if chin mudra may be beneficial for cancer. Cancer is a dangerous disease; you must take proper treatment instead of self-medicating.
A study6 by Jasti N et al. in 2020 showed that practicing a yoga protocol, including chin mudra, may reduce stress. Additionally, chin mudra may also help to manage depression. This may be due to the ability of chin mudra to stimulate the root chakra. The root chakra refers to the driving force that gives us energy. Chin mudra may help to relax the body and mind, bringing calmness and easing tension2. However, further studies are required to check if chin mudra may be beneficial in managing stress and depression. Therefore, you must consult your doctor if you have high stress levels or symptoms of depression.
Chin mudra may help increase focus and concentration. It may balance the air element and regulate the energy flow in the body; therefore, it may stimulate the brain and empower the mind2. However, more research is required to check if chin mudra can improve concentration.
Practicing chin mudra regularly may stimulate the pituitary gland and the nervous system. The pituitary gland is a pea-shaped gland that controls the other endocrine glands. Chin mudra may help stimulate the pituitary gland and the nervous system by balancing the air element in the body2. However, further studies are required to check if chin mudra can stimulate the pituitary gland and the nervous. Therefore, you must consult your doctor if you experience any symptoms related to hormonal or nervous system disorders.
There are various types of pranayama, i.e., Adham, Madhyam, Adhyam, and Mahat yoga pranayama. All these types of pranayama will help you open up your lung capacity. During Adham pranayama, chin mudra is commonly practised yoga mudra as it might help in controlling the lower parts of the lung7.
Dr. Rajeev Singh, BAMS
Chin mudra may be beneficial for insomnia and other sleeping disorders due to its ability to balance the air element in the body2. However, further studies are required to confirm if chin mudra may be beneficial for sleep disorders. Therefore, you must consult your doctor if you are experiencing any sleeping disorders instead of self-medicating.
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.
Also Read: Benefits of Brahma Mudra and How to Do it By Dr. Himani Bisht
There were no associated risks or contraindications that have been investigated or reported as yet. However, it is essential to take necessary precautions before performing chin mudra. You must sit straight with your hands on your knees and palm facing upwards. Your middle, ring and little finger must be adequately stretched. You must be extra cautious if you have heart disease. Pregnant and lactating mothers should be careful too. It is best to perform chin mudra under professional guidance.
Also Read: Benefits of Bakasana (Crane Pose) and How to Do It By Dr. Ankit Sankhe
The word ‘chin’ means consciousness and mudra means gesture; therefore, chin mudra translates to gesture of consciousness in English. It is believed that the practice of chin mudra may instill wisdom and spiritual enlightenment in an individual. Chin mudra may help to boost the immune system, regulate blood pressure, improve concentration and manage stress and depression. It may also protect against cancer and help in the case of insomnia. Additionally, chin mudra may stimulate the nervous system and pituitary gland. However, yoga is still not an alternative to modern medicine. People with pre-existing diseases, pregnant and lactating mothers must be cautious before performing chin mudra. You must practice chin mudra under the guidance of a professional.
Also Read: Benefits of Shambhavi Mudra (Eyebrow Centre Gazing Pose) and How to Do It By Dr. Ankit Sankhe
Chin mudra may help to boost the immune system, regulate blood pressure, improve concentration and manage stress and depression. It may also protect against cancer and help in the case of insomnia. Additionally, chin mudra may stimulate the nervous system and pituitary gland. However, yoga is still not an alternative to modern medicine.
Sit in a comfortable position. Keep your back straight and shoulders relaxed. Make sure your head and chest are held high. Place your hands on your knees with your palms facing upwards, and touch the tip of your thumb with the tip of your index finger. Let the middle, ring and little finger be extended. Do this step with both hands. Close your eyes and concentrate on your breathing. You can chant mantras while performing this mudra for a better outcome. You can practice chin mudra three times for about 5-15 minutes each, up to 45 minutes daily2.
Chin mudra is often combined with pranayamas (breathing techniques) like Nadi Shodhana and Ujjayi Pranayama2.
Yes, chin mudra may be beneficial for insomnia and other sleeping disorders due to its ability to balance the air element in the body2. However, you must consult your doctor if you are experiencing any sleeping disorders instead of self-medicating.
Chin mudra may help to improve concentration and manage stress and depression. Chin mudra may also help to relax the body and mind, bringing calmness and easing tension. This may be due to its ability to stimulate the root chakra. The root chakra is the driving force that gives us energy2. However, you must consult your doctor if your mental well-being is hampered.
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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1Yoga has become a multibillion-dollar industry. It is practiced by people from all age groups, including celebrities, bloggers, housewives, youngsters, and old-aged people. According to statistical studies, about sixteen million Americans practice yoga every year. Nowadays, several entrepreneurs have started the concept of ‘doga’ which involves the practice of yoga with their dogs. Yoga is about a mat, outfit, and centre for many people. Yoga has a deeper spiritual meaning which consists of asanas (postures) and pranayama (breathing technique) with numerous health benefits1. Let us glance through the health benefits of the dandasana yoga pose.
Did You Know?
Asanas are practiced by sitting comfortably in one position for an extended period. Certain asanas may open the energy and psychic centres in the body. Asanas may help to control the mind, body, and energy. Dandasana is one such asana that may have several benefits for the body2. ‘Danda’ means staff or stick, and ‘asana’ means pose. Hence, dandasana is also known as stick pose or staff pose. It is a seated pose, where the staff represents the straight and strong spinal column3,5.
Dandasana can be practiced in the following way:
You can do this for 20-30 seconds or 10-20 breath cycles3.
From experience, let me tell you the benefits of Dandasana! Dandasana might be your ally in belly fat loss! Studies say that regular practice of Dandasana may aid in fat loss from the belly (lower abdomen)11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential health benefits of dandasana are:
Guner et al. conducted a study4 in 2014 to investigate the fatigue and balance of patients with multiple sclerosis using the Fatigue Severity Scale (FSS) and Berg Balance Scale (BBS). The result suggested that the yoga protocol which includes dandasana may help to balance and reduce fatigue due to its ability to strengthen the voluntary muscles and may control the nervous system4. Further large-scale studies required to check the effect of dandasana on fatigue and balance.
A study5 conducted by Cowen et al. in 2004 showed that the practice of a yoga protocol that included dandasana might help to lower blood pressure. However, further large-scale studies are yet to be done to check the effect of dandasana on blood pressure. Therefore, you must consult your doctor in case of abnormal blood pressure. Do not self-medicate.
Regular practice of yoga, including dandasana, may help to manage stress. It may improve awareness, mental state, emotional balance, and energy. In a study5, stress was measured by the perceived stress scale, which suggested a reduction in stress levels.However, more research is needed to confirm if dandasana may help to manage stress. Therefore, you must consult your doctor if your mental well-being is hampered.
Practicing yoga which includes dandasana may relieve breast cancer complications. Dandasana may reduce pain and increase the chances of survival of people previously diagnosed with breast cancer6. However, more study is required to check if dandasana may benefit from cancer complications. You must consult your doctor if you experience discomfort after getting cured of cancer. You shall not rely on yoga and should take proper treatment.
Regular practice of yoga, including dandasana, may be beneficial for cardiac arrhythmia (irregular heartbeat). A study7 conducted by Sharma et al. in 2021 showed that the practice of yoga might be beneficial to improve heart rate and may regulate blood pressure. However, further studies are required to check if dandasana may benefit the heart. You must consult your doctor if you have any symptoms of heart disease.
A study4 conducted by Guner et al. in 2014 showed that dandasana may help to improve posture. It may help in strengthening the back muscle and stretching the shoulder and the chest. However, further studies are required to check if dandasana may help to improve posture.
Also Read: Benefits of Konasana (Angle Pose) and How to Do it By Dr. Ankit Sankhe
A study9 conducted by Vaghela et al. in 2020 showed that regular yoga practice, including dandasana, may be beneficial for osteoarthritis. Yoga may improve the quality of life in osteoarthritis knee patients. It may reduce pain, improve knee mobility, and improve muscle strength.However, more studies are required to check if dandasana may benefit osteoarthritis. You must consult your doctor if you experience severe pain due to osteoarthritis.
Yoga practice may help in developing the mind and body. However, it is 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 experience, I suggest you may lose excess weight and tone up your muscles by beginning a new fitness regimen including a modification of Dandasana12.
Dr. Rajeev Singh, BAMS
The risks associated with dandasana are as follows:
Also Read: Benefits of Kapotasana (Pigeon Pose) and How to Do it By Dr. Himani Bisht
Dandasana is an asana that may have benefits for the body. ‘Danda’ means staff or stick, and ‘asana’ means pose. Hence, dandasana is also known as stick pose or staff pose. It is a seated pose, where the staff represents the straight and strong spinal column. Dandasana may have potential health benefits which may help to reduce fatigue and balance the body. It may help to regulate blood pressure and manage stress. Dandasana may act against cancer, spondylitis8, and osteoarthritis and improve the function of the heart. However, further studies are required to check if dandasana may benefit the mentioned diseases. You must consult your doctor if you have health issues and practice dandasana under the proper trainer.
Also Read: Benefits of Natarajasana (Dancer Pose) and How to Do it By Dr. Ankit Sankhe
Dandasana may help to reduce fatigue and balance the body. It may help to regulate blood pressure and manage stress. Dandasana may act against diseases like cancer, spondylitis8, and osteoarthritis and improve the function of the heart4,9.
Sit on the floor comfortably and stretch your legs in front of you with your feet together. Draw your buttock flesh out to the sides and feel the pressure on the bones. Balance your ankles and draw your thighs closer to the ground. Extend your heels and draw your kneecaps towards your pelvis. Lift your waist by sucking your ribs in and pulling your breastbone up. Extend the arms in the air until in line with the shoulders pulling away from the ears. Look in the front and loosen your jaw. Keep your back straight, and do not allow your abdomen to sag3.
People with wrist or lower back injuries shall refrain from doing dandasana10.
Dandasana is known as the staff pose. It is a seated pose, where the staff represents the straight and strong spinal column3.
You can do dandasana for 20-30 seconds or 10-20 breath cycles3.
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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0Health is wealth and all of us deserve the right to good health. Health is a positive concept that not only means freedom from diseases but also includes the feeling of well-being. Keeping this in mind, yoga has been introduced at the school level to teach healthy habits and a sustainable lifestyle from a young age1.
Yoga has its primary establishments in India. It is a form of science accepted worldwide, including the Western countries. Yoga aims at developing strength, endurance, and stamina at a physical level and empowers concentration and mindfulness at the mental level1.
Yoga teaches several asanas or postures. Here, we bring one such asana called Bakasana. Let’s read more about the Bakasana benefits, techniques, and much more.
Did You Know?
Bakasana comes from a Sanskrit word in which ‘Baka’ means ‘crane’ whereas ‘asana’ means pose or posture. The final position of this asana replicates a crane; hence, it is called the crane pose. Bakasana or the crane pose yoga, is an arm balancing pose as it exerts more pressure on the arms and wrist. Bakasana benefits may release negative emotions like stress, anxiety, and depression out of the body. It may create a sense of awareness in the body to maintain stability and focus1,3.
Bakasana variations may include Parsva Bakasana pose. In this asana, ‘Parsva’ means side and Bakasana means crane pose. Hence, also called the side crane pose. Parsva Bakasana yoga is classified as an intermediate level of yoga and it involves twisting and balancing on the arm. It is similar to the Bakasana pose as both arms are in front but unlike the crane pose, both legs are extended on one side3.
Bakasana is classified as an intermediate arm balance yoga pose. You may practice Padmasana (cross-legged sitting pose) as one of the Bakasana preparatory poses2,3. Bakasana steps are listed below:
Some of the potential benefits of the Bakasana are described below:
Stretching the body to become mobile and flexible might offer several physical benefits, such as improving body posture, reducing bodily pain and soreness, etc. Such flexibility exercises may allow deeper movements in the joints and muscles. Bakasana yoga might help you attain flexibility in your body. Combining crane pose with other flexibility exercises might reduce muscle stiffness. It might also increase the flexibility of the ankles, hips and knees2.
Are you an active sportsperson? Maintain your spine flexibility and core strength by practising yoga asanas. Yoga asana like Bakasana (crane position) aids in improving core muscle strength along with upper body strength. When practised with Ushtrasana, Bakasana might help in building spine flexibility, body strength, balance, and awareness5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Depression may affect how you feel, think, and handle daily activities. Research has found that various environmental and psychological factors may lead to depression. The regular practice of Bakasana yoga might help overcome depression. In the Bakasana pose, you carry yourself above the ground, which might increase your blood pressure and boost your physical balance. Bakasana might be a suggestive solution for depression2.
Balance and coordination are the two main factors that help control body movement. Bakasana might help increase a sense of balance in the body, which might positively stimulate the functions of the nervous system. Bakasana yoga may also enhance concentration allowing you to focus more1,2.
Also Read: Benefits of Udana Mudra and How to Do it By Dr. Himani Bisht
Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, you should not rely on yoga alone to treat any condition. Instead, consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.
Also Read: Benefits of Chin Mudra and How to Do it By Dr. Ankit Sankhe
Bakasana requires maintaining stability and hand-to-body coordination. Unfortunately, one wrong movement may lead to injury. While performing the Bakasana pose, watch out for the following risks:
With the guidance of a trained yoga master, you can assess and analyze the risk factors and continue to practice Bakasana with precautions.
Moving too fast while practising yoga asanas like Bakasana might lead to injury. As Bakasana focuses more on muscular strength and endurance, practise the yoga asana in a more gentle and controlled manner6.
Dr. Rajeev Singh, BAMS
Bakasana yoga is an intermediate-level arm-balancing yoga pose. Bakasana is also referred to as crane pose yoga. It might help attain flexibility of the legs, ankles, and hips. It might also increase the sense of balance in the body. As it is classified as an intermediate pose, it requires proper guidance from a trained Yoga teacher to be done without any complications.
Also Read: Benefits of Makarasana (Crocodile Pose) and How to Do it By Dr. Ankit Sankhe
Bakasana is an intermediate-level arm-balancing yoga pose. It combines two Sanskrit words: ‘Baka’ means ‘crane’ and ‘asana’ means pose. While performing the Bakasana pose, the final position appears as a crane; hence, it is called the crane pose1,3.
You may perform Bakasana yoga for five to ten seconds and if you are comfortable, you may hold the pose for one minute1,2.
Some of the contraindications of the Bakasana pose include knee pain, wrist pain, high blood pressure, heart disease, blood clots in the brain, pregnancy, and menstruation1,2.
The crane pose may target the arms, wrists, hips, shoulders, chest, and abdominal muscles.
Bakasana yoga is an intermediate pose and might be challenging to perform. Therefore, you should take precautions, such as avoiding excess pressure on the elbow while raising the feet and ensuring proper strength and stability while balancing the body1,2.
Also Read: Benefits of Padahastasana and How to Do it By Dr. Ankit Sankhe
1. Uppal S, Sutar B. Yoga A Healthy Way of Living Secondary Stage. 1st ed. New Delhi: NCERT; 2015. 1–96 p. Available from: https://ncert.nic.in/dess/pdf/tiyhwlss1.pdf
2. Yogapoint- Guide to Yoga Practices. [Internet]. Yoga Point India; [cited 2022 Sep 6]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf
3. Kaminoff L, Matthews A, Ellis S. Yoga Anatomy. United States of America: United Graphics; 2007. Available from: https://samadhiyogaashram.com/pdf/LeslieKaminoffYogaAnatomyzliborg-200817-225010.pdf
4. What is Bakasana? – Definition from Yogapedia [Internet]. [cited 2022 Oct 3]. Available from: https://www.yogapedia.com/definition/5192/bakasana
5. Singh N. Role of yoga in sports. Think India J. 2019;22(4):172-178 [cited 2025 Dec 19]. Available from: https://thinkindiaquarterly.org/index.php/think-india/article/view/10822/6531
6. Singh R, Singh V. Comparison of batting skills in terms of influence of intelligence of cricket players. In: UGC Sponsored 2nd National Conference on Latest Trends in Health and Physical Education, University College of Medical Sciences, University of Delhi, Dilshad Garden, Delhi; 2017 [cited 2025 Dec 19]. Available from: https://www.researchgate.net/profile/Vikram-Singh-21/publication/315572800_Comparison_Of_Batting_Skills_In_Terms_Of_Influence_Of_Intelligence_Of_Cricket_Players/links/592bf501a6fdcc44435cafc8/Comparison-Of-Batting-Skills-In-Terms-Of-Influence-Of-Intelligence-Of-Cricket-Players.pdf#page=24
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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1Health is the real wealth. It is the path to one’s happiness. Health is defined as having the physical, emotional, mental and social ability to deal with one’s environment. Yoga includes breathwork practices, mainly through the nose and nostrils, and it may be hard to keep the nasal passages clean especially in those having upper respiratory tract ailments. Therefore, ‘Shatkarma’, the six types of cleansing practices described in hatha yoga, are beneficial before performing yoga asanas. Among these, jalneti is the most popular and widely used method that is helpful in respiratory illnesses and other health issues. In addition, neti practices allow you to perform yoga and pranayama much more comfortably1,3. Let’s find out more about jalneti now.
In Sanskrit, jala means ‘water’, and neti means ‘to guide’. Jalneti is mainly intended to clean the nasal airways of the body2. Let us learn the process of jalneti.
Jalneti is ideally practised in the morning before asanas and pranayama3. The process of jalneti is as follows:
In this way, you can practice the jalneti.
Did You Know?
Let us go into more detail about the benefits of jalneti.
The cleansing process jalneti has several benefits as follows:
According to yogic literature3, jalneti may reduce the progress and occurrence of upper respiratory tract infections. It may be more effective in managing rhinitis, which occurs due to inflammation of the mucous membrane of the nose. It may also be helpful in sinusitis, in which inflammation occurs in the nasal spaces and head or sinuses. It appears to be effective in both children and adults. Jalneti process may restore nasal mucosa capacity and fight against mucus and dirt. Jalneti may also be helpful in respiratory diseases such as asthma, pneumonia, bronchitis, and pulmonary tuberculosis as it may clear the nasal canal and increase oxygen intake, improving respiratory functions. However, don’t rely on jalneti as it can cause serious side effects. So, please visit a doctor for proper therapy and try this under the supervision of a trainer.
Cleansing processes like neti and dhauti might be helpful in removal of toxins and other unwanted secretions from air sinuses and nasal passages. It might even clear the secretions from the gastrointestinal tract. In addition, it may help to reduce the volume of infected material and intensity of infection4. Even so, you must consult a doctor for proper diagnosis and treatment.
A study by Singh et al., 20114 showed the effectiveness of jalneti and yoga asanas in managing rheumatoid arthritis. It may reduce the symptoms of rheumatoid arthritis like early morning stiffness, pulse rate, joint inflammation, pain intensity, lymphocyte count, blood pressure and uric acid levels in the participants. Thus, yoga and jalneti might be used as sound therapy for rheumatoid arthritis for faster healing if done with medication. Kindly consult a doctor for better results.
Jalneti may improve the presence of mind and intelligence. Also, it may relieve stress. In a study5, Uma and others developed an integrated approach to yoga comprising jalneti as a therapeutic tool for mentally disabled children. The results were positive as it improved their mental ability, intelligence and social behaviour. In addition, jalneti may improve memory, concentration and occupational stress. Also, it may help reduce anxiety and depression3. However, the promising result of jalneti in improving mental health needs to be explored. Please consult the doctor to avoid complications.
Lauha et al. did a study comparing yoga therapy, including jalneti and others. The result was that jalneti and others had a more significant impact on the reduction of myopia, a condition where distant objects appear blurry. Jalneti may relax the eyes by stimulating the tear ducts and glands. It may improve eyesight. Along with other yoga techniques, it may help with symptoms such as eye pain, heaviness, strain and moisture. Even so, we need more research to claim the effects of jalneti on the eyes2,3. Kindly consult the doctor and do not rely on jalneti alone as it may cause side effects.
Studies9 suggest that regular practice of Jalneti may help improve the vision as well. From my knowledge, Jalneti is believed to cleanse the eye ducts, hence enhancing eyesight. I suggest the practice of Jalneti only under the guidance of the expert.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Priti Verma, 20158 researched the effect of pranayama on selected haematological variables related to blood and blood organs in male and female players. The study found that two months of pranayama practice had a considerable effect on all three haematological variables, such as haemoglobin and RBC, in male players. Pranayama exercises for two weeks significantly affected female players’ haemoglobin. Even so, more research is needed to prove the effects of jalneti on this topic. Kindly consult the doctor.
Hypothyroidism is a common condition characterised by thyroid hormone deficiency. Regular yoga may stimulate adequate blood flow to the thyroid gland. Pranayama and jalneti may help release stress and improves a sense of deep relaxation. It may be beneficial for the thyroid and for hypothyroidism because it may encourage blood flow, which offers nourishment to the cells and may help in the thyroid gland function6. Kindly consult the doctor; if it is not treated correctly, it can have severe adverse health impacts.
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 experience, cases of headaches, migraines, anxiety, and stress are mainly caused due to clogged sinuses. Jalneti may be helpful for headaches and migraines because it clears nasal congestion. When done often, irritability and wrath are believed to be reduced10.
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 Shalabhasana (Locust Pose) and How to Do It By Dr. Himani Bisht
Neti is a technique for cleansing nasal passages. It is a type of shatkarma. ‘Shat’ means six, and ‘karma’ means activity. Jalneti is a type of neti kriya, a cleansing procedure associated with the upper respiratory system. It may assist with visual, lung, thyroid, and other conditions. It appears to be effective in both children and adults. However, if you suffer pain or have any other issues when performing jalneti, you must discontinue and consult a physician.
Also Read: Benefits of Shambhavi Mudra (Eyebrow Centre Gazing Pose) and How to Do It By Dr. Ankit Sankhe
Jalneti practice may clean the nasal passages as well as the throat. It may clean the pollutants from the nose. It may help supply more oxygen to the whole body and enhance the functioning of the nostrils and brain cells. In addition, it might have a relaxing effect on the mind and may reduce snoring at night. Kindly consult a specialist for proper diagnosis and treatment2.
Jalneti may improve the complexion of face2. However, studies need to be done to find more information on jalneti and its effects on the skin.
Occupational stress is the adverse health effects of physical and emotional responses when an employee’s resources don’t compete with the job demands or talents. It may result in poor mental and physical health. Yoga practices such as jalneti prepare individuals to deal with challenging work conditions and adapt to the job’s various mental and emotional needs5. It may help combat stress levels. However, consult a doctor for proper diagnosis and treatment.
No, jalneti doesn’t provide any relieving effect for HIV patients. However, research is required to prove the effect of jalneti on HIV.
Jalneti may clear the nasal passage and enhance oxygen intake, boosting respiratory functions. Therefore, by practising jalneti, we may improve respiratory symptoms like the common cold, cough, asthma and pneumonia, which are the primary symptoms of covid-19. However, you must consult a doctor if you suspect covid-197.
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 is not a concept but a way of life for many individuals. You may or may not be doing Yoga yourself, but you might still be aware of what all goes into doing a yoga pose. Yoga is more like a spiritual discipline that focuses on establishing harmony between the mind and body. The practice of Yoga aims to overcome all kinds of suffering, leading to a sense of freedom in all walks of life1. Yoga is more than just exercise. It is a combination of four heads including breathing practices, postures, deep relaxation and meditation to transform health on different levels2. This is what attracts men and women of all ages to practice Yoga. Many asanas may cater to the health issues you want to target. In this article, we’ll be elaborating about one such asana called mayurasana.
Did You Know?
The term Mayur means peacock in Sanskrit. So Mayurasana resembles the posture of a peacock that has spread his feathers. Mayurasana is close to plank exercise3. The hatha yoga text describes the Mayurasana as a good pose for developing abdominal and pelvic energy. It demands good physical strength. Gymnasts can do it quite easily. Doing a peacock pose successfully will depend upon your body type and weight distribution. If either of the portions of your body is heavy, or if your arms are weak, you will find it difficult to do this posture. Maintaining Mayurasana well for three minutes will surely improve the powers of digestion and food assimilation4.
Following all the techniques correctly is essential to get the best results and avoid injury. If you are doing the pose for the first time, take support from a cot and take all the necessary precautions. To do Mayurasana, you need to follow the steps given below:
Mayurasana is known to strengthen the muscles. You get maximum physical exercise with minimum time when you perform Mayurasana. Some of the potential benefits of Mayurasana are given below.
Doing Mayurasana daily might help detoxify the body and get rid of diseases. This may help you live a healthy life. It may also help nullify the ill-effects caused due to the consumption of unwholesome foods3. However, these effects need to be further explored by scientific research.
Based on my experience, practicing Mayurasana has been known to have potential benefits in detoxifying the body. This yoga pose involves balancing on the hands while engaging the abdominal muscles, which can stimulate the digestive organs and enhance their detoxification processes. By promoting better circulation and activating the body’s natural detox mechanisms, Mayurasana may help remove toxins and improve overall well-being7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Mayurasana helps improve digestion and increases digestive power. It can also help avoid indigestion and other diseases of the stomach. Mayurasana might help facilitate good bowel movement and avoid constipation (ordinary/ chronic/ habitual). Mayurasana might also improve the appetite, get rid of gas and help avoid bile and phlegm imbalance. These effects might be due to the increased pressure on the abdomen caused while performing mayurasana3.
The mayurasana pose causes an increased pressure on the abdomen. Our internal organs like the kidneys, liver, diaphragm (a muscular partition separating the lungs from the abdomen), and the lungs might get toned due to this increased pressure (within physiological limits) on the abdomen. Therefore, mayurasana might be a good exercise for our organs3,5.
In my experience, Mayurasana is believed to have potential benefits for the liver and spleen health. It is suggested that regular practice of this asana may help in managing diseases related to these organs and even aid in the healing process.
Dr. Smita Barode, B.A.M.S, M.S.
Malnutrition is a rampant problem in the children of rural and urban communities. Malnutrition includes undernourishment and obesity as well. A deficiency of micronutrients (essential nutrients required in small quantities for proper functioning of body) is the most common cause of malnutrition. A lack of micronutrients such as iodine, vitamin A and iron can pose severe health risks for children. Mayurasana might help enhance the absorption of micronutrients in blood6.
Also Read: Benefits of Supta Vajrasana (Reclined Thunderbolt Pose) and How to Do it By Dr. Ankit Sankhe
Mayurasana might have benefits in the following conditions as well:
Yoga practice may help you 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 properly 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 Ardha Chakrasana (Half Wheel Pose) and How to Do it by Dr Himani Bisht
Specific contraindications related to Mayurasana are:
With the right guidance of a qualified and experienced yoga expert/yoga teacher, we can analyse the risk factors and continue to practice exercise with precautions.
It is important to note that attempting Mayurasana should be done with caution and after a minimum of 4 hours since your last meal. Engaging in this yoga pose too soon after eating may lead to discomfort or digestive issues. It is advisable to prioritize your well-being by giving your body adequate time to digest the food before attempting Mayurasana.
Dr. Rajeev Singh, BAMS
Mayurasana is a challenging pose that requires excellent physical strength. However, athletes and gymnasts can manage it easily. If you are doing the pose for the first time, follow safety measures and take all the support you need to nail the pose correctly. It is better to take guidance from a yoga expert when doing such poses. Pregnant and menstruating women should strictly avoid doing the Mayurasana, same goes for people who have had abdominal surgery.
Also Read: Benefits of Uttana Mandukasana and How to Do it By Dr. Himani Bisht
Mayurasana is a hatha yoga pose. The term mayur translates to peacock, hence it is also known as the peacock pose. It is a hand-balancing asana that requires good physical strength3.
Doing the Mayurasana pose is all about balancing your body weight on your hands. This requires good physical strength. You can start by practising this asana for 5 to 20 seconds. You can do this pose for 2 to 3 minutes if you have good physical strength3.
Mayurasana might help improve digestion. It may also help diseases like chronic gastritis (gulma) and liver enlargement. This pose might help facilitate good bowel movement and avoid constipation (ordinary/ chronic/habitual). Mayurasana might also improve the appetite, get rid of gas and help avoid problems associated with bile and phlegm3.
You can do the Mayurasana one to two times in a day depending upon your capacity5.
Doing Mayurasana might help stimulate the abdominal organs and give you maximum physical exercise in minimum time3.
1. Classic Yoga. How to do Mayurasana and what are its benefits. Classic Yoga; Oct 1, 2019 [cited 2025 Dec 20]. Available from: https://www.classicyoga.co.in/2019/10/how-to-do-mayurasana-and-what-are-its-benefits
2. Mayurasana [Internet]. [cited 2022 Sep 28]. Available from: https://www.sivanandaonline.org/?cmd=displaysection§ion_id=1256
3. 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). Half Yearly Journal of MDNIY. 2022;1(2). Available from: https://www.scribd.com/document/622634555/Yoga-Vijnana-Vol-2
4. Mayurasana [Internet]. [cited 2022 Sep 29]. Available from: https://www.yogaindailylife.org/system/en/level-6/mayurasana
5. Verma A, Shete S, Kulkarni D, Bhogal RS. Effect of yoga practices on micronutrient absorption in urban residential school children. J Phys Ther Sci [Internet]. 2017 [cited 2022 Sep 29];29(7):1254. Available from: https://pubmed.ncbi.nlm.nih.gov/28744059/
6. Somlata Jadoun D, Yadav SK. Anatomical Explanation of “Mayurasana”. Available from: https://www.ijtsrd.com/papers/ijtsrd29884.pdf
7. Sriharisukesh N, Subramanya Pailoor. A review of asanas referenced in ancient texts and a brief comparative study of selected asanas. Int J Sanskrit Res. 2019;5(4):270–273. ISSN:2394-7519 [cited 2025 Dec 20]. Available from: https://www.anantaajournal.com/archives/2019/vol5issue4/PartE/5-4-48-526.pdf
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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2Yoga and naturopathy have found a whole new meaning in the modern world, redefined as per the needs of present times. In India, they are combined as a separate system of medicine. For further development of yoga, the Central Council for Research in Yoga and Naturopathy was constituted by the Ministry of Health & Family Welfare, Government of India. Naturopathy physicians often prescribe yoga therapy to manage various ailments as additional care without interfering with the mainstream medicinal treatment protocol1.
Ashwini Mudra, or the horse gesture, is a simple and effective practice with many physical, psychological, and spiritual benefits2. Read further to know about its benefits.
Ashwini Mudra is like the Kegel exercise, in which muscles around the vagina are held and released repeatedly. On regular practice, Ashwini mudra may help tone muscles in the perineal area and pelvic floor (areas between the thighs containing the urinary region, genitals, rectum, bottom, and vagina or penis). It might also improve the blood flow to this region and further also may help to maintain tissues of the vaginal and urethral (the tube through which urine leaves the body) region1,3.
Ashwini mudra or anal lock also helps in the relaxation and contraction related to the gluteal muscles (fleshy muscles of the buttocks), perineum (the area between the thighs), as well as the area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina or penis1.
Did You Know?
To perform ashwini mudra you must sit in a relaxed, comfortable position and take a deep breath. Practise this mudra with the following steps:
Improved digestion is believed to be one of Ashwini Mudra’s main benefits. The posture may help to relieve constipation and gas issues. It enhances the amount of prana that enters the internal organs, strengthening and potentially increasing their resistance to sickness. From my perspective, it’s possible that frequent Ashwini Mudra practice may enhance the way your bowel movements feel5.
Dr. Rajeev Singh, BAMS
Ashwini mudra is a beneficial pose for several conditions; some of Ashwini mudra benefits are as follows:
Ashwini mudra might help energize the nervous system and may help tone the pelvic region (between the abdomen and the legs) with regular practice. It can be helpful before conceiving, throughout the pregnancy and post-delivery. It might be a beneficial practice for other post-partum problems like hemorrhoids, and issues related to gonads, rectum, and perineum (pubic area between the thighs)2.
Arthur Kegel (1948)2, described that relaxing and tensing the pelvic floor muscle (muscles in the area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina), may be beneficial for Stress Urinary Incontinence (SUI), a condition in which urine leaks during the moments of physical activity that elevates pressure in the abdominal region such as sneezing, laughing, coughing and exercise)4.
Largo Janeseen et al. (1991), Brown C (1998), and Datillo et al. (2001), in their studies2, also demonstrated that under proper clinical supervision, pelvic floor muscular rehabilitation may be beneficial for women suffering from SUI. Ashwini mudra is described in ancient Indian text as an exercise that may cause pelvic floor muscle contraction thus, it may help improve SUI in women4.
Menopause may cause reduced estrogen (hormone associated with the female reproductive organs) levels affecting the vaginal tissue and urethra. With the start of menopause, the linings in the vagina and urethra (the tube through which urine leaves the body) tend to get thinner, drier and less flexible. Since blood supply reduces in that area, some women also suffer urinary problems during menopause. To respond to these difficulties, yoga teachers recommend Ashwini Mudra. This mudra can help tone the perineal area and pelvic floor (area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina) and increases blood flow to the pelvic region (between the abdomen and the legs). Therefore, it may ease menopausal symptoms and maintain healthy vaginal and urethral tissue (tissues of the tube through which urine leaves the body)3.
Nagammanavar and Natekar, in their study3 in 2020, observed that since ashwini mudra was able to revitalize the entire psycho-neuroendocrine system (a complex network of glands and organs responsible for the release of hormones, central and peripheral nervous systems), it may be helpful for adolescents suffering from mental disorders. Ashwini mudra can be recommended for its benefits for its harmonizing and calming effect on the body’s physiological functions. Thus, it might be possible to have similar effects for adults, however, there is insufficient data that can support this effect of Ashwini mudra on adults.
There is continuous research ongoing in this area. The benefits of Ashwini mudra mentioned above are still under observation and need further validation with proper scientific evidence.
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 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.
Perhaps surprisingly, Ashwini Mudra may assist people in achieving healthy and clean skin. In my experience, getting the needed help for significant stomach-related diseases indirectly leads to better skin. It may also promote a healthy endocrine and hormonal system, which keeps your skin looking young and bright5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Shunya Mudra and How to Do It By Dr. Ankit Sankhe
It is essential to perform ashwini mudra properly as guided by your trainer or instructor. There are a few other things to be prevented while performing this gesture to avoid related risks:
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 Paschimottanasana (Seated Forward Bend Pose) and How to Do it
Ashwini mudra or horse pose is just like Kegel exercise; thus, it may be beneficial to maintain healthy vaginal and urethral tissues. It can be helpful for postpartum recovery and menopausal problems. It might also affect Stress Urinary Incontinence and support adolescent mental health. Therefore, if performed correctly under the guidance of a yoga expert, Ashwini mudra may be a blessing for humankind.
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Ashwin mudra is called horse pose, horse gesture yoga or anal lock1,2,4.
Among all mudras, ashwini mudra, in which we contract and relax muscles around the vagina and urethra, is considered the most beneficial for piles.
Ashwini mudra can be beneficial for women for various conditions such as pregnancy and postpartum recovery, problems related to menopause and Stress Urinary Incontinence when performed under the guidance of a yoga expert2,4. However, such benefits need further studies and evidence to be confirmed.
No, ashwini mudra and moola bandha mudra are different. In ashwini mudra, we contract and relax muscles around the vagina and urethra. In moola bandha mudra, the strain is laid on the rectal muscles such that the muscles around the anus are tightened. The mudras are very different because they target different muscle groups2.
For any yoga asanas and mudras to achieve their maximum benefits, you must perform them properly as guided by your trainer. While performing ashwini mudra, you should not combine it with any forward pose. People with blood pressure problems should not perform this mudra.
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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1When one thinks about Yoga, what comes to mind immediately is meditation (dhyan) and exercises (asanas). While yoga surely includes that, what is also present in Yoga is mudras. Mudras are hand postures which means using the fingers to make specific postures of the hand.
The science of Ayurveda believes that the human body is comprised of five natural elements (air, fire, space, earth and water) and these five elements are represented by our five fingers. It is said that if all five elements are balanced, then the body is in a state of well-being. Any imbalance in any one of these elements may lead to illness.
Our fingers are believed to be like live wires that conduct electric current through them. When we do a mudra, one or more fingers touch the thumb and an electric circuit is completed. Through this completed electric circuit, the life energy flows and helps bring about balance in the elements1,2.
Mudras are said to have many potential benefits for the holistic development of a person. One such mudra is the Gyan mudra.
The word mudra is formed by joining two Sanskrit words ‘mud’ meaning joy or happiness and ‘ra’ which means to generate or produce. It signifies that the practice of mudra produces happiness or joy. The various hand and finger movements done while practicing any mudra are believed to build essential links in the nervous system and invigorate certain energy pathways in the body.
Gyan mudra (also spelled Jnana mudra) is a powerful mudra of learning and wisdom. It has been practiced by yoga gurus striving for peace and spiritual development since ancient times. The word Jnana or Gyan means knowledge or wisdom. Gyan mudra is hence the mudra for intuitive knowledge. It is also known as the psychic gesture of consciousness1,5.
The mudras should be practiced with proper technique to obtain maximum health benefits. The steps to do Gyan mudra are as follows:
Here are some interesting facts about Gyan Mudra that make for an interesting read:
Gyan mudra is said to be a Yoga mudra with various benefits that may be helpful in maintaining good health and enhancing your spiritual level. Some of the potential benefits of Gyan mudra are:
Everyone desires a sharp mind and a great memory. Gyan mudra may improve the blood flow to the brain by bringing about metabolic changes in the body, thus increasing the nutrient flow to the brain. This may help in increasing memory and concentration. Improvement in brain activity especially memory may be seen if this mudra is practiced consistently. It may also help in maintaining the overall mental well-being of an individual2,4,6.
In light of what I’ve perceived apart from enhancing focus, Gyan Mudra is believed to boost mental power. It is thought to possibly strengthen the mind and enhance cognitive abilities, making it a beneficial practice for improving overall mental prowess9.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Gyan mudra may be beneficial to stabilize the restlessness of the mind. It may help improve the focus of a fidgety mind and help one to attain the Gyan or Jnana state, that is the state of selective wisdom. This mudra may be used in situations where one needs to focus such as for studying or contemplation8. It may be used for meditation as it helps calm a restless mind7.
Undue anxiety can cause problems in our daily life. It may also affect the way we respond to situations. People having anxiety issues may benefit from performing Gyan mudra. A study has shown that regularly practicing Gyan mudra may help reduce anxiety levels and help the person to achieve a steady mind with rational thinking. It may also help the person provide appropriate reactions to dangerous or threatening situations which are generally considered to be anxiety-inducing5. It may help heal the internal organs by alleviating symptoms of stress, tension, depression, and sleeplessness2,4.
Gyan mudra may be beneficial in stimulating certain endocrine glands. It is believed that the tip of the thumb has centers corresponding to the pituitary and other glands. The pituitary gland is an important endocrine gland that secretes vital hormones. It may improve blood circulation to the pituitary gland4. When one does the Gyan mudra, the thumb tip is pressed lightly by the tip of the forefinger. This stimulates the pituitary and endocrine glands to work actively8.
While Yoga mudras may be beneficial to a person in many ways, it must not be used as an alternative to conventional modern medicine. One must not rely on it to alone to treat any health condition. If you are facing any health issues, always consult a qualified medical doctor who can examine you and advise appropriate treatment. Besides, to avoid injuries, it is necessary to learn and practice Yoga under the guidance of a trained and qualified yoga teacher.
Based on what I have noticed, Gyan Mudra might have several benefits. It may help improve breathing problems and enhance blood circulation, allowing the lungs to receive more oxygen10.
Dr. Rajeev Singh, BAMS
One must stop doing this mudra if any pain or stress is felt while doing it2. Apart from this particular risk, there are no scientific studies available to show any other risks associated with practicing Gyan mudra. Yet, it is advised to practice this mudra under the guidance of a trained and qualified Yoga expert.
Gyan mudra or Jnana mudra is a Yoga mudra that has been practised since ancient times. It is a hand posture formed by joining the tips of the index finger and thumb. It is mudra of intuitive wisdom and knowledge. It has many benefits for the nervous system and endocrine systems. It may also help in spiritual development. One must learn this mudra from a Yoga expert and practice it consistently using the correct techniques, so as to avoid injuries and gain optimum benefits.
The name Gyan mudra is derived from the Sanskrit word Jnana or Gyan meaning knowledge or wisdom. Gyan mudra is hence also known as the mudra for intuitive knowledge. Also known as the psychic gesture of consciousness, it has several health benefits for the nervous and endocrine system2,4,5,8.
Gyan mudra steps are: Sit in a comfortable position on the mat/ground. You may sit in Padmasana or Vajrasana. Keep your hands on your knees with the palms facing upwards. In each of your hands, join the tips of the index finger to the thumb and apply light pressure. Keeping the other three fingers outstretched, close your eyes and focus on your breathing. You may perform Gyan mudra for any duration between 15-30 minutes. For maximum benefit, it is advisable to practice this mudra for 24 minutes2,4.
While Gyan mudra can be done by people of all age groups2, it is advisable to practice this mudra under the guidance of a trained and experienced yoga teacher who can help you perform it without any side effects.
It is not necessary that Gyan mudra be done in sitting position only. It can also be done while walking, standing, studying, reading, praying or while watching television2.
Yes, Gyan mudra may be done even if you are undergoing any treatment for any health condition2.
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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