After covid, most of us feel tired and lack motivation to do much physical work. Doing yoga in these difficult times has helped countless people.
Old school exercises like yoga are gaining newfound respect in today’s world. Yoga integrates our body with the mind and the environment. You eventually start to gain control over your body. A strong mind and a fit body may protect an individual from several illnesses. In this busy schedule of work from home or any other office work, remove some time, stretch your spine by doing ardha matsyendrasana. All you need is a mat and your body to get started with this!
Ardha matsyendrasana, or the ‘Half Lord of the Fishes’ pose, is named after Matsyendranath, a ninth-century yogi and founder of Hatha yoga. Its name comes from the Sanskrit language. Ardha means half, matsya means fish, eendra means king, and asana means posture. It was named after a yogi-fish called matsyendrasana, who was transformed into a human body by Lord Shiva.
This asana is known for twisting and rotating the spine1.
Asanas such as halasana and paschimottanasana bend the spine forward, and bhujangasana, dhanurasana, salabhasana bend the spine backward. However, for complete flexibility of the spine, it should also be bent sideways. This will ensure an increase in the elasticity of the spinal column2.
Did You Know?
We must follow proper techniques to do any asana, including ardha matsyendrasana. The steps to do ardha matsyendrasana are as follows:
When you practice Ardha Matsyendrasana (half-spinal pose) along with Dhanurasana (bow pose), Vakrasana (twisted pose) works wonderfully in compressing abdominal muscles and might stimulate hormonal or pancreatic secretions9.
Dr. Rajeev Singh, BAMS
Ardha matsyendrasana is considered one of the beneficial asanas that may positively impact the spiritual body. Some of the potential benefits of ardha matsyendrasana include:
Obesity has become one of the most dominant lifestyle diseases in urban society. Obesity and excessive body weight may be linked to several diseases, mainly heart-related diseases, obstructive sleep apnea, type 2 diabetes, osteoarthritis, and certain types of cancer. Ardha matsyendrasana, along with other yoga asanas, might help get rid of excessive fat5,6.
Type 2 diabetes is a metabolic disease in which the sugar level in the body increases due to a defect in the secretion of insulin, insulin action or both. In a study, the asana ardha matsyendrasana was done by 100 people with type 2 diabetes to check its beneficial effects. Its results showed that ardha matsyendrasana might effectively lower the sugar level in patients with diabetes mellitus. However, more studies are needed to check its effectiveness7.
Kidney disorders indicate an abnormality in the kidney, which is caused by the damage to the damaged tiny blood vessels present within the nephron (smaller filtration units that make up the kidney). These tiny blood vessels maintain the water level in the body and filter waste. Several conditions might cause this, including diabetes, high blood pressure, chronic inflammation, oxidative stress, etc. Ardha matsyendrasana may positively stimulate the kidney and liverto remove the waste, excessive heat, and purify the blood and internal organs. It may also improve the body’s immunity8.
Many people take breathing for granted, except individuals with severe asthma. Asthma is a long-term disease of the respiratory system that affects the airways and lungs with insufficient oxygen supply to the lungs. Studies have reported that exercise may improve breathing and quality of life along with medicines11. Ardha matsyendrasana is one of the asanas that may stretch your chest and open up the airways. More oxygen may enter the lungs and improve the lung’s oxygen capacity. Therefore, doing ardha matsyendrasana might be helpful for asthma; however, more research is needed to confirm this claim.
Asanas may help relieve skeletal and muscular pain in the back and lower part of the body and increase the flexibility and agility of the body. Ardha matsyendrasana and pawanmuktasana (also called wind-relieving pose in which both the legs are bent at the knees when lying down on your back, knees touching the chest, may improve spine elasticity, nerve tonicity, and spinal cord functioning. It may also relieve the stiffness in the spinal cord and back pain and increase the blood circulation of the pelvic area. Practising ardha matsyendrasana may correct the postural defects, spine alignment, and muscle stiffness. However, consult your doctor before starting with ardha matsyendrasana.
Practising Ardha Matsyendrasana can put pressure on abdominal muscles and the large intestine. Therefore, it might give relief from gastric issues like constipation, indigestion, etc10.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
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 Rudra Mudra and How to Do it By Dr. Ankit Sankhe
Some contraindications related to ardha matsyendrasana are:
It is essential that you do ardha matsyendrasana under the guidance of an experienced and qualified yoga teacher. You should know all the risk factors before practising ardha matsyendrasana.
Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht
Ardha matsyendrasana is one of the best asanas that may help the body improve flexibility and agility. It has many benefits for the spine, kidneys, urinary tract, heart, liver, etc. However, while practising this asana, you must keep all the precautions in mind and maintain a good posture. Doing ardha matsyendrasana correctly is crucial to extract all its benefits. Therefore, it would be best to practise this asana under a qualified yoga expert to avoid mishaps.
Also Read: Benefits of Prithvi Mudra and How to Do It By Dr. Ankit Sankhe
Ardha matsyendrasana/ lord of the fish pose is one of the common yoga asanas for twisting and rotating the spine to make the body more flexible1.
The steps of ardha matsyendrasana are:
> Sit down with the legs straight
> Relax the body
> Bend the left leg & place the left heel near the right buttock
> Put the sole of the right foot flat on the mat
> Both buttocks should remain on the ground
> Keep the back straight
> Put the left arm to the outside of the right knee and hold the right ankle
> Turn the upper body to the right and look over the right shoulder
> Stay in this position for a few minutes, meanwhile breathe normally and relax the entire body
> Slowly return to the starting position
> Repeat on the other side3.
Ardha matsyendrasana may have several benefits on the body. It strengthens the spine, increases flexibility, improves digestion, removes toxins, cleanses the body, decreases fatigue, and stimulates the heart, liver, lungs, kidney and spleen for better function1.
In a study, ardha matsyendrasana was reported to lower the sugar level and might benefit diabetes. However, more research is required to confirm that this asana helps diabetes7.
You must practise ardha matsyendrasana after consulting an expert yoga professional. They will analyse and advise you on the proper frequency.
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 is an excellent exercise to increase strength and flexibility. Yoga is done in a calm and focused manner. It works by stretching, which helps our stiff muscles to move better. Yoga can help in building core strength and focus on better body postures. It makes us aware of bending our body or slouching and helps us to adjust our pose. It is not about performing complex poses but habituating our bodies to simple poses. Yoga represents harmony, togetherness and an overall healing process. It is a connection between mind and soul that teaches the management of all physical, mental and behavioral activity.
Although some of the styles, like power yoga and ashtanga (also known as eight limbs of yoga), that help in improving muscle tone do require immense physical effort. Whereas some less rigorous forms of asanas, like hatha yoga, can also provide strength and endurance. Irrespective of practising any yoga style, it is important to perform restorative yoga poses, at the end of the yoga session. Savasana is the most common pose recommended to relax our body and maintain calmness1.
Savasana is a Sanskrit word pronounced as shuh-VAHS-ah-nah.
“Sava” or “shava” refers to a corpse, while “asana” means posture or pose. Therefore, Savasana is commonly known as the corpse pose. It is a relaxing position practiced at the end of the yoga session where the body is kept still in a supine position (lying on the back facing upwards). Although it looks easy, it is a challenging position because the art of relaxation is harder than it seems. Since it is performed after one has practiced balancing, twisting, and bending throughout the session, lying on the floor still is a tough task.
Some people tend to sleep as soon as they lie down. However, Savasana or corpse pose is about being conscious and alert while relaxing your body physically. Being aware during corpse pose helps us to release tensions and enter into the relaxed state often termed meditation. Therefore, it is often called “magical asana”2.
Lying flat on the floor can be an unusual experience for some, using props or variations can help relieve tension and pressure. Some of the variations for Savasana or corpse pose are2,3:
Did You Know?
Savasana or corpse pose is a relaxing pose and is performed at the end of the yoga session. Therefore, any pose practised before the corpse pose is the preparatory pose and consequently there is no counter pose to this asana.
Savasana or corpse pose can be achieved in the following steps2,3:
Playing soothing music in the background can aid in relaxing the mind and body and bring you to a more peaceful and meditative state.
I recommend avoiding any body movements during your practice to maintain a sense of stillness. Even the smallest motions might disrupt your flow. Additionally, you may enhance your experience by incorporating a personal mantra, repeating it with each inhalation and exhalation8.
Dr. Rajeev Singh, BAMS
Savasana offers several benefits to the human body. Some of them are mentioned below:
Savasana or corpse pose may have a potential benefit in managing diabetes. Savasana practice over a period of time can help in decreasing stress, an important pathological aspect of developing diabetes. Stress activates the oxidation process at the lipid membrane level and helps in releasing the oxygen from the tissue creating a situation known as hypoxia. This tissue hypoxia is reported as one of the early events in diabetes. Kumar et al. 2017 conducted a study5 involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving Savasana as one of the postures. The study revealed an increase in insulin levels with a decrease in blood glucose level.
Tamilpulavendran and his colleague conducted research7 in hospitals at Puducherry to assess the effectiveness of Savasana on patients suffering from depression. Thirty patients were selected and assessed by answers in the questionnaire before and after performing Savasana or corpse pose for eight days. He concluded that there were remarkable changes in the stress levels of patients post-practicing Savasana. This might be due to an increase in endorphins by stretching and breathing, which decreases physical exhaustion.
Savasana or corpse pose may help in promoting quality and deep sleep. It is also called yogic Nidra – a form of deep yogic sleep. An individual suffering from difficulty in initiating or maintaining sleep or both can practice Savasana. It helps in calming the mind and body to provide better sleep at night which may decrease the doctor’s visits or intake of sleeping pills2.
Savasana or corpse pose is the ultimate resting pose practiced after performing active asanas involved in opening the chest or airways, stretching muscles, and releasing tension. Remaining in Savasana pose for more than 15 minutes every day conditions the body to release stress and relaxes the body by reducing fatigue2,3.
In my opinion, Savasana may help you in developing awareness. As your body unwinds, your mind might become more aware and focused, leading to inner exploration and increased mindfulness8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Savasana or corpse pose is a relaxing pose with minimum contraindication yet it is difficult to master. Certainly, one can keep in mind the following points in order to avoid discomfort7.
Also Read: Benefits of Bhastrika Pranayama (Bellow’s Breath) and How to Do It By Dr. Ankit Sankhe
Today’s world is moving at a rapid pace where multi-tasking and speed are seen as desirable qualities. Therefore, it has become more important to reboot yourself to improve functionality and productivity. Hence, Savasana or corpse pose should be practised with or without performing other yoga asanas, to consciously relax and regulate breathing and promote stress reduction in lifestyle.
Also Read: Benefits of Matsyasana (Fish Pose) and How to Do it By Dr. Ankit Sankhe
Savasana is the most relaxing pose, usually performed at the end of the yoga session. It acts a cool-down posture. It is basically meditation in the supine position, which allows us to be aware of our inner self while our body is physically at rest2.
Savasana or corpse pose can offer several benefits, which include managing diabetes, depression, and insomnia. It may also help in lowering blood pressure and decreasing headache2.
A person with severe acidity, injuries or pain in spine, hips and back of thighs of the body who is restricted by their doctors to lay on the back; should avoid Savasana or corpse pose7.
In this fast-moving world, it is difficult to assume a resting position even for a short period. Savasana being the most calming pose is difficult to master, especially after doing bending and twisting exercises throughout the yoga session2.
Savasana should be practised after the end of a yoga session from five to twenty minutes depending on the ability of the person to hold the body still3.
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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0Asanas and Pranayama assist individuals in connecting their mind and body. Yoga promotes circulation and muscle tone while lowering blood pressure and heart rate. Practising yoga might help regulate stress levels and reduce tension before exams. Yoga is a practical discipline that combines a wide range of practices to promote a state of both physical and mental health. It involves practising meditation, controlling breathing with a range of breathing techniques, and engaging in various physical postures and exercises where the emphasis is more on engaging particular muscle groups.
Balasana is a simple relaxation pose. Balasana is meant to calm the mind when the breath is regulated correctly. Child’s Pose or Balasana is an easy posture that helps relax the body, which we can do easily1.
Balasana is also termed as a Child’s Pose or Resting pose. In Sanskrit, “Bala” means a “Kid” who is not entirely grown or matured. Balasana resembles a kid on the ground asking for a toy. In balasana, muscles such as spinal extensors, gluteus medius, and hamstrings may elongate and work simultaneously2. Let’s see how balasana is performed.
We must use the proper techniques to get the most health benefits from the child pose. The balasana steps may be done while sitting on the ground as it is a ‘sitting posture’. The steps are as follows:
There is a sense of relaxation that surrounds the innocence of childhood. So, this pose may be known as Child’s pose. However, some great sayings and fun facts regarding balasana are:
Some of the benefits of Balasana are as follows:
According to study3, in Balasana, Marjasana and Setu Bandhasana postures, the oxygen concentration in blood was calculated, among which ‘balasana’ was most beneficial. It may be helpful in treating chest pain and neck pain. Balasana is a relaxed position to enable focus on breathing, which might be a perfect remedy for breathing problems. A deeper inhalation is possible with greater movement in the rib cage and the back of the abdomen.
In the work-from-home schedule, we have to sit for long hours to complete the work, which may cause back pain, and we tend to get sick earlier than usual, for which the balasana yoga pose is a practical exercise. In addition, the spinal, back and hip muscles may lengthen and contract simultaneously while doing balasana, which relieves the body fatigue2.
According to a study1, heart rate, systolic blood pressure, and diastolic blood pressure, are all considerably lowered. Kindly consult a doctor as heart conditions are serious and must be properly diagnosed and treated.
In balasana, upper and lower abdominal portions extend along with lower back muscles, which may benefit patients with stomach pain and lower back pain2.
Regularly practising balasana might improve digestive health. This is because while performing balasana, internal abdominal organs experience pressure. Additionally, it might also help with acidity6.
Dr. Rajeev Singh, BAMS
One of the primary causes of diabetes is stress. It stimulates the body’s release of glucagon (a hormone responsible for boosting blood glucose levels). Yoga poses like balasana along with a few minutes of regular meditation may help relieve stress and protect the body from its harmful effects, reducing the quantity of glucagon and improving insulin (a hormone which balances blood glucose/sugar level in the body) activity5. Kindly consult the doctor for proper diagnosis and treatment of diabetes.
Balasana or resting pose has therapeutic benefits for anxiety, stress, depression, sleeping difficulties and fatigue. This asana may activate the limbic system which helps the body respond to intense emotions such as fear and anger by activating the fight or flight response. It may induce relaxation and relieve tension. It increases blood circulation to the head3.
Practising balasana can give you awareness about mental, emotional, and physical states and bring you solace. It positively affects the whole body, mind, and soul, making you feel rejuvenated and relaxed6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Also Read: Benefits of Savasana (Corpse Pose) and How to Do it By Dr. Ankit Sankhe
With the guidance of a qualified and experienced yoga teacher, we can access and analyse the risk factors and continue to practise the balasana with precautions.
Also Read: Benefits of Mandukasana (Frog Pose) and How to Do it By Dr. Himani Bisht
The key aim of balasana asana is to regulate our breath consistently that it becomes therapeutic to the body. While performing the balasana, the head should be lowered to the floor while kneeling and keeping the legs apart. We may feel a slight pull in the lower back and inner thigh muscles, but remaining in this position helps regulate breathing and increases oxygen intake in the lungs and blood. In addition, it gently stretches your lower back, ankles, knees and hips. To avoid any problems, one must perform this posture frequently while taking the necessary precautions, preferably with the guidance of a qualified yoga instructor.
Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht
No, since more study on the effects of balasana on eyesight is needed.
No, however, more research is required to get the correct information on the balasana effect on hair growth.
Balasana improves the digestion process. It may focus on the purification of body and mind to help overcome a variety of illnesses in modern life. In addition, balasana may be effective for lower back and neck pain patients2.
Daily yoga may increase lung airflow, capacity, stamina, and efficiency. In addition, a back-bending position like balasana may stretch the chest and enhance lung and heart function and blood circulation. In the resting pose, muscles in the hips, arms, and legs help the body react rapidly and breathe more deeply. The blood flow through the muscles, and back to the lungs increases, the heart beats more quickly, and tiny blood vessels widen to allow more oxygen to enter the blood. Endorphins (body’s natural pain relievers and mood uplifters) are released by the body together with oxygen. The increase in blood flow encourages blood circulation3.
Balasana may improve digestion process and stretches the abdominal muscles, which helps reduce pain in the stomach. Kindly consult the doctor or yoga trainer before practising the balasana or Child’s pose2.
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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0Since ancient times, India has made many valuable contributions in different fields. From Hindus coming up with the number ‘zero’ to Sushruta (Father of Surgery) describing 60 types of wound treatment, 120 surgical devices and 300 surgical procedures with detailed techniques of eight types of surgery in his Sushruta Samhita, one of the significant ancient medical treatises which is considered to be an integral part of Indian medical practice1,2.
India is probably well known for its gift of Yoga to the world. So much so that India is known as ‘Yoga Bhoomi’, meaning Land of Yoga. Yoga is usually associated with the Hindu religion. It is actually a technique for personal growth and refinement. The various asanas and pranayamas in Yoga are aimed at bringing about a sense of balance of the body with the mind and soul3. Pawanamuktasana is one of the many asanas in Yoga, which is beneficial to us in many ways.
The word Pawanamuktasana is a conjunction of two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release. It is also known as the wind-relieving posture. The final position of this asana helps release the trapped gas (air) in the lower digestive tract4.
It is said that Pawanamuktasana helps release undesirable air not just from the digestive tract but also from the joints of the body. It is believed that this asana has a positive influence on the physical as well as the spiritual level5.
Not many Yogic treatises describe Pawanamuktasana in detail. But, the Asana Pranayama Mudra Bandha (the most organized text on Hatha Yoga)6 by Swami Satyanand Saraswati describes 3 types of Pawanamuktasana:
Did You Know?
For doing any Yogic asana, it is essential that one follows the proper technique of doing it, so that optimum health benefits can be obtained while minimizing the risk of any injury. The steps to do the wind-relieving pose are as follows6:
Regular practice of Pavanamuktasana may keep depression and anxiety at bay! Studies say that regular practice of yogasana including Pavanamuktasana increased strength and may eventually help fight depression. I strongly recommend the addition of Pavanamuktasana to your daily routine7.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Pawanamuktasana offers a range of benefits to those who practice it regularly. Some of its potential benefits are:
It may be beneficial in increasing the muscular contractions of the digestive tract, which moves the food ahead, thus removing gas and helping prevent constipation. This may especially be beneficial to those suffering from the problem of Irritable Bowel Syndrome5.
Pawanamuktasana, unlike other forward-bending asanas, does not cause a fall in blood pressure. On the contrary, it may strengthen and stretch the abdominal muscles, which can cause an increase in blood circulation. This increases the nutrients and oxygen supply to the digestive system and joints of the body. Since this asana requires lifting the legs above the heart, the resulting pressure improves the blood flow towards the heart5.
Pawanamuktasana may be beneficial for the organs in the abdomen. Due to the stretching of the abdominal muscles, there might be a regeneration of the pancreatic cells. This may improve glucose absorption by the liver, fatty, and peripheral tissues. It may also increase the glucose uptake of the pancreas and the muscles, thus reducing its level in the blood5.
Pawanamuktasana may help relax many muscles. When this asana is done, the muscles first get stretched and then relaxed. When one group of muscles is contracting, its antagonist muscle group (the group of muscles with the opposite action) is getting stretched, thus stimulating the stretch receptors. Stimulation of stretch receptors helps lengthen the muscles without any strain. This asana may also improve flexibility, thus releasing any bodily tension5.
The lymphatic system is composed of lymph. It is a whitish fluid made up of white blood cells and intestinal fluid. The lymphatic system is important for the optimal functioning of our general and specific immune responses. Pawanamuktasana may help stimulate this external lymphatic pump5.
From my experience, menstrual problems may be treated with the regular practice of Pavanamuktasana. It is known to strengthen the lower abdomen muscles which may aid in pain during the periods9.
Dr. Smita Barode, B.A.M.S, M.S.
Pawanamuktasana may liberate the life force. Pawanamuktasana is also said to stimulate the Manipura Chakra (Naval chakra). The Manipura chakra is physically related to abdominal organs and nerves5.
The practice of Yoga asanas, including Pawanamuktasana may provide many benefits; however, it is not an alternative to conventional medical treatment for any disease. Do not depend on Yoga alone as the solitary treatment protocol for any health problem. Please consult a qualified medical practitioner if you are suffering from any health condition. Besides, it is recommended that you learn and practice Yoga under the guidance of a Yoga expert, to avoid any injuries.
I strongly recommend the regular practice of Pavanamuktasana which may help to relieve flatulence and constipation. It is also believed to revitalise and strengthen the reproductive system8.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Rudra Mudra and How to Do it By Dr. Ankit Sankhe
There are certain situations where practicing Pawanamuktasana might be risky. They are:
A qualified and experienced Yoga teacher can assess your risk factors and guide you appropriately regarding the precautions to be taken while practicing Pawanamuktasana.
Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht
Pawanamuktasana or wind-relieving pose is a complete asana. It benefits the endocrine system, blood circulation, nervous system, lymphatic system and the muscular system. One may practice this asana regularly, preferably under the guidance of a trained and qualified Yoga teacher, to avoid any injuries.
Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht
The name Pawanamuktasana is derived by joining two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release or freedom. It is also called as the wind-relieving pose4.
1. The steps of Pawanamuktasana are:
2. Lie down flat on your back.
3. Bending your knees, exhale and bring both your knees towards the chest.
4. Inhale and lock your fingers together to hold your legs below the knee at the shins.
5. Again, breathe out and try to touch the knees to your chin, forehead or nose.
6. Hold and relax in this position.
7. To release the asana, bring your head back to the floor, exhale, unclasp your hands, and release your legs back to the ground.
8. Relax in Savasana, which is an asana where you lie down flat on your back with arms slightly away from the body and legs extended with some distance between them4.
Pawanamuktasana should be done under the supervision of a trained and experienced Yoga teacher who can guide you regarding the frequency with which you may do Pawanamuktasana.
Pawanamuktasana is said to be good for a flat stomach. It helps melt the extra fat cells in the belly which may help in losing a few inches off of your waist4.
Pawanamuktasana is called the wind-relieving pose. It helps massage the digestive organs, especially the abdomen. It may help increase the peristaltic movements of the digestive tract, that is the contractions by which the digestive tract pushes food and air ahead, thus being helpful in relieving gases5.
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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0In recent years, life has been moving at an increasingly quick speed and we can see the changes in the world around us when we pay close attention. A more attractive environment created illness, which created increased environmental pollutants, psychosocial disorders, altered food patterns, and a poor diet. Our health is being negatively impacted by the culture that we are following and the high levels of stress. Yoga is now being embraced by many individuals as a remedy to these changes1. Yoga has been practised for ages and represents the idea of a healthy way of life. It has recently grown in popularity throughout the world and is now recognized as an alternative medicine approach. Yuj, which indicates union in Sanskrit, is where the word “yoga” comes from. It represents the fusion of personal consciousness (jee-vatma) with cosmic knowledge (Paramatma). It might ultimately lead to a state of bodily and mental health1,2.
Sudarshan Kriya has its roots set in traditional yoga and is a specific form of a yogic practice called pranayama. Pranayama is a unique part of yoga which focuses on breathing. It is mainly based on balancing the nervous system and may help with the psychological stress-related disorders, which have risen in recent times1. Sudarshan kriya is a type of cyclic controlled breathing. It has distinct components in it which are as follows:
Did You Know?
To practice Sudarshan kriya, you must follow the given steps:
In my experience, Sudarshan Kriya might offer several benefits for cardiovascular health. It may help to lower heart rate and blood pressure, promoting a healthier cardiovascular system. Additionally, practising Sudarshan Kriya has been shown to potentially improve cholesterol and triglyceride profiles, which are important markers of lipid health5.
Dr. Rajeev Singh, BAMS
Sudarshan kriya may be beneficial to both mind and body in which Sudarshan kriya may reduce stress and depression. Some of the potential uses of Sudarshan kriya are:
Sudarshan kriya might help in reducing the anxiety levels in humans and may help in the stabilisation of mental activity, brain function and relief from stress. This might help relieve the common symptoms of stress such as insomnia (inability to fall asleep). It was found in studies1 that the Sudarshan kriya yoga (SKY) practice might help in attaining an improved sleep quality by reducing stress and anxiety. Furthermore, a comparison study done on various yoga practices on post-traumatic stress disorder (PTSD) showed that the practising Sudarshan kriya has better outcomes. Sudarshan kriya yoga might provide a “corrective emotional experience” for healing deep emotional wounds and might also heal cognitive distortion (negative ways of thinking), which is usually caused due to traumatic experiences1.
A group of researchers1 led by Janakiramaiah have found that Sudarshan kriya might be helpful for people with mild and melancholic depression. Noticeable differences in the reduction of depression might be observed in the people who practised Sudarshan kriya. However, more research is required to prove these claims.
A study3 conducted on cancer patients with a habit of tobacco noticed that cancer patients who completed their standard therapy may control their tobacco habit with the help of Sudarshan kriya practices. However, more research is required regarding these effects1.
According to the literature I have come across, Sudarshan Kriya might enhance your immune function. It may increase immune cell counts in both healthy and health-compromised individuals, improving your body’s defence against infections and diseases5.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Research4 has noted that psychosocial stress (stress caused due to psychological and social situations) might also lead to an increase in oxidative stress in the body. Few studies have shown that practising Sudarshan kriya yoga might lead to a decrease in oxidative stress. In a study conducted by Sharma et al., it was seen that blood lactate (indicator of oxidative stress) levels were lowered in people practising the SKY technique. It was further noted that the levels of superoxide dismutase, catalase, and glutathione were increased. This indicates a boost in the antioxidant activity, which also contributes to the lowering of oxidative stress. Therefore, Sudarshan kriya might help in reducing oxidative stress in the body. However, more research is necessary for claims1.
Gebrag and Brown found in their study that Sudarshan kriya might be helpful in certain medical conditions:
However, more research is required to prove these claims.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
I would suggest practising Sudarshan Kriya for your overall respiratory health. It has been found to have a possible positive impact on respiratory function. Thus by incorporating deep, rhythmic breathing patterns, Sudarshan Kriya enhances your respiratory well-being5.
Dr. Smita Barode, B.A.M.S, M.S.
There is a requirement for more research and exploration to state the effects of the Sudarshan kriya on the body, including the risks that it might have.
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.
Also Read: Benefits of Linga Mudra and How to Do it By Dr. Ankit Sankhe
Sudarshan kriya is a specific form of pranayama in which cyclic breathing is performed. It might help in calming the body and mind. It mainly includes four distinct stages in the practice: Ujjayi (victorious breath), Bhastrika (Ballow Breaths), chanting of Om and Sudarshan kriya. It might be beneficial for reducing stress, anxiety, depression, and post-traumatic stress disorder (PTSD). However, it might have risks too, which need to be explored by further researchers. Kindly ensure to seek guidance from a qualified and experienced yoga expert before practising it.
Also Read: Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht
Yes, Sudarshan kriya might help in reducing the symptoms of depression when practised regularly1. If you have depression problems, consult your doctor and do not self-medicate.
Yes, Sudarshan kriya might be beneficial for insomnia, which is one of the common symptoms of stress. It has been seen in studies that it might help in the attainment of improved sleeping patterns1.
There are no reports that claim the beneficial effects of Sudarshan kriya for cancer. There is a need for more research on this subject.
Sudarshan kriya is a cyclic, rhythmic, breathing yogic practice. It consists of four distinct steps such as Ujjayi, bhastrika, chanting of om and Sudarshan kriya. It is relatively easy and can be performed under proper guidance1.
Sudarshan kriya might be beneficial for people with anxiety, stress, depression, tobacco addiction, pain, and stress-related medical conditions. However, more research is required to prove the effectiveness of these exercises in detail. Kindly ensure to practice this exercise only under the expert supervision of a yoga teacher1.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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6The desire to live a healthy life may sound simple, but achieving it isn’t always easy. True health is not just about being free from illness but about having the strength and balance to cope with life’s challenges.
To make this concept come to life, yoga is being adopted by many to manage our physical and mental health. It is an all-natural, drugless concept of wellness.1
Various seals and fossil remnants of the Indus Valley Civilisation indicate that yoga was prevalent in ancient India, around 2700 BC. The yogic lore considers Shiva to be the founder of yoga. It contains various asanas and practices. It includes various practices such as yama and niyama (principles for conduct in personal and social life), asana (various sitting, standing, and lying postures), pranayama (breathing techniques), pratyahara (withdrawal of senses from sense organs to control mind), bandha and mudra (manipulation of semi-voluntary and involuntary muscles), shatkarma kriya (cleansing process) and dhyana (meditation).1
Sukhasana is one of the easiest asanas among all the postures. Continue reading to discover how to incorporate it into your daily routine!
Sukhasana is also known as the easy sitting pose. It can be performed by people of all age groups. The name sukhasana is derived from the word “sukham” which means easy, comfortable, joyful or pleasure, etc.2 This is a simple pose and can be performed by beginners with ease. It is a beginner level asana. Sukhasana is the usual sitting posture in the Eastern culture. You need not necessarily be empty stomach to perform it. Even so, it might be better if you practice it in the morning as it is a meditative pose.3
There are two types of sukhasana poses:
In this posture, one has to be seated on the floor. For people having back issues, sitting with the back leaning against the wall may be more comfortable. The legs must be crossed at the mid-portion of the shins (the lower half of the legs). For additional support, blankets can be kept under the hips, and blocks can be kept under the knees.4
Similar to the previous pose, one has to be seated cross-legged on the floor. The upper part of the body (thoracic and cervical spine) has to be rotated to the right and left alternatively. You can put one hand on the knee and other hand on the floor for support and rotation.4
Let me tell you about the magic of Sukhasana. Sukhasana is derived from Sanskrit, meaning “refreshing exercise.” It is an excellent sitting position that symbolises inner fulfilment and leisure. While admiring the beauty of Sukhasana, I read in an article that with regular practice of Sukhasana, the spine may also lengthen, and the body may experience incredible stability.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Benefits of Gomukhasana (Cow Face Pose) and How to Do it By Dr. Himani Bisht
Sukhasana is a sitting pose asana which can be easily performed by anybody. The steps to be followed are:
This asana is good for meditating, and other yoga practices like breath work (pranayama) can also be performed.3,6
In this 5G era, we constantly need gadgets like mobile phones and laptops to walk parallel to the fast-growing world. But with this, eye fatigue has become a common complaint. From my experience, when Sukhasana collaborates with other yoga asanas, it may do wonders for our eyes! I recently read an article8 which suggests sitting in the Sukhasana and doing eye exercises such as eye rotations and marching as per Trataka Karma may aid in Computer Vision Syndrome such as eye fatigue and eye muscle weakness.
Dr. Rajeev Singh, BAMS
Sukhasana is a simple asana that is popular among one and all. You may have seen pictures of your favourite celebrities practising the sukhasana as well.
Practising Sukhasana while doing your routine work may benefit your lungs! Yes, you read it right! I recently read an article9 that suggests that people who regularly practise Sukhasana may have higher lung function than others.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe
In our Indian culture, sitting cross-legged is quite common. It has been a part of our culture for a long time. Many of us are habituated to sitting cross-legged on the floor while studying, praying, eating and meditating. Sitting cross-legged is basically performing the sukhasana, the advantages of which have been highlighted by yoga. The possible advantages of sukhasana are improving body stability to self-realisation. Some of the benefits of sukhasana are given below.7
Sitting in Sukhasana might help reduce chronic lower back pain. It has been seen that chronic back pain can cause depression, again leading to an increase in back pain, thus forming a vicious cycle. The authors of a study published in the American Journal of Lifestyle and Medicine think that sukhasana might help break the cycle of chronic lower back pain and depression. This might be because sitting cross-legged reduces functional disability and improves stress, depression and pain responses in patients 7
Some researchers claim that sitting in the cross-legged position, i.e. in sukhasana, may reduce functional disability and stress. It was further stated that it might also help against depression and pain response in patients. Through this research, we get a sneak peek into the extent of yoga’s potential, which extends beyond the physical realm 7
According to studies, sukhasana may have the potential to help improve cardio-metabolic (metabolic and heart diseases). It was seen that sitting in the cross-legged meditative pose may help improve the heart rate and might help against lifestyle-related heart diseases (cardiovascular diseases).7
A study was done on people with high blood pressure, where the effects of performing sukhasana and simple breathing exercises regularly were seen. From this study, it may be said that sukhasana combined with a few simple breathing exercises may help lower blood pressure.6
One study in the Orthopaedic Journal of Sciences stated that practising the sukhasana regularly might help improve the lipid profile. It claims to potentially improve the LDL and HDL (low-density lipoproteins and high-density lipoproteins) cholesterol levels. Another study potentially believed to lower the triglyceride level as well.7
Sukhasana might be beneficial in weight management as it might help improve the body mass index (ratio of body fat according to height and weight). A study published in the International Journal of Cardiology showed that sitting cross-legged might also help improve waist circumference.7
Sukhasana is a simple pose that can be performed by pregnant women. It might help calm the mind, broaden the shoulders, improve digestion, straighten the spine, improve breathing, reduce fatigue, and may uplift mood. It might have positive effects like making one feel more confident, and energised and rekindle the will to be more productive.3
Several studies claim that sukhasana helps strengthen the pelvic and core muscles. The possible benefits might extend further into helping with proper breathing, oxygenation, and blood circulation (both central and peripheral). This shows how the effects of sukhasana might be interlinked.7
Studies conducted in recent times show that sukhasana might be beneficial for the overall body, including the mind. It was seen that sitting cross-legged might improve mental integration. Getting up from the cross-legged position may also prove to improve the balance and sense of touch, which might be beneficial for our health in the long run.7
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Also Read: Benefits of Bhastrika Pranayama and How to Do it By Dr. Ankit Sankhe
Sukhasana should be avoided with the following conditions:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyze the risk factors and continue to practice exercise with precautions.
Sukhasana is a simple asana that can be easily performed by people of all ages. It is as simple as sitting down on a flat surface. It is simply sitting cross-legged with a straight back and neck. This is the normal way of sitting in most Eastern cultures. This pose is believed to be beneficial for tasks requiring a lot of concentration, like studying, meditation, self-realization, etc. This deceptively simple asana might have a lot of benefits to offer. It might be helpful with chronic lower back pain, stress, heart disease, cholesterol, etc. However, if you are starting yoga asanas, you should consult a qualified doctor to begin your yoga journey with this simple pose.
Also Read: Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe
Sukhasana is a simple pose, which is also called the cross-legged easy pose. This is a meditative pose; all you have to do is sit in a cross-legged position on the floor with the back and neck straight.6
Sukhasana might be helpful for heart diseases, lower back pain, cholesterol, weight management, de-stressing, pregnancy, blood pressure, etc. This simple pose might have various benefits.3,6,7
Yes, Sukhasana can be performed by those with back pain. It may be helpful for back pain, as seen in a few studies. However, people with hip, spine and knee injuries should avoid it. Kindly consult a yoga instructor for better guidance.5,7
No. There is no compulsion to be empty stomach to perform this pose. It may be practised with proper consultation with a yoga expert. However, it might be better to perform this asana in the morning as it is a meditative pose.3
Yes, you can meditate while sitting in Sukhasana. It is believed that sukhasana can be good for tasks that require a lot of concentration and last over a long duration, for example; studying, meditation, self-realisations.7
1. National Council of Educational Research and Training. Yoga, A Healthy Way of Living, Upper Primary Stage [Internet]. Uppal S, Bijnan S, editors. Vol. 15. New Delhi: National Council of Educational Research and Training; 2016. 1–23 p. Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf
2. Littman M. Class notes [Internet]. Vol. 94, ABA Journal. 2008. Available from: https://opjsrgh.in/Content/Worksheet/PRACTICE-WS/day160/11-PE.pdf
3. Singh C, Reddy OT, Singh V. Benefit of Yoga Poses for Women during Pregnancy. 2013;(April):18–22. Available from: https://www.researchgate.net/profile/Dr-T-Reddy/publication/340731445_Benefit_of_Yoga_Poses_for_Women_during_Pregnancy/links/5e9ad32592851c2f52aa9bcb/Benefit-of-Yoga-Poses-for-Women-during-Pregnancy.pdf
4. Greendale GA, Kazadi L, Mazdyasni S, Ramirez E, Wang MY, Yu SSY, et al. Yoga Empowers Seniors Study (YESS): Design and Asana Series. J Yoga Phys Ther [Internet]. 2012 Feb 27;2(1):1–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639444/table/T2/
5. Matsyendrasana A, Muktasana P, Matsyendrasana A, Muktasana P, Chakraasana A, Matsyendrasana A. Assignment / Self-Study Notes-4: Yoga and Lifestyle [Internet]. Vol. 3. Available from: https://www.ggpsbokaro.org/images/download1/7156.pdf
6. Lindasari N, Suhariyanti E, Margowati S. Yoga Pranayama Dhiirga Swasam with Sukhasana Position on Reducing Blood Pressure in the Elderly. In: Proceedings of the 1st Borobudur International Symposium on Humanities, Economics and Social Sciences (BIS-HESS 2019) [Internet]. Paris, France: Atlantis Press; 2020. p. 333–8. Available from: https://www.atlantis-press.com/article/125939425
7. Kohli DP, Patel DP, Waybase DH, Gore DS, Nadkarni DS. The value of cross legged sitting: Virtue or vice for health.A review from sports medicine, physiology and yoga.Implications in joint arthroplasty. Int J Orthop Sci [Internet]. 2019 Jul 1;5(3):607–10. Available from: http://www.orthopaper.com/archives/?year=2019&vol=5&issue=3&ArticleId=1596
8. Trataka Karma: A Holistic Approach For Computer Vision Syndrome. Available from: https://www.ayurpub.com/wp-content/uploads/2022/04/2034-2039.pdf
9. Pulmonary Function Analysis of a Simple Crossed Legs Sitting Posture. Available from: https://link.springer.com/chapter/10.1007/978-981-15-9054-2_119
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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3In ancient literature, Yoga is defined as Chitta Vritti Nirodhah, which means calming the mind through the yoga techniques of Sage Patañjali. This concept is elaborated in the Yoga Sutras, which focus on refining mental acuity and improving concentration.
Yoga Sutras consist of eight practices: Ashtanga Yoga (Yoga of the limbs), niyamas (observances), yamas (abstentions), pratyahāra (withdrawal of senses), dharāna (concentration), asanas (posture), samādhi (oneness) and praṇ̄ayāma (control of breath).
The five elements, also known as pancha bhutas- prithvi (earth), jal (water), agni (fire), vayu (air) and akasha (space) are the building blocks of the universe and body too. Various yoga techniques can harmonize and balance these elements in our body for our overall well-being.
Praṇ̄ayāma are breathing techniques comprising two Sanskrit words, prana (vital energy) and ayama (control). Bhastrika refers to bellow, an instrument used by the blacksmiths1. Bhastrika praṇ̄ayāma is a type of praṇ̄ayāma, where inhalation and exhalation are equal; therefore, there are equal lung movements2.
Let us have an overview of Bhastrika praṇ̄ayāma and its benefits.
Praṇ̄ayāma has eight primary forms. Bhastrika praṇ̄ayāma is one of those eight forms. Hathapradipika and Gheranda Samhita are classical texts that mention Bhastrika. According to Swami Sivananda, Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound3.
Regular practice of Praṇ̄ayāma may influence the cardiorespiratory functions in several ways. Slow breathing may decrease the heart rate and blood pressure. On the other hand, fast-paced breathing may lead to a less strong but harmonious heartbeat1.
Did you know?
Bhastrika praṇ̄ayāma involves the practice of three bandhas– mula, jalandhara, and uddiyana. Bandhas are described as ‘body locks’. They lock the vital energy in the body. Jalandhara bandha is the throat lock, mula bandha is the root lock and uddiyana bandha is the abdominal lock. The practice of Bhastrika praṇ̄ayāma, is described by Swami Kuvalayananda, who is a yoga guru. He has researched the technique of praṇ̄ayāma.
The above Bhastrika praṇ̄ayāma steps are of one cycle1.
Did you know Bhastrika Pranayama may reduce stress which in turn may help improve sleep? Studies say, Bhramari pranayama, for instance, have demonstrated to decrease breathing rate and pulse rate when practised for five minutes. Your body may become more relaxed as a result, helping you to fall asleep. In my opinion, pranayama may help those who suffer from obstructive sleep apnea sleep better. Additionally, pranayama exercise is believed to decrease snoring and daytime tiredness, suggesting benefits in the form of better sleep9.
Dr. Rajeev Singh, BAMS
The benefits of Bhastrika praṇ̄ayāma are given below:
A study1 revealed that anxiety levels were significantly reduced after practicing Bhastrika pranayama regularly. However, you must consult a therapist or psychiatrist if you experience severe anxiety.
Studies2 show that Bhastrika pranayama may help in decreasing high blood pressure by dilation of blood vessels. It is essential to check blood pressure regularly and take proper medication in case of high blood pressure.
Bhastrika pranayama, if practiced regularly, may increase the heart rate. It may activate the autonomic nervous system, which regulates involuntary activities like the heart rate. Any abnormalities related to heart function are serious; therefore, you must immediately consult your doctor if you experience any symptoms of heart disease2.
Bhastrika pranayama may help reduce blood sugar levels. Practising Bhastrika praṇ̄ayāma may increase the metabolism and uptake of sugar in the peripheral tissues. Hence, it may be suitable for diabetic individuals. However, you must get your sugar levels checked regularly and consult your doctor in case of abnormal blood sugar level2.
Studies4 have shown that practicing this asana may reduce body weight, body mass index, and waist and hip circumference. Further research is required to confirm this finding. However, if you are overweight, you must consult a dietician to give you a plan to get to a healthy weight.
Regular practice of Bhastrika praṇ̄ayāma may help to boost lung function, especially in older individuals. A study5 was conducted on 60-70 years old 40 male volunteers. Results suggested significant improvement in respiratory muscle strength, therefore improving lung function. It may also lower the risk of lung infections. However, if you suspect any abnormalities with the lung function, you must immediately consult a doctor.
In asthma, resistance is created in the airway, which hampers the smooth flow of air in and out. Bhastrika praṇ̄ayāma may improve lung capacity by opening the small lung airways. Another cause of asthma may be stress. Therefore, practicing Bhastrika praṇ̄ayāma may calm the mind and help relieve stress. However, if you experience severe asthma symptoms, you must consult your doctor to get proper treatment6.
Bhastrika praṇ̄ayāma may help to enhance the static balance. Studies have shown that regular practice may synchronize metabolic and nervous function, mental concentration, and cardiovascular rhythms and reinforce mind stability, therefore achieving overall static stability of the body when there is no activity3.
This practice may help in case of allergic rhinitis. It may purify the breathing path from the nostrils to the throat. Additionally, it may keep the nostrils clean from congestion and mucous formation. Studies suggest that this practice may increase respiratory stamina, expand the lungs and relax the chest muscles. However, you must consult your doctor if you have recurrent allergic rhinitis7.
Also Read: Benefits of Pawanamuktasana (Gas Release Yoga Pose) and How to Do it By Dr. Ankit Sankhe
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on Yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries7.
Let me tell you a secret! Bhastrika Pranayama is believed to stimulate hunger, enhance metabolism, strengthen the neurological system, and improve digestion. I highly recommend the regular practice of Bhastrika Pranayama as it is absolutely beneficial for your overall health8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some risks associated with Bhastrika praṇ̄ayāma are:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyze the risk factors and continue to practice exercise with precautions.
Also Read: 8 Powerful Ayurvedic Herbs With Their Great Benefits
Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound. It may enhance cardio-respiratory functions. Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may influence lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance. One must practice praṇ̄ayāma regularly with appropriate precautions, and possibly under a trained Yoga professional.
Also Read: 5 Exercises To Consider If You Suffer From Fissure
First, sit on flat ground or a chair in a comfortable position. Start with kapalabhati, which consists of 30 rapid exhalations. Then slowly inhale through the right nostril. Hold your breath by three bandhas– mula, jalandhara, and uddiyana. First, the Jalandhara bandha is attained by pressing the chin against the neck. Next, both nostrils are closed with fingers, followed by uddiyana bandha, which is expansion and chest and finally, perineum (near the abdomen) contractions in mula bandha. This completes one cycle of Bhastrika praṇ̄ayāma1.
People with heart or lung problems must perform Bhastrika praṇ̄ayāma slowly and under a professional guidance. Bhastrika praṇ̄ayāma should not be practised by people who suffer from high blood pressure, stroke, gastric ulcer, hernia, epilepsy or vertigo. Those who are recovering from tuberculosis, are recommended to practise only under expert guidance7.
Bhastrika praṇ̄ayāma may improve mental concentration, and relieve anxiety by improving the blood circulation and oxygen levels in the brain. It may also help with modulating the brain activity.
Regular practice of Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may improve the lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance1,7.
Yes, practising Bhastrika praṇ̄ayāma may help reduce blood sugar levels by increasing sugar uptake in tissues. Therefore it may be beneficial for diabetes2.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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1According to scholars, Yoga’s roots have possibly been traced back to the Stone Age. The Vedas have evidence of Vedic Yoga, which contains the oldest yoga teachings followed by the pre-classical period teachings. The pre-classical period was the time when Bhagavad Gita and Upanishads were introduced. The third period is the classical period, when Patanjali, a renowned Hindu scholar and yoga teacher, introduced “yoga sutras”. These Yoga sutras assisted people to practice more defined and classical yoga. The last period is post-classical yoga or modern yoga.
Modern yoga came into existence when yogis put efforts to spread Eastern Hindu philosophy in the west, in the late nineteenth and early twentieth century1. Modern yoga has significant commercial potential and has become the fashion statement for the upper middle class.
However, ancient yoga is the art of harmonizing body, mind and soul which nourishes and tones the entire body. Various asanas in yoga are involved in improving flexibility and boosting immunity. One such asana is gomukhasana, a seated yoga posture, that stretches the entire body to make it more flexible.
Did You Know?
Gomukhasana is a combination of three words i.e., go-mukh-asana where “go” refers to cow, “mukh” refers to face and “asana” refers to pose. The folded legs form the shape of a cow’s mouth while the elbows resemble a cow’s ears. Therefore, it is commonly referred to as the cow-face pose3.
The Gheranda Samhita (Sanskrit text of yoga) and the Hatha Yoga Pradipika (15th-century yoga manual in Sanskrit), both mention Gomukhasana (Cow-Face Pose)4.
Gomukhasana is a perfect position for people who spend most of their workweek sitting down. The cow face pose helps in expanding your hips and chest and overcoming the slouch many people acquire while they are sitting. It is a stabilizing and relaxing posture. This posture allows you to stretch your arms, shoulders, back, thighs and ankles. It is a hip-opening posture with legs being together unlike other postures that help in correcting the posture and adjusting the flexibility of one’s body5. Gomukhasana is simple to perform and relaxes the superficial as well as the deep muscles, which play a crucial role in lower back pain6.
There are variations of gomukhasana that use the Cow Face Pose as the base. Although yet to be researched, the variations involve practicing cow pose in half and full variations, forward bending, etc.
Gomukhasana or cow-face pose can be performed in the morning as one is mentally fresh and empty stomach. As you practise, make a few minor adjustments to the posture to make it more comfortable for you before stepping up the difficulty.
Modifications of the cow-face pose involve using props to make it more enjoyable. Some of them are3,5:
I have found that practising Gomukhasana (Cow Pose) might be beneficial for strengthening the wrists and hands while also helping to alleviate stiffness in the shoulders. The pose involves specific movements and stretches that target these areas, promoting increased flexibility and improved muscle strength. Regular practice of Gomukhasana, under proper guidance, can contribute to better wrist and hand function and increased range of motion in the shoulders9.
Dr. Rajeev Singh, BAMS
Cow-face pose must be done using proper techniques to obtain maximum benefits in flexibility and strength. Before entering the gomukhasana, some of the preparatory poses like Baddha Konasana (Bound Angle Pose), Garudasana (Eagle Pose), Supta Baddha Konasana (Reclining Bound Angle Pose), can be performed to warm up the body3.
The steps to do the cow-face yoga pose are as follows3,5,7:
Gomukhasana offers several benefits to the physical and mental health of an individual. Some of them are:
Ali et al. 20217, mentioned that diabetic patients (increased glucose level) practised gomukhasana during a session. Ali observed the decrease in glucose levels and increase in insulin levels. The stimulation of kidneys may also help in the management of diabetes.
Dr. Ravindra et al. 20186, evaluated the effect of gomukhasana in the management of gurdhasi (sciatica nerve pain), in patients with complaints of sciatica nerve pain. His team concluded that cow-face yoga may help relieve the pain from muscles and joints involved in sciatica. They also revealed that post-treatment with gomukhasana, there were no recurrences.
Kumar, P.A., et al., 2021 presented a case study4 to evaluate the role of yoga including gomukhasana in non-alcoholic fatty liver disease patients without medication. This study showed that asanas including gomukhasana are beneficial when practiced for 20 minutes daily. It may also help in reducing blood sugar, blood lipids and elevated lipid enzymes.
Gomukhasana may help in persuading relaxation. It may help in easing tiredness, tension and anxiety if practised for more than 10 minutes daily. It may also help in calming and centering the body5,7.
Gomukhasana or cow-face pose may counteract the slouch, especially faced by individuals working on computers for the major part of the week5. It may decrease the general stiffness in the arms and shoulder and can also help in correcting posture by opening the chest area7.
I have observed that practising Gomukhasana (cow face pose) along with other yoga asanas may show improvement in memory. The combination of physical movement, concentration and relaxation involved in these yoga poses may contribute to enhancing cognitive function and memory retention2.
Dr. Siddharth Gupta, BAMS, MD (Ayu)
Also Read: Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe
There are several contraindications and risks to be considered while performing Gomukhasana. Some of them are4,5:
Also Read: Benefits of Shalabhasana (Locust Pose) and How to Do It By Dr. Himani Bisht
Gomukhasana is one of the easiest forms of stretching yoga which helps in rejuvenating and relaxing the whole body. It helps in relieving the pain by relaxing the deep muscles. The cow-face pose allows you to explore different symmetries of the body. Beginners can use modifications like blankets or blocks to achieve more flexibility and stability. Conclusively, asanas or postures can be of potential benefit in many chronic conditions that persist despite pharmacotherapy.
Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht
Gomukhasana is a hip-opening posture stretching the shoulder, arms, knees, and ankles. It is
hatha yoga also known as cow-face yoga. It is one of the best asanas for people suffering from a slouch and improper posture due to a hectic workweek5.
People suffering from shoulder, knee, arm and hip injuries should avoid doing gomukhasana4,5.
Gomukhasana may help relieve stress and anxiety and may stimulate kidney, liver and pancreas. Some pieces of literature have shown that Gomukhasana may help in managing diabetes and sciatica nerve pain4,6,7.
Gomukhasana or cow-face pose can be performed with the help of a block or blank below the hips to neutralize the alignment of lower back. One can also use a strap in case of inability to clasp hands at the back3,5.
The folded legs in Gomukhasana resemble the face of a cow while the hand bent backward resembles the ear of the cow. In Sanskrit, “Go” pronounced as “Gau” refers to the cow while “Mukh” refers to the face3.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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2Yoga has its roots in ancient India. It is a practice that aims to bring harmony between the physical, mental, emotional and spiritual aspects of a person. Though an incredibly old Indian tradition, Yoga found its way to the developed countries only in the 19th century, when the basic texts of Yoga were translated into English.
The word ‘yoga’ (derived from the Sanskrit word ’yuj’ meaning ‘joining’) is the method for changing the consciousness and achieving freedom from karma and resurrection.
The Great Indian sage Patanjali arranged the various Yogic practices in a systematic manner, known as Ashtanga, which metaphorically means ‘having eight components’. Of these eight components, Pranayama is the fourth aspect1,2.
Pranayamas are the various breathing techniques in Yoga. Breath is the life force. It is said that when the life force (prana) in a person’s body is low, then that person tends to be dull, lazy, and low spirited. Toxic substances then start accumulating in such low-prana parts of the body causing pain, stiffness or some medical condition. Through the Pranayama, the life force can flow freely allowing the toxic substances to be released from the body1.
Anulom vilom is one of the ways to practice Pranayama.
Did You Know?
‘Anu’ means ‘with ‘and ‘Loma’ means nostril hairs. ‘Vi’ means opposite (Viruddha). Hence, Anulom Vilom is also called as ‘inhalation and exhalation in opposite directions’.
The left nostril is said to symbolize the moon (also called as Chandra or Ida) and the right nostril symbolizes the Sun (also called as Surya or Pingla). As we all know, the Moon is cooler than the Sun. Using this analogy, breathing in through the Chandra (left) nostril has a cooling effect on the body and soul while breathing in through the Surya (right) nostril heats up the body and provides warmth. At any given time, it is said that we breathe only through one nostril. Ancient Indian Vedic treatises mention that when the process of breathing is happening through the left nostril, then peaceful, less energetic activities should be done. When the right nostril is dominating the breathing process, demanding and physical activities should be performed. The right nostril is said to be dominant when the sun rises in the morning and different hormonal reactions take place in the body. The left nostril is said to be dominant on going to bed at night.
When both the nostrils are actively involved in the process of breathing (Sushumna), meditation or relaxing activities must be undertaken.
In Yogic terms, Chandra, Surya and Sushumna are also called as ‘Nadis’. ‘Nadis’ are tubular structures corresponding to the veins and the arteries in the body. As per Indian texts on Yoga, Anulom Vilom helps cleanse the Nadis (arteries and veins) by increasing the level of oxygen in them. Hence, Anulom Vilom is also referred to as Nadi Shodhan Pranayama (Shodhan meaning purification)3.
Studies have revealed that the regular practice of Anulom Vilom may help ease your painful periods. This yogasana technique is known for its calming and relaxing effect that may alleviate pain and cramping during the menstrual cycle8.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Any exercise must be done using the proper techniques so that injuries are minimized and one obtains the maximum benefit. The same applies to any pranayama as well. Any form of pranayama is a very powerful practice which must be learned and practiced correctly1.
The steps to do Anulom vilom or Alternate nostril breathing are as follows:
Some of the potential benefits of Anulom vilom/ Nadi shodhan pranayama are:
Anulom vilom may help to reduce the blood pressure significantly in people who have high blood pressure (hypertension) and heart troubles caused by narrowing of the arteries. It reduces the neuronal activity related to adrenalin (a hormone released in the body during stressful, exhilarating or dangerous situations) and the resistance by the peripheral blood vessels. Thus, it helps readjust the autonomic nervous system (a mesh-work of nerves that controls blood pressure and heart rate, among other involuntary bodily processes)3.
It is said that breathing through the left nostril may reduce systolic blood pressure (the blood pressure in the arteries during one heart beat), diastolic blood pressure (the blood pressure in the arteries when the hearts rests between two heart beats) and the average blood pressure, thus alleviating high blood pressure. Breathing in through the right nostril might equalize the heart rate and bring the blood pressure to normal levels. It may be beneficial to reduce the morning as well as evening rise in blood pressure in those whose systolic pressure is between 120-139 mm of Hg and diastolic pressure between 80-89 mm of Hg (pre-hypertensives)3,6.
In Anulom Vilom, the process of breathing starts from the base of the diaphragm at the pelvic girdle, on both sides of the lungs. The muscles of the diaphragm present in the chest and the supplementary muscle of respiration in the neck relax which in turn relaxes the facial muscles. This relaxant effect on the muscles of the face enables them to carry the same effect to the sense organs, namely the ears, eyes, tongue, nose and skin, without any extra stress on the brain. This reduced level of stress may help increase the concentration level and bring about greater stability of mind. It may improve memory power.
Exhalations done during Anulom Vilom also has a relaxing effect on the brain and nerves. When Kumbhaka is performed along with pranayama, a sense of tranquility is produced in the mind. The controlled breathing in Anulom vilom may help increase blood flow to the blood vessels of the brain.
The human brain is made up of two halves. The inhalation and exhalation during Anulom vilom help rejuvenate both the halves of the brain as well as the front and back side. The alternate pattern of breathing may help balance all the activities happening in different parts of the brain thus bringing about a sense of harmony and peace3.
The steady, controlled breathing in Anulom Vilom may reduce the breathing rate as well as the rate of heart beats. It is said that the practice of Anulom vilom helps bring the heart under the control of the parasympathetic nervous system, which is a grid of intricate neurons known to relax the body after dangerous or stressful situations3.
The inhalation of air through the nasal tracts in Anulom vilom may help to clean the tract of the nose and the respiratory passages up to the lungs7. It may provide relief from cough4. It may help increase the strength of the lungs which might help keeping them free of any disease3.
The practice of Anulom vilom should be considered as the sole treatment protocol for any kind of health issues. If you are facing any health problems, please consult a qualified medical practitioner who will examine you and provide appropriate treatment. Also, it is recommended that you practice this pranayama under the guidance of a trained Yoga expert.
It is a breathing method that facilitates the opening of congested nadi or energy pathways, which may calm the mind. With increased oxygenation and blood purification via alternate nostril breathing, the skin on the face may develop a glow naturally. Hence, I strongly recommend the regular practice of Anulom Vilom for flawless skin10.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe
Although there are no major contraindications for practicing Anulom vilom, it is advisable to not hold the breath (Kumbhaka) for too long as it may potentially turn out to be harmful3. It is recommended to practice this method of breathing under the guidance of a qualified and experienced Yoga teacher.
From my experience, the ‘ida’ or ‘pingala’ nadis, or the channels, may be balanced with the use of this powerful anulom vilom pranayama by being able to clear poisons or radicals. This alternative breathing method may aid in the whole nervous system’s purification, hence may promote hair growth and health9.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Vayu Mudra and How to Do it By Dr. Ankit Sankhe
Anulom vilom or Alternate nostril breathing is a type of pranayama in which inhalations and exhalations are carried out through alternate nostrils. It is also called as Nadi shodhan pranayama as it is said to purify the arteries and veins (Nadis) of the body. It may be done with or without holding the breath (Kumbhaka). The right nostril symbolizes the Sun and hence breathing through it has a warming effect on the body. The left nostril symbolizes the Moon, so inhaling through left nostril has a cooling effect on the body. Anulom vilom is especially beneficial for the respiratory tract, the heart , brain and for people suffering from high blood pressure issues.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Anulom vilom is a type of pranayama in which the right and left nostrils are used alternately to inhale and exhale. Hence, it is also called as Alternate nostril breathing4.This type of Pranayama has numerous benefits for the brain, heart and the lungs. It is especially touted to be useful in reducing the blood pressure3.
Those who are doing Anulom vilom for the first time should aim for equal duration of inhalation and exhalation. Gradually, as proficiency is gained, one may increase the duration of exhalation to be twice that of inhalation4.
It is advised to do Anulom vilom kumbhaka only 6 months after you have been regularly practicing this pranayama without Kumbhaka. But it is advised to not do Kumbhaka for too long as it may turn out to be harmful3.If you are trying Anulom Vilom with Kumbhaka for the first time, it is advisable to do it under the supervision of a trained Yoga expert.
Anulom vilom is said to be beneficial in clearing up the nasal and respiratory passage7. So if one has a blocked nose, this pranayama may prove to be helpful. Yet, it is recommended that you consult your doctor who will assess your condition and advise you accordingly.
While there are no major contraindications to practice Anulom vilom, it is advisable to consult a qualified medical practitioner before you start practicing this breathing technique. More over, it is recommended that you practice Anulom vilom under the supervision of a Yoga expert.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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1Do you want to feel better, increase your stamina and live much longer years of your life? Just start practising Yogasana. You might achieve the perfect health benefits by doing regular yoga and physical exercises, which are hard to avoid. Regardless of your age, gender and physical ability, you all may obtain benefits from Yogasana.
Yoga is believed to be originated in India. It is a cultural outcome of the Indus Valley Civilisation dated back to 2700 BC. You may also find references to yoga in the classic text of the Bhagavad Gita. It contains the teaching of yoga, such as Karma yoga (yoga of action), Bhakti yoga (yoga of devotion) and Jnana yoga (yoga of knowledge).
By performing Yogasana, one might gain flexibility in the body. Here we bring to you one such asana called Paschimottanasana. You might require more convincing to get moving. So, let’s learn more about how to do Paschimottanasana, its benefits and much more.
Paschimottanasana is a Sanskrit name which translates as “west stretching pose,” displaying the sunset of a practice traditionally initiated facing the rising sun1.
Paschim means the West-side. This name indicates the back of the body from the head to the heels. In Paschimottanasana Yoga, the back side of your whole body, including the spine, is intensely stretched. When both the legs are stretched in a straight position on the ground while holding the big toes with hands and placing the forehead on the knees makes a seated forward bend yoga2,3.
As the name suggests, the seated forward bend yoga profoundly stretches the dorsal part of the back, including the spine and muscles. As a result, this stretching helps to open the spine and tone the back muscles1.
Paschimottanasana yoga acts on the Manipura chakra. The regular practice of Paschimottanasana stimulates the Manipura chakra, which controls the energy balance of the body by activating digestive fire. It regulates the functions of the pancreas and digestive organs2.
It takes you into the inner dynamics and mysteries of your lives. As you fold into yourself, the asana offers a deeper self-reflection, which nourishes you emotionally. Therefore, Paschimottanasana might be called the destroyer of sicknesses1.
A few variations in Paschimottanasana include:
Did You Know?
Paschimottanasana involves intense stretching of both legs and the back of the body1. Therefore, it is vital to retain the form to avoid wounding and gain maximum benefit from the asana.
Dandasana is the seated forward bend and a preparatory pose for Paschimottanasana. It allows the deeper symmetrical forward bends1.
The following are the steps to practise Paschimottanasana:
You might try a few modifications if you find difficulties while performing Paschimottanasana.
Did you know that Paschimottanasana, also known as the seated forward bend in yoga, is considered a powerful pose that is believed to have the ability to eliminate various health issues? According to traditional Yogic texts, this asana involves a deep stretch of the entire back of the body, which can help improve flexibility and relieve tension8.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Paschimottanasana stretches the whole back of the body4. Some of the potential benefits of Paschimottanasana are:
Scientific research2 has indicated that the occurrence of diabetes is increasing due to stress, unhealthy food habits, less physical activity and modern life; this requires immediate attention.
With the goodness of Yogasana, we might use it as an alternative lifestyle. Performing yoga brings health and steadiness to the body. Hence, Paschimottanasana might be an excellent asana for combating Diabetes. Paschimottanasana yoga may help reduce bodily stress; it stimulates the abdominal organs like the pancreas responsible for insulin production and aids in regulating the glucose levels in the body2.
Paschimottanasana may be considered a good yoga pose to reduce belly fat. If you are overweight and trying to lose weight since a long time, regularly practising Paschimottanasana might resolve your problems. According to a study8 (Shukla et al., 2014) conducted on obese individuals, daily practice of Paschimottanasana and a few warm-up exercises along with a proper, healthy diet might help with fat reduction.
Yoga practice might help develop the mind and body; however, it is not an alternative to modern medicine. You should not depend on yoga alone to treat any condition. Please consult a qualified physician who will assess your condition correctly and advise accordingly. However, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid physical injuries.
It’s encouraging to see how consistent practice of Paschimottanasana can bring positive changes to the body and overall well-being. Based on my observations, I’ve noticed that children with Autism Spectrum Disorder (ASD) can improve their flexibility over time by practising the seated forward bend, also known as Paschimottanasana. This yoga posture strengthens the hamstrings and spine, allowing children to gradually increase their ability to touch their toes9.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Shunya Mudra and How to Do It By Dr. Ankit Sankhe
A few precautions must be followed before performing Paschimottanasana:
With the guidance of a well-qualified yoga expert, one might assess and analyse the risk factors and continue to practice Paschimottanasana with precautions.
Based on my experience, I have observed that practicing Paschimottanasana, the seated forward bend in yoga, can be potentially useful in managing Irritable Bowel Syndrome (IBS). It has shown promising results in providing relief for IBS symptoms when used alongside conventional medical therapy. Paschimottanasana’s holistic approach may promote physical, psychological, and spiritual well-being, making it a valuable addition to the management of IBS10.
Dr. Smita Barode, B.A.M.S M.S.
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Paschimottanasana is a classic seated forward bend yoga. It is considered one of the best yogic postures and might be renowned as a destroyer of sicknesses as it activates the Manipura chakra, consolidating the energy balance of the body. In Paschimottanasana, the entire back of the body is intensely stretched, making the spine flexible and mobile. In addition, it may help to massage the abdominal organs aiding in fighting abnormal sugar levels in the body as in the case of diabetes. However, people should practice Paschimottanasana with the utmost precautions and under a trained yoga teacher to avoid any complications.
Also Read: Benefits of Ashwini Mudra and How to Do It By Dr. Ankit Sankhe
Paschimottanasana is a seated forward bend yoga. In this Yogasana, the entire back of the body from head to heels, including the spinal column, is deeply stretched. This benefits spine mobility and overall flexibility. It adds to the calmness of the mind and reduces anxiety1,4.
Paschimottanasana is a Sanskrit name that means west stretching pose. It is also called seated forward bend, seated forward fold and posterior stretch posture1,3,4.
Paschimottanasana may be performed by doing a few modifications. You may use a rolled blanket or a cushion to add more length to your spine. A strap or a scarf may also be used as leverage to lengthen your spine and lean forward. For the beginner, slight bending of the knees might allow a comfortable stretch4.
There are some contraindications for Paschimottanasana yoga. People with recent abdominal surgery, slipped discs, stomach ulcers, diarrhoea or back and abdomen pain should avoid doing it. Paschimottanasana is not recommended for pregnant women2,3.
Paschimottanasana might help combat Diabetes. If you regularly perform Paschimottanasana yoga, it might give your abdominal regions a good massage, stimulate pancreas functions, and increase insulin production, aiding in regulating the glucose levels in the body2.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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