Benefits of Markatasana and How to Do it By Dr. Ankit Sankhe

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Benefits of Markatasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

Humans are caught up with the rapidly changing life around us. We rarely have time for ourselves, especially for physical and mental health. Due to our busy schedules, we all became lazy and were affected by many illnesses. Living a sedentary lifestyle can have negative consequences on our health. Do not worry; heard of the phrase “Yoga se hi Hoga”? Yoga, a 3000-year-old ancient practice, uses components like asanas and pranayamas to improve physical and mental health. This post will highlight the steps, benefits, and much more of a popular asana called markatasana.1 Let us discuss more the Markatasana and its health benefits.  

What is Markatasana? 

Markatasana is also called the spinal twist pose, monkey pose, or markat asana. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose.2,3 

How to do it? 

Markatasana yoga must be done properly for maximum health benefits. One may perform Markatasana yoga in the following manner: 

  • Roll out a mat and lie on your back with your feet together on the ground. 
  • Extend the arms sideways at shoulder level. 
  • Next, inhale, bend both knees, and turn both legs to the right side. Rotate your head to the right and gaze at the right hand. 
  • This will give a spinal twist towards the right side. 
  • Breathe out and repeat the steps with the other side (left).2 

Do you know? 

  • In Indian mythology, many asanas are named after the vanara of the ancient scripture Ramayana. One such asana is markatasana or the monkey pose. 
  • This asana was described for the first time as hatha yoga practice in the 17th century. 
  • This asana signifies a monkey posture, and it is believed that monkeys are easily distracted; there are even terms like “monkey-mind” describing a tendency of the human mind to leap from one object to the other. On the contrary, markatasana is a reclining posture focused on meditative practice. 
  • Mahipal at Ayodhya, India was the one to achieve a world record for the “longest performance of markatasana,” he performed markatasana for one hour and eleven minutes on Jun 21, 2020. 

Benefits of Markatasana:  

Keeping the origin and history in mind, let us discuss some benefits of Markatasana, which will make this asana worth trying. Enlisted below are a few health benefits of Markatasana. 

Benefits of Markatasana in Obesity: 

A sedentary lifestyle characterized by long periods of inactivity can impair the ability of the body to break down fats. This leads to fat accumulation in the body, increases obesity, and increases the risk of other diseases. Shirley et al. conducted a study in 2014 to assess the effect of yoga intervention on obesity. The yoga intervention included asanas like Markatasana, and it was found that it resulted in a reduction in BMI. Additionally, the practice of this asana increases the levels of leptin, a hormone that regulates body weight. Therefore, yogasanas like Markatasana and other asanas may positively impact obesity. However, Markatasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper management of obesity. Additionally, it is advised to perform this asana under the supervision of a qualified trainer.3 

Benefits of Markatasana on Lipid Profile: 

A lipid profile is a blood test done to measure the body’s total cholesterol levels. Determination of cholesterol is important as an elevated level of cholesterol in the body can be a risk factor for various cardiac diseases. A study by Shirley et al. in 2014 stated that markatasana might help reduce total cholesterol, low-density lipoprotein, or bad cholesterol. Furthermore, this asana may help in reducing serum adiponectin and triglycerides. Thus, the Markatasana may positively impact your lipid profile, but depending on this, asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper treatment of an abnormal lipid panel. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.3 

Benefits of Markatasana in Social Anxiety Disorder: 

Social anxiety disorder (SAD) or social phobia is immense nervousness in normal situations due to a fear of being watched by others. This issue is often ignored, and its management is still less understood. Danish et al. conducted a study in 2022 to assess the effect of yogasanas like Markatasana on health. A daily thirty-minute practice of asanas like Markatasana positively impacted SAD. Additionally, this asana helped in reducing the severity of bladder shyness and agoraphobia (fear of places or situations). However, it is recommended not to rely on this asana alone and consult a doctor to treat social phobia properly. Additionally, one should have proper training in this asana under the guidance of a qualified trainer.4 

Benefit of Markatasana on Covid-19: 

The covid-19 pandemic, a global crisis, is an infectious disease caused by the SARS-CoV-2 virus. Immune-compromised individuals are always at a high risk of infections. Daily performing yogasanas like Markatasana helped build herd immunity, boost overall health immunity, and facilitate recovery. Thus, training Markatasana and other asanas may enhance the immune system and fight infections like Covid-19. But this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.5 

 

Other benefits of Markatasana: 

  • Asanas like Markatasana may help increase postural stability.3 
  • It may help increase hand-grip strength.3 
  • It may help in relaxing the mind and body.4 

The above-mentioned benefits of Markatasana are done in a limited human population and are purely based on a literature search. Therefore, we need more studies to ascertain these claims in larger populations. 

Yoga exercise may help develop the mind and body; it is not a choice to modern medicine or treatment. Therefore, you must not rely on or depend on Yoga (asanas) alone to treat any condition. Instead, please consult a qualified or ayurvedic doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to perform and learn Yoga under the supervision or guidance of a trained yoga expert to avoid any injuries. 

Risks of Markatasana: 

Conditions where Markatasana should be performed with caution are:  

  • As Markatasana is a spinal twist pose, if you have back pain, you must avoid overstretching as it can make the pain more severe.  

Conditions where Markatasana is contraindicated include:  

  • Slip disc, spondylosis, or spinal injury requires rest and proper treatment as your doctor advises. The practice of Markatasana in these conditions is not recommended.  
  • There is no data regarding the safety of this asana in pregnancy, children, and the elderly. It is always advised to consult a qualified trainer if you want to adopt this yoga practice into your routine. 

Conclusion 

Markatasana is also called the spinal twist pose or the monkey pose. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose. Training this asana may help improve the lipid profile and decrease obesity, social anxiety disorder, and infections like Covid-19. Additionally, this asana may help increase postural stability, improve hand-grip strength, and relax the mind and body. The practice of this asana should not be considered an alternative to modern medicine. Additionally, the practice of this asana should be performed under the guidance of a qualified trainer. 

Frequently Asked Questions 

1) What is Markatasana? 
Markatasana is also called the spinal twist or monkey pose in yoga. Markatasana is derived from Sanskrit words, “Markat”, meaning monkey, and “asana,” meaning yoga or posture. So, therefore it is also called the monkey pose.1
2) Can the practice of Markatasana yoga help in managing obesity? 
Yes, the practice of Markatasana may help in managing obesity. A study by Shirley et al. in 2014 showed that the markatasana poses reduced BMI, hip and waist circumference, and body weight.2 
3) How to do Markatasana? 
One may perform Markatasana in the following manner: 
Roll out a mat and lie on your back with your feet together on the ground. Extend the arms sideways at shoulder level. Next, inhale, bend both knees, and turn both legs to the right side. Rotate your head to the right and gaze at the right hand. This will give a spinal twist towards the right side. Breathe out and repeat the steps with another side (left).
4) What are the benefits of Markatasana?
The practice of this asana may help improve an abnormal lipid profile, manage obesity, reduce the severity of infections like covid-19 and help manage social anxiety disorder. Additionally, this asana may help increase postural stability, improve hand-grip strength, and relax the mind and body.3-5
5) What is the Markatasana mythology? 
In Indian mythology, many asanas are named after the vanara of the ancient scripture Ramayana. One such asana is markatasana or the monkey pose. This asana signifies a monkey posture, and it is believed that monkeys are easily distracted; there are even terms like “monkey-mind” describing a tendency of the human mind to leap from one object to the other. On the contrary, markatasana is a reclining posture focused on meditative practice.
 

References: 

  1. Woodyard, Catherine. “Exploring the therapeutic effects of yoga and its ability to increase quality of life.” International journal of yoga vol. 4,2 (2011): 49-54. doi:10.4103/0973-6131.85485. Available at: https://pubmed.ncbi.nlm.nih.gov/22022122/ 
  1. Dilip et al. Yoga Therapy, Ayurveda, and Western Medicine: A Healthy Convergence. Available at: https://books.google.co.in/books?id=TxnKDgAAQBAJ&pg=PT195&lpg=PT195&dq=markatasana&source=bl&ots=ZWpi9n2qZG&sig=ACfU3U2dY2HJ8EdV1N4LNs66b5kcJ2zMLQ&hl=en&sa=X&ved=2ahUKEwizkc2anp78AhVFbGwGHdz2As04UBDoAXoECBUQAw#v=onepage&q=markatasana&f=false  
  1. Telles, Shirley et al. “A comparative controlled trial comparing the effects of yoga and walking for overweight and obese adults.” Medical science monitor : international medical journal of experimental and clinical research vol. 20 894-904. 31 May. 2014, doi:10.12659/MSM.889805. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4051462/ 
  1. Danish Javed, Shweta Mishra, Yoga practices in Social Anxiety Disorder (SAnD): A case report WSR to paruresis, Journal of Ayurveda and Integrative Medicine,Volume 13, Issue 3,2022,100622,ISSN 0975-9476. Available at: https://doi.org/10.1016/j.jaim.2022.100622. 
  1. Pal GK. Yoga to Combat and Prevent COVID-19. Int J Clin Exp Physiol. 2020;7(2):46-7. Available at: http://www.ijcep.org 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Hasta Uttanasana and How to Do it By Dr. Ankit Sankhe

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Benefits of Hasta Uttanasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

Modern civilization has brought happiness coupled with unhealthy levels of competition and a compulsion to achieve targets, paving the way to a stressful life. To get an escape from this busy lifestyle, the quest for reliable methods to do the same has intensified. In this way, the practice of yoga has gained the limelight. The practice of yogasanas has benefitted all dimensions of health like physical, spiritual, mental and social and at the same time, has promoted harmony with nature and has helped in conserving the environment.  In this blog, we will discuss the health benefits and other know-how of one such asana, hasta uttanasana.1 

What is Hasta Uttanasana? 

Hasta uttanasana is a standing yoga posture of surya namaskara. The name comes from the Sanskrit words “hasta”, meaning hand “ut” meaning intense, “tan” meaning stretch and “asana” which means yoga or posture. In English, this yoga asana is called as raised arm pose. It is, therefore an intense backward stretch practised as the second and eleventh pose of Surya namaskar.2,3 

How to do it? 

Hasta uttanasana must be done correctly for maximum health benefits. One may perform hasta uttanasana in the following manner: 

  • First, stand in tadasana; stand straight with your feet firm and aligned at shoulder level. Arms are in a relaxed position on either side.  
  • Next, inhale and slowly raise and stretch both arms above your head. Both of your arms will be shoulder-width apart. 
  • Keep the legs straight and stiff. Next, bend your arms, head and upper body slightly backward. 
  • While bending, ensure you do not overstrain your upper body while bending. 
  • Breathe out and slowly come back to the initial position.2 

Note- it is best to practice any asana empty stomach or a minimum of 4 hours of having a meal, whichever is sooner. The best time to practice hasta uttanasana is during sunrise because this asana is part of surya namaskara, i.e. Salutation to the Sun. 

Do you know? 

  • Hasta uttanasana helps in opening up the Vishuddhi chakra. The activation of this chakra helps in unleashing freedom and happiness. 
  • The mantra recited during the practice of hasta uttanasana is “Om Ravaye Namaha”, a salutation to the shining one, praised by everyone. 
  • Hasta uttanasana, a part of surya namaskara, reflects the twenty-four-hour cycle of the day and the twelve zodiac phases of the year. It is practised to warm up and strengthen the spine. 

Benefits of Hasta Uttanasana:  

Keeping the origin and history in mind, let us now discuss some benefits of hasta uttanasana, which will make this asana worth trying. Enlisted below are a few health benefits of hasta uttanasana. 

Benefit of Hasta Uttanasana for obesity 

Literature studies show that the practice of yoga asanas may positively impact obesity. Bhutkar et al. 2011 conducted a study to assess the effects of hasta uttanasana along with other sequences of surya namaskara. The results of this study showed that this yoga intervention helped in reducing body fat and body mass index (comparison of a person’s body weight to his height). Therefore, there is a potential that the practice of hasta uttanasana may potentially benefit weight loss and, thus, may have the potential to manage obesity. Additionally, the practice of this asana may enhance metabolism. However, we need more studies to assess these claims. Due to this limitation, you should not consider the practice of this asana as a remedy for the management of obesity. It is best to consult your doctor for the proper treatment. The practice of hasta uttanasana must be done strictly under the supervision of a qualified trainer.3, 4 

Benefit of Hasta Uttanasana to the kidney 

Surya namaskara or salutation to the almighty sun helps in unleashing various benefits for our body. A review by Venkatesh et al. in 2022 stated that hasta uttanasana, which is part of surya namaskara helps in contracting and expanding muscles, which increases the blood flow towards the kidney. This may help in flushing out toxins from the body. Thus, the practice of hasta uttanasana may help in purifying blood via the kidney. To apply these findings, we will need more studies. It is therefore advised to consult your doctor for the proper treatment and not rely on this asana alone. Additionally, the practice of hasta uttanasana should be strictly done under the supervision of a qualified trainer.5 

Benefit of Hasta Uttanasana for cardiac diseases 

Cardiac diseases are one of the most common health issues and are the number one cause of death worldwide. People have started to realize that we can reduce the risk of cardiac diseases through lifestyle modifications like walking, exercises and yoga asanas. Venkatesh et al. conducted a review in 2022 which stated that the practice of hasta uttanasana may help reduce the risk factors like high heart rate, abnormal cholesterol and triglycerides levels. Thus, the practice of yogasanas like hasta uttanasana may reduce the risk of cardiac diseases. However, you should not consider this asana as an alternative to modern medicine. It is advised to consult your doctor for proper management of any heart disease. Also, you should practice this asana under the supervision of a qualified trainer only.5 

 

Benefit of Hasta Uttanasana on lungs 

Lungs are the vital organs of the respiratory system, which help in the process of breathing, delivering oxygen to different parts of the body and removing toxic wastes. Research shows that the practice of yogasanas may improve the functioning of the lungs. A review was conducted by Balayogi et al. in 2011 to assess the effect of different surya namaskar sequences on health. The study states that the practice of hasta uttanasana may help improve respiratory volumes and pulmonary functioning. This is due to the stretching of the abdomen, which causes the expansion of the lungs. Additionally, this asana may increase the blood supply to the lungs and help in removing toxins. Therefore, yoga asanas like hasta uttanasana may positively impact the functioning of the lungs. However, it is recommended not to consider this asana as an alternative to modern medicine. It is recommended to consult a doctor for proper treatment. Additionally, it is best to practice this asana under the supervision of a qualified trainer.3, 6 

Other benefits of Hasta Uttanasana: 

  • Hasta uttanasana, a part of surya namaskara may help in activating prana (or the subtle energy), which activates the human body.3 
  • The regular practice of hasta uttanasana may help in strengthening the back.3 
  • This asana may help in increasing the supply of fresh, oxygenated blood to the brain, which improves the functioning of the brain.3 

Note- The benefits mentioned above of hasta uttanasana are studied in a limited human population. To ascertain these claims in humans, more studies are required. 

Although the practice of Yoga may help in the development of the mind and body, however, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Hasta Uttanasana: 

As hasta uttanasana is practised as a part of surya namaskara, the precautions and contraindications of surya namaskara will apply to hasta uttanasana too. 

Conditions where hasta uttanasana should be performed with caution are:  

  • In back pain or stiffness, caution must be taken, and overstretching should be avoided.  
  • Low blood pressure and dizziness will make you unfit to perform this asana.  

Conditions where hasta uttanasana is contraindicated include:  

  • Sciatica and hip injuries require rest, and it is usually recommended that the practice of any asana should be avoided in people with these complaints. 
  • Pregnant and menstruating women should avoid the practice of hasta uttanasana. 
  • There is no data regarding the safety of this asana in children and the elderly. It is always advised to consult a qualified trainer if you want to adopt this yoga practice into your routine. 

Conclusion: 

Hasta uttanasana is a standing yoga posture of surya namaskara; the name comes from the Sanskrit words “hasta” meaning hand and “ut” meaning intense, “tan” meaning stretch and “asana” which means yoga or posture. It is, therefore, an intense backward stretch practised as the second and eleventh pose of surya namaskara. The practice of this asana may potentially manage obesity, reduce the risk of cardiac diseases, helps in purifying the blood and improve the functioning of the brain, lungs, etc.  

Frequently Asked Questions: 

1) What is Hasta Uttanasana? 
Hasta Uttanasana is a standing yoga posture of Surya Namaskara. The name comes from Sanskrit words “hasta” meaning hand, and “ut”, meaning intense, “tan” meaning stretch and “asana”, which means yoga or posture. In English, this asana is referred to as raised arms pose. It is, therefore, an intense backward stretch practised as the second and eleventh pose of surya namaskara.1
2) Which chakras are activated by Hasta Uttanasana? 
The practice of Hasta Uttanasana helps in activating Vishuddhi chakra. The activation of this chakra helps in unleashing freedom and happiness.  
3) How to do Hasta Uttanasana? 
First, stand in Tadasana; stand straight with your feet firm and aligned at shoulder level. Arms are in a relaxed position on either side. Next, inhale and slowly raise and stretch both arms above your head. Both of your arms will be shoulder-width apart. Keep the legs straight and stiff. Next, bend your arms, head and upper body slightly backward. While bending, ensure you do not overstrain your upper body while bending. Breathe out, and slowly come back to the initial position.2 
4) Which mantra is enchanted during the practice of Hasta Uttanasana? 
The mantra recited during the practice of Hasta Uttanasana is “Om Ravaye Namaha”, a salutation to the shining one, praised by everyone.2
5) Does Hasta Uttanasana benefit obesity? 
Yes, the practice of Hasta Uttanasana may benefit weight loss and, thus, may potentially benefit obesity. However, you should not rely on this asana alone and consult your doctor for the proper management of obesity. 

References: 

  1. Taneja et al. “Yoga and health.” Indian journal of community medicine: official publication of Indian Association of Preventive & Social Medicine vol. 39, 2 (2014): 68-72. doi:10.4103/0970-0218.132716. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067931/ 
  1. B.K.S Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966; 108-109. Available at:   https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf  
  1. Swami Satyananda Saraswati. Asana Prayanama Mudra Bandha. Yoga Publication trust Bihar: India.1996; 201-203. Available at:  https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf  
  1. Bhutkar et al. “How effective is sun salutation in improving muscle strength, general body endurance and body composition?” Asian journal of sports medicine vol. 2, 4 (2011): 259-66. doi:10.5812/asjsm.34742. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289222/ 
  1. Venkatesh et al. “Insights on Surya namaskar from its origin to application towards health.” Journal of Ayurveda and integrative medicine vol. 13, 2 (2022): 100530. doi:10.1016/j.jaim.2021.10.002. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/ 
  1. Balayogi et al. “A comparative study of slow and fast Suryanamaskar on physiological function.” International journal of yoga vol. 4, 2 (2011): 71-6. doi:10.4103/0973-6131.85489. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193657/ 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Rudra Mudra and How to Do it By Dr. Ankit Sankhe

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Benefits of Rudra Mudra and How to Do it By Dr. Ankit Sankhe

Introduction: 

In yoga, ‘mudras’ are believed to be the gateway to the storehouse of magnetic energy. A ‘mudra’ is a hand gesture or posture which has a specific pattern of fingers. As per Ayurveda, the human body is made of five elements, namely earth, water, fire, space and wind. Likewise, the five fingers of our hands are known to represent these five elements: the thumb represents fire, the forefinger represents wind, the middle finger symbolizes space, the ring finger symbolizes the Earth, and the little finger represents water. During the practice of mudras, when we apply pressure to the tips of the fingers, it results in the activation of certain regions in the brain and offers numerous health benefits. In this article, we will explore the health benefits of one such mudra, rudra mudra.1,2 

What is Rudra Mudra? 

Rudra mudra belongs to the ‘hasta’ or the hand ‘mudra’ category and is believed to have a powerful healing effect. The name rudra mudra comes from the Sanskrit word ‘rudra’, which is another name for Lord Shiva and ‘mudra’ means a seal lock or hand gesture. It is a mudra dedicated to Lord Shiva and involves the thumb, index and ring fingers that symbolize fire, air, and earth elements of the body.3 

How to do it? 

Let us learn how to do rudra mudra: 3 

  • First, sit in either padmasana (sit on crossed legs) or in vajrasana (sit on your knees) with your head and back straight. 
  • Place your palms facing upwards on the knees. 
  • Next, join the tip of the index finger, ring finger and thumb, while the middle finger and the little finger will be straight and extended. 
  • Close your eyes breathe normally, and put a slight pressure on the thumb, index and ring finger. 
  • This hand gesture described above is called ‘rudra mudra’. 

Note: It is best to practice any mudra with a relaxed mind, closed eyes and a normal breathing pattern. 

Do you know? 

  • In Hinduism, this pose is dedicated to Lord Shiva’ and a Rigvedic deity.  
  • As rudra mudra is dedicated to the mightiest of the mighty ’Shiva’, it is also known as a gesture of strength. 
  • Rudra mudra is known to activate the ‘manipura chakra’ or the solar plexus. 

Benefits of Rudra Mudra:  

Keeping the origin and history in mind, let us now discuss the benefits of rudra mudra. 

Benefit of rudra mudra in hypertension 

A sedentary lifestyle and unhealthy diets may increase the risk of hypertension. Literature studies have shown that eating a healthy diet, exercising and doing yoga may help in managing blood pressure along with proper treatment. Nagarajan et al. conducted a study in 2017 that brought to light that the practice of rudra mudra, along with other mudras helped in reducing blood pressure. Thus, the practice of rudra mudra may positively impact hypertension but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of hypertension and do not rely on this mudra alone. Additionally, one should practice rudra mudra under the supervision of a qualified trainer.3 

Benefit of rudra mudra on obesity 

Obesity which has now become a lifestyle disorder, is characterized by excessive fat accumulation and an excessive increase in body weight. Literature studies state that the practice of asanas, mudras and pranayamas may have a positive impact on health. A study conducted by Nagarajan et al. in 2017 explained that the practice of rudra mudra, along with other mudras may be effective in reducing body weight and managing obesity. Additionally, the practice of this mudra may improve the metabolism of food and digestion by stimulating the manipura chakra. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult your doctor for proper management of obesity.3 

Benefit of rudra mudra on depression 

Depression is a mood disorder that is characterized by a feeling of sadness and loss of interest, which can affect daily activities. Literature studies show that the practice of asanas, pranayamas and mudras may positively impact depression. Umesh Yadav, a Yogacharya at Jawaharlal Nehru University in 2021, stated that rudra mudra may help reduce stress and anxiety; this indicates that rudra mudra may have the potential to manage depression; however, you should not rely on this mudra alone and consult your doctor for proper treatment. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer.4 

 

Benefit of rudra mudra on type-II diabetes 

Type-II diabetes is characterized by increased blood glucose levels due to a deficiency or resistance in the insulin hormone, which is known to regulate blood glucose. Raveendran et al., in 2018, conducted a study that stated that the practice of hasta mudras may help reduce blood glucose levels and help manage type-II diabetes. Thus, the practice of rudra mudra may have the potential to show similar effects, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of Type-II diabetes and do not rely on this mudra alone. Additionally, one should practice rudra mudra under the supervision of a qualified trainer.5 

Benefit of rudra mudra on neck and back pain 

Faulty postures and being inactive for long periods have increased the frequency of neck and back pain episodes. Literature studies support the practice of yoga asanas, pranayamas, and mudras may help in alleviating neck and back pain. Nagarajan et al. conducted a study in 2017 that stated that the practice of rudra mudra may help manage neck and back pain but the practice of this mudra should not be considered an alternative to modern medicine. You should consult your doctor for proper treatment of chronic neck and back pain. Further, it is advised to practice rudra mudra under the guidance of a qualified trainer.3 

Other benefits of rudra mudra: 

  • Rudra mudra may help improve blood circulation.3 
  • The practice of rudra mudra may help improve breathing.3 
  • Rudra mudra may help in improving dizziness.4 

Note- The benefits of rudra mudra are studied in a limited human population. Still, more research is needed to claim the positive effects of rudra mudra. 

Although the practice of yoga asanas, pranayamas and mudras may help in the development of the mind and body; however, you should not consider them as an alternative to modern medicine. It is advised not to rely on mudras alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any mudra practice should be done under the supervision of a qualified trainer. 

Risks of Rudra Mudra: 

As mudras are practised along with yogasanas, the cautions which need to be taken during the practice of asanas should also be kept in consideration when performing mudras. Cautions need to be taken in the mentioned scenarios when performing rudra mudra: 6 

  • In pregnant and lactating women, children and older adults as there is limited data is available regarding the safety of this mudra in these particular groups. 
  • After heavy meals 
  • While wearing spectacles and heavy jewellery  
  • On uneven surfaces 

As any mudra is practised along with yogasanas, the contraindications of yoga asanas will also apply to the practice of mudras. The following are the contraindications of rudra mudra: 6 

  • In case of surgeries and fractures 
  • In a state of exhaustion or illness 
  • In extreme weather conditions like too hot or too cold climate 
  • If feeling dizzy or uneasy 

Conclusion: 

Rudra mudra belongs to the hasta or the hand mudra category and is believed to have a powerful healing effect. The name rudra mudra comes from the Sanskrit word ‘rudra’ which is another name for Lord Shiva, and mudra means a seal lock or hand gesture. The practice of this mudra may help in exerting a positive impact on depression, hypertension, obesity, and back and neck pain. 

Frequently Asked Questions: 

What is the meaning of rudra mudra? 
The name rudra mudra comes from the Sanskrit word ‘rudra’, which is another name for Lord Shiva, and mudra means a seal lock or hand gesture.3
Rudra mudra belongs to which category of mudras?
Rudra mudra belongs to the hasta or the hand mudra category.3 
What are the benefits of rudra mudra? 

The practice of this mudra may help in exerting a positive impact on depression, type II diabetes, obesity and back and neck pain.3-5 

Is it safe to practice rudra mudra during pregnancy? 

There is limited information regarding the safety of rudra mudra during pregnancy. It is therefore advised to consult your doctor for proper guidance. 

Does rudra mudra benefit obesity?  

Yes, studies have shown that rudra mudra may have a positive impact on obesity. However, you should not rely on this mudra alone and consult your doctor for proper management of obesity.4 

 

References: 

  1. Kumar KS, Srinivasan TM, Ilavarasu J, Mondal B, Nagendra HR. Classification of electrophotonic images of yogic practice of mudra through neural networks. International Journal of Yoga. 2018 May; 11(2):152. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934951/ 
  1. Sunitha S, CP S. Mudra therapy and its classification. International Journal of Health Sciences and Research (IJHSR). 2021; 11(1):118-26. Available at: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR16.pdf 
  1. Nagarajan M, Mayuranathan M, Jayanthi S. A deep survey on sole and essence of hand mudra (s). Int J Creat Res Thoughts. 2017 Oct; 5:378-83. Available at: https://www.ijcrt.org/papers/IJCRT1704050.pdf 
  1. Ekatma-JNU – Jawaharlal Nehru University. Available at: https://www.jnu.ac.in/sites/default/files/Yogaday/YogaMagazine2021_EkatmaJNU.pdf   
  1. Raveendran AV, Deshpandae A, Joshi SR. Therapeutic role of yoga in type 2 diabetes. Endocrinology and Metabolism. 2018 Sep 1; 33(3):307-17. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/ 
  1. Ministry, Y.A, Do’s and Don’ts of Yoga practice. Available at: https://yoga.ayush.gov.in/blog?q=58  

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Shunya Mudra and How to Do it By Dr. Ankit Sankhe

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Benefits of Shunya Mudra and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga is an age-old tradition that has taken over the world. It is practised for physical and mental well-being. It is a holistic approach to health. Yoga includes many forms of expression. Mudras are one of the types of yoga. 

Mudras are practised not only throughout India but are used widely all over the world. The Sanskrit term mudra means gesture or seal. They involve the movement of our fingers, hands, head, and body. Mudras are simple hand gestures believed to have a range of therapeutic benefits. They are said to also positively influence our minds. Mudras are of 5 types, namely hand (hastha), head (mana), postural (kaya), lock (bandha) and base or perineal (adhara). 

Hastha mudras are hand gestures. One such type of hasta mudra is shunya mudra. Shunya mudra is one of the simplest mudras to practise. Let us learn more in detail about shunya mudra.1–3 

What is Shunya Mudra? 

Shunya mudra is also known as the gesture of emptiness. In English, shunya is associated with openness, emptiness or spaciousness. Shunya, a Sanskrit term, may also be used to refer to the sky or heaven. Thus, shunya mudra is also known as heaven mudra. 

Shunya mudra is practised using the middle finger and the thumb.2,3 

How to do it? 

To get the optimal benefits of shunya mudra, it is necessary to do it properly. Wearing comfortable clothes while performing mudras is advised. The steps to perform shunya mudra are as follows. 

  • Sit in a comfortable position like vajrasana (kneeling pose) or padmasana (lotus pose). Vajrasana is a position where you kneel on the floor with your toes and ankles aligned while sitting on the back of your legs as you exhale. Padmasana is a position in which a person sits in a cross-legged manner and their feet are placed on opposite thighs. 
  • Relax your head, neck, and shoulders. 
  • Keep your spine as erect as possible. 
  • Now, place both your hands on your respective knees. 
  • Make sure both your palms are facing upward. 
  • Now, fold your middle finger towards your palm in a way where the tip of your middle finger touches the base of your thumb. 
  • Next, place your thumb over your middle finger. 
  • Keep the remaining fingers straight. 
  • Keep your eyes closed and concentrate on your breathing. 
  • This mudra should be done simultaneously with both hands. 
  • Practise shunya mudra two to three times daily for 5-30 minutes.2–5 

Do You Know? 

Let us see some interesting facts about shunya mudra: 

  • The middle finger represents the space element in our body. Shunya mudra is one of the easiest mudras performed to reduce the imbalance of the space element in our body. 
  • Shunya mudra may be practised as a means of spiritual awakening in meditation or pranayama. 
  • Shunya mudra is also known as ‘sky surabhi mudra’. 
  • Shunya is a Sanskrit term also meaning void.2–5 

Benefits of Shunya mudra: 

Let us see some potential benefits of shunya mudra:  

 

Benefits of shunya mudra for hearing loss 

Advancing age brings the tendency for increasing ailments. Deafness or loss of hearing is one of the most common effects of ageing. The hearing loss caused by old age is termed presbycusis. A recent study was done by Taneja in 2021 on presbycusis. The study showed that performing shunya mudra with other pranayama techniques regularly may be a way to a potential recovery from hearing loss. However, further studies are required to check the impact of mudra on vertigo. Therefore, you must consult your doctor if you are suffering from hearing loss.6 

Benefits of shunya mudra for vertigo 

Vertigo is a sudden sensation of losing balance or feeling dizzy, which may be triggered by moving your head in a certain direction too quickly. A study done by Taneja et al. in 2015 showed that shunya mudra might be effective in managing vertigo. Although shunya mudra, with other yoga practices, may be a safe and efficient way to reduce and manage vertigo, more research is needed. Always consult a doctor if you have vertigo.7 

Benefits of shunya mudra for dementia 

Dementia is the impaired ability of a person to think, remember (memory loss) or make decisions on a daily basis. A study done by Taneja in 2015 showed that practising shunya mudra along with other yoga therapies may be a way to slow down the onset of dementia. However, further information is necessary to prove the efficacy of shunya mudra. It is advised to consult a doctor before substituting or replacing traditional care.8 

Benefits of shunya mudra for sensory motor deterioration (loss of sensation and movement) 

Sensory motor deterioration is a condition where there may be a gradual loss of sensation and movement due to ageing. A study was done by Ahmed et al. in 2020 on the sensory-motor deterioration in older drivers. Results showed that shunya mudra along with other yoga practices may be beneficial in improving sensory and motor skills. However, these studies are done in a small population and further information is required to check the efficacy of shunya mudra. It is essential to consult a doctor before replacing shunya mudra for any type of traditional care.9 

Benefits of shunya mudra for tinnitus 

Tinnitus is a kind of noise or ringing you may experience in one or both of your ears. It is often associated with hearing loss. A study by Taneja in 2015 showed that shunya mudra, along with other yoga therapies, might be beneficial in tinnitus management. However, it is vital to carry out more studies to demonstrate the impact of shunya mudra on tinnitus. Consider talking to a professional or a doctor before substituting shunya mudra for any medications.8 

Benefits of shunya mudra for thyroid disorders 

Taneja et al. in 2015, conducted a study in which practising shunya mudra is said to be effective for the management of thyroid disorders. However, further research is necessary to prove shunya mudra’s efficacy in managing thyroid disorders. It is advised to consult a doctor before performing shunya mudra if you have thyroid issues.7 

Yoga practice might be useful to stimulate the mind and body. That being said, it should not be used as an alternative to any medicine. One should not rely on yoga alone to treat any condition. Please consult a qualified healthcare professional who will be able to assess your condition properly. Moreover, it is important to practice and learn yoga under the supervision of a certified yoga teacher to avoid any injuries.   

Risks of Shunya Mudra: 

There weren’t any associated risks or contraindications that have been investigated or reported till date. However, it is important to take necessary precautions before performing shunya mudra. 

  • Shunya mudra may increase body heat, so practice under professional supervision. 
  • You should not practise shunya mudra for a long time in a single sitting, especially if you are a beginner. 
  • If you are performing shunya mudra for any health disorders, make sure not to replace it with any kind of traditional care or medicine. Consult a doctor before self-medicating or replacing any kind of medication for yoga. 
  • Pregnant women should practise this mudra with extra precautions. 
  • If you have gone through any surgeries recently, it is essential to consult a doctor before performing this mudra. 
  • Children and the elderly should perform shunya mudra under the guidance of a certified yoga trainer.3 

With the guidance of an experienced and certified yoga instructor, we can further analyse the risk factors and continue to practice exercise with precautions. 

Conclusion: 

Mudras are practised for the betterment of our physical and mental being. Shunya mudra, also known as heaven mudra, is one of the easiest hastha mudras. Shunya mudra is believed to reduce the space element in our body. Shunya mudra may reduce hearing loss, improve balance, and manage dizziness. It may also be beneficial for thyroid disorders and might play a role in reducing tinnitus (ringing in the ears). Although shunya mudra may have a plethora of benefits, it is recommended to always perform shunya mudra under professional guidance.  

Frequently Asked Questions: 

What are shunya mudra benefits? 
Shunya mudra may have a range of benefits, like managing vertigo, reducing hearing loss, and benefitting those with dementia. It may also be used for the management of thyroid issues.6-9
Are there any benefits of shunya mudra for vertigo?  
Yes, shunya mudra may have potential benefits in the management of vertigo.7 
Can we practise shunya mudra for thyroid? 
Yes, shunya mudra may be beneficial in the management of thyroid disorders.7,8,9 
What are some shunya mudra precautions? 
Shunya mudra should be practised with precaution for pregnant women, it may increase body heat, and it should not be performed for a long duration.3 
Is shunya mudra same as aakash mudra?  
No, shunya mudra is different from aakash mudra. 

References: 

  1. White DG. Yoga, brief history of an idea. Yoga in practice. 2012;5(1):1-23. http://whitelotus.m4interactive.com/sites/default/files/articles/history-and-evolution-of-yoga-by-david-g-white-phd_0.pdf  
  1. Carroll C, Carroll R. Mudras of India: a comprehensive guide to the hand gestures of yoga and Indian dance. Singing Dragon; 2012 Aug 15. https://www.google.co.in/books/edition/Mudras_of_India/Fn_c9wbLIeAC?hl=en&gbpv=1  
  1. Upadhyay RP. Tantropathy. B. Jain Publishers; 2002. https://www.google.co.in/books/edition/Tantropathy/zFvyiavru2oC?hl=en&gbpv=1  
  1. Raghupathi KV. Theory and Practice of Hastha Yoga. International Journal of Science and Consciousness. 2016; 2(3):33-41. https://web.archive.org/web/20180421002448id_/http://ijsc.net/docs/issue5/theory_and_practice_of_hastha_yoga.pdf  
  1. Kumar SN, Venu A, Jaya MH. Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly COVID-19 disease. InLessons from COVID-19 2022 Jan 1 (pp. 41-59). Academic Press. https://www.sciencedirect.com/science/article/pii/B9780323998789000017  
  1. Taneja MK. Presbycusis. Indian Journal of Otology. 2021 Jul 1; 27(3):121. https://www.indianjotol.org/article.asp?issn=0971-7749;year=2021;volume=27;issue=3;spage=121;epage=123;aulast=Taneja  
  1. Taneja MK, Qureshi S. Holistic approach to deafness. Indian Journal of Otology. 2015 Jan 1;21(1):1.  https://indianjotol.org/article.asp?issn=0971-7749;year=2015;volume=21;issue=1;spage=1;epage=4;aulast=Taneja  
  1. Taneja MK. Improving hearing performance through yoga. J yoga phys Ther. 2015; 5(194):2. https://www.researchgate.net/profile/Mahendra-Taneja/publication/295478888_Improving_Hearing_Performance_through_Yoga_MK_Taneja/links/56cab9c008ae5488f0d95212/Improving-Hearing-Performance-through-Yoga-MK-Taneja.pdf   
  1. Ahmed SM, Sheshikala M, Maurya A, Gunjan VK. Sensory-Motor Deterioration in Older Drivers and Their Amelioration Through Various Training Strategies: A Study. Advances in Cybernetics, Cognition, and Machine Learning for Communication Technologies. 2020:291-301. https://www.researchgate.net/publication/340988424_Sensory-Motor_Deterioration_in_Older_Drivers_and_Their_Amelioration_Through_Various_Training_Strategies_A_Study 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Ardha Halasana and How to Do it By Dr. Ankit Sankhe

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Benefits of Ardha Halasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

We are so busy in our day-to-day life and do not take care of our health. We can take a small step to improve our overall health by regularly doing yoga under proper guidance. Yoga is an ancient method that promotes mental and physical well-being. It focuses on breathing techniques (pranayama), physical postures (asanas), and medication (Dyana). Studies have observed the potential benefits of yoga in wellness, mental health, stress management, sleep, balance, and healthy eating. There are various styles of yoga that are beneficial to humans in different ways. 1 One such yoga technique is Ardha Halasana, also known as a plough in half. It enhances blood circulation in the pelvic region and strengthens the thighs, waist, and spine muscles. 2 Let us learn about Ardha halasana in detail.  

What is Ardha Halasana?  

Ardha Halasana is the half-plough pose because ‘Ardha’ means half, ‘Hale’ means plough, and ‘asana’ means posture. It is considered an intermediate-level posture.3 Ardha halasana may stimulate the Manipura chakra. This Manipura chakra, also called the solar plexus chakra, is situated above the navel and is associated with qualities like knowledge, self-confidence, self-assurance, and wisdom. 4. 

How to Do it? 

You can perform Ardha Halasana in the following manner: 

  • First, you need to sit with your legs straight.  
  • Next, use your hands to help you lean back and lie down on your back.  
  • Lie down in Shavasana and keep your legs, heels, and toes together. 
  • While breathing normally, keep your hands along the body with palms facing the ground. 
  • Next, inhale and raise one of your legs at a 30-degree angle, then slowly to 60 degrees, and finally reach the 90-degree angle. Try and hold your breath up to this point. 
  • Next, hold this position and exhale slowly.  
  • Finally, while exhaling, bring your leg back down to 60 degrees, then 30 degrees, and finally, place your leg on the ground.  
  • Repeat the exercise with your other leg and both legs together as well.  
  • Also, do not hold your breath forcefully. You can breathe slowly and steadily to do the asana.  
  • If you are new to yoga, do this for one minute and then slowly increase the time to 5 minutes. In the first week, you should do it up to 3 times and then increase it to 4 to 5 times in the second week. 2 

Do You Know? 

Some interesting facts about Ardha Halasana are: 

  • Ardha halasana is an intermediate-level pose. 
  • Ardha halasana is derived from halasana, which is the full plough pose. 3 

Benefits of Ardha Halasana: 

Some of the Ardha halasana benefits are as follows: 

Benefits of Ardha Halasana in Maintaining Blood Pressure 

Elderly people are more susceptible to higher blood pressure levels. In a study by Dubey in 2018, it was observed that yoga asanas like Ardha Halasana might improve physiological variables like resting heart rate, diastolic blood pressure, and systolic blood pressure. 5 This, however, requires further studies to determine if Ardha Halasana can help with blood pressure issues. You should consult a doctor for treatment and not perform asanas without proper guidance.  

Benefits of Ardha Halasana in Disabled Children 

Children with intellectual disabilities develop issues with motor development and coordination. A study by Vishvanath in 2018 observed the effect of asanas like Ardha Halasana on the psycho-motor abilities of intellectually disabled children. The study showed that yoga practices could improve these children’s motor function.6 However, you should consult your doctor for proper treatment.  

Benefits of Ardha Halasana in the Management of HIV/AIDS 

In a review paper by Pujari NM in 2017, it was observed that Ardha halasana and other yoga poses might help manage HIV/AIDS. Ardha halasana may potentially aid in detoxification, relieving symptoms of HIV and side effects of medicines. Further, these poses and asanas may be beneficial in relieving anxiety, depression, and fatigue.7 However, additional studies are required to see if Ardha halasana may help manage HIV/AIDS. Also, you should contact a doctor for proper treatment of HIV/AIDS.  

Benefits of Ardha Halasana in Joint Movements 

Yoga therapy may enhance flexibility, muscular strength, energy, range of motion, and mobility of relaxation. In a study by Das in 2019, it was observed that asanas like Ardha halasana might improve the range of movement at the wrist, hip, knee, and ankle joints.8 However, you should contact a doctor for treatment regarding joint problems, as further studies are required to see the effects of Ardha halasana in treating joint problems.  

Benefits of Ardha Halasana in Improving Immunity 

In recent times due to COVID-19, maintaining good immunity has become extremely necessary. Many yoga asanas and meditations have shown the potential to enhance respiratory health and immunity, which are important in fighting COVID-19. A study by Shah in 2022 observed that Ardha halasana, along with other asanas, might help strengthen cell-mediated immunity. Further, it may be used as an adjunct therapy in preventing and treating COVID-19.9 However. There needs to be additional studies conducted on this. You should consult a doctor for treatment against COVID-19.  

Other benefits of Ardha Halasana: 

  •  It may be helpful in cases of constipation and dyspepsia.10 
  • It may improve blood circulation in the pelvic region. 2 
  • It may aid in strengthening the lower abdomen.10  
  • It may help stretch the spine, waist, and thigh muscles.10  
  • It may fight against piles and diabetes.  
  • It may help in reducing abdominal girth.10 

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 can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risk of Ardha Halasana 

The risk related to Ardha halasana yoga are:  

  • People with slipped disc problems should avoid doing the Ardha halasana.  
  • People with complaints regarding their hips and knees should be careful while performing the Ardha halasana.10 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can consider and explore the risk factors and continue to perform Ardha halasana with precautions.  

Conclusion 

The Ardha halasana is also referred to as the half-plough pose. In English, ‘Ardha’ means half, ‘Hala’ means plough, and ‘asana’ means posture. Ardha halasana may potentially stimulate the Manipura (solar plexus) chakra. They may be beneficial in treating overweight issues, joint problems, and blood pressure problems. This asana may help improve blood circulation in the pelvic area and enhance the spine’s flexibility. People with a slipped disc or pregnant mothers should avoid doing the Ardha halasana. You should do this pose under the guidance of a professional yoga teacher.  

Frequently Asked Questions 

Q1. Why is Ardha Halasana referred to as the half-plough pose? 
Ardha halasana in English can be defined as ‘Ardha’ meaning half, ‘Hala’ meaning plough, and ‘asana’ meaning posture. Therefore, Ardha halasana can be referred to as half plough pose.  
Q2. What are the benefits of Ardha Halasana? 
Ardha halasana may aid in improving blood circulation in the pelvic region and joint movement, improving immunity, and managing blood pressure and HIV/AIDS. However, you must consult a doctor for treatment as this pose may be used for adjunct therapy with traditional therapy.
Q3. What is the risk associated with Ardha Halasana? 
People with knee or hip issues slipped discs, and pregnant women should be cautious while doing the Ardha halasana. You should perform Ardha halasana under the guidance of a professional yoga teacher. 
Q4. What chakras does the Ardha Halasana stimulate? 
The Ardha halasana yoga exercise may help stimulate the Manipura chakra. Manipura chakra is associated with self-awareness, knowledge, and wisdom.
Q5. Is Ardha Halasana beneficial for blood pressure? 
Ardha halasana may help in maintaining blood pressure. It may aid in maintaining physiological variables like diastolic pressure, systolic pressure, and resting heart rate. However, you should consult with your doctor for treatment for blood pressure-related issues. 

References: 

1. Yoga: What You Need To Know | NCCIH [Internet]. [cited 2022 Dec 19]. Available from: https://www.nccih.nih.gov/health/yoga-what-you-need-to-know  

2. Ardha-halasana – Om Yog Sansthan (Trust) [Internet]. [cited 2022 Dec 19]. Available from: https://omyogsansthan.org/ashtanga-yoga/asan/ardha-halasana/  

3. Ardha Halasana {Half Plough Pose}-Steps And Benefits – Sarvyoga | Yoga [Internet]. [cited 2022 Dec 19]. Available from: https://sarvyoga.com/ardha-halasana-half-plough-pose-steps-benefits/  

4. Manipura Chakra [Internet]. [cited 2022 Dec 19]. Available from: https://www.yogaindailylife.org/system/en/chakras/manipura-chakra  

5. Kumar Dubey S, Sharma K. International Journal of Yogic, Human Movement and Sports Sciences 2018; 3(2): 552-554 Impact of twelve-week yogic exercise on blood pressure of senior citizens. Yoga [Internet]. 2018 [cited 2022 Dec 19];3(2):552–4. Available from: http://www.ayush.gov.in/sites/default/files/Common%20  

6. Pise V, Pradhan B, Gharote M. Effect of yoga practices on psycho-motor abilities among intellectually disabled children. J Exerc Rehabil [Internet]. 2018 Aug 1 [cited 2022 Dec 19];14(4):581. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165980/ 

7. Pujari NM, Misra S, Yadav SL. Naturathic and Yogic Moves for Management of HIV/AIDS: A Review. Journal of Pharma Science [Internet]. 2017 [cited 2022 Dec 19]; Available from: http://epixpub.com/jps/index.php  

8. Das C, Kumar Mishra P. Influence of selected yogic asanas on joints movement. Human Movement and Sports Sciences [Internet]. 2019 [cited 2022 Dec 19];4(1):1402–4. Available from: www.iayt.org/Swami  

9. Shah K, Adhikari C, Saha S, Saxena D. Yoga, immunity and COVID-19: A scoping review. J Family Med Prim Care [Internet]. 2022 [cited 2022 Dec 19];11(5):1683. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9254763/ 

10.      Ministry YA. International Day of Yoga June 21st [Internet]. Yoga. [cited 2022Dec21]. Available from: https://yoga.ayush.gov.in/Publications/gallery/PUBLICATION/Poise%20Magazine%20Part%203.pdf

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Ardha Chandrasana/Half Moon pose and How to Do it By Dr. Ankit Sankhe

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Benefits of Ardha Chandrasana/Half Moon pose and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga techniques are effective therapy for stress. Performing yoga asanas regularly may help maintain your overall health. Ardha chandrasana is one such asana that might have potential benefits for human health. ‘Chandra’ means moon, while Ardha chandrasana is also known as the half-moon pose, and it is part of Chandra namaskar. Chandra namaskar (moon salutations) is fundamental to the yogic method and can be performed simply. It is advised that one should learn Surya namaskar before attempting Chandra Namaskar. Since it was incorporated into the initial asana group, this dynamic set of asanas is not regarded as a standard component of hatha yoga methods.1–3 After the Ashwa Sanchalanasana, the Ardha chandrasana is performed for proper results. Let us discuss the Ardha chandrasana health benefits. 

What is Ardha Chandrasana?   

The Bihar school of yoga, founded in the 1960s in India, originally published the sequence of Chandra namaskar in “Asana Mudra Pranayama Bandha” in 1969, which included Ardha chandrasana pose or half-moon yoga pose in Chandra namaskar. It is added into the sequence of Chandra namaskara at positions 5 and 11 in the first round and positions 19 and 25 in the second round. This pose highlights the connection to lunar energies created by the preparatory vision. Additionally, the subtle chanting of mantras during Chandra namaskara is associated with Lunar energies.1 

How to do it? 

To perform Ardha chandrasna yoga pose, you may follow the following steps: 

  • Inhale and raise the hands and stretch both arms over the head, keeping them shoulder-width apart. 
  • Now, arch the back and look up, raising the chin.  

Variation of Ardha Chandrasana: 

  • You may further prepare this asana with a simple modification by bringing one knee from the back to the front while bending it. 
  • Meanwhile, you may touch the floor with your back knee.2 
  • You can also repeat the pose by reversing the legs to stretch the other side.3 

Ardha chandrasana is best done when the moon is visible in the evening or at night on an empty stomach, or at dawn at the time of the full moon.1 

Do You Know? 

The name Ardha chandrasana is derived from the Sanskrit word Ardha, which means “half,” and chandra, which means “moon,” and asana, which means “posture”. There are several interesting facts about Ardha chandrasana that may be interesting to read: 

  • Half-moon pose is Anjaney asana, an asana used in the moon salutation series Chandra Namaskar in Sivananda Yoga and its derivative styles, such as the Bihar School of Yoga. 
  • Bikram Yoga refers to a two-legged standing side bend, also known as Indudalasana, as the “half-moon yoga posture.” 

Benefits of Ardha Chandrasana: 

The Ardha chandrasana benefits are potentially helpful for various conditions and issues, some of these are as follows: 

Benefits of Ardha Chandrasana for Controlling Aggression in Adolescent Students: 

Numerous yogic methods, including asana, pranayama, mudras, and others, can help any person with their psychological issues. Additionally, methods like yoga, relaxation, and interpersonal counselling significantly impact lowering anger or increasing calmness. Rao (1995) stressed the importance of yoga to human well-being in his studies. According to Tripathy (2017), the Chandra namaskar sequence of flowing yoga postures, which includes Ardha chandrasana, reduces the amount of aggression in adolescent students and might help them cope with tension, stress, or worry.2 If you have any aggression-related issues consult your doctor and perform this Ardha chandrasana under proper guidance.  

Benefits of Ardha Chandrasana for Pregnant Women: 

Sengupta (2014) studied the Ardha chandrasana benefits and other yoga systems during the second trimester. It was found in their studies that Ardha chandrasana may reduce pressure from the lower belly by strengthening the spine, ankles, and thighs; opening the hips; stretching the groin, hamstrings, calves, and shoulders. Further, this asana may also improve balance and calms the mind.4 However, pregnant women should be trained by the yoga teacher to do this asana. 

 

Benefits of Ardha Chandrasana for Strengthening Muscles: 

Tripathy (2018), in another study, observed that the Ardha chandrasana, along with other asanas trained in Chandra namaskar, have some physical benefits. These benefits are that the pose stretches and strengthens the thigh muscles, pelvis, calves, and ankles, the entire lower body. Thus, it may also increase flexibility before childbirth.3 

Other benefits of Ardha Chandrasana: 

Some other benefits Ardha chandrasana, when repeated regularly in combination with Chandra namaskar, may have the following benefits: 

  • It might tone the spine, open the heart chakra, and potentially expand the lungs. 
  • It might have some enhancing effects to help in healthy blood circulation, a well-regulated and healthy digestive system, and constipation relief. 
  • It might be able to stretch the back and leg muscles. 
  • Additionally, it may activate spinal nerves, and thus it may aid with sciatica relief and sciatic nerve relaxation. 
  • It may enhance your confidence by fostering respect for your mind and body. 
  • It might be beneficial for adrenal gland regulation and keeping balance on both sides of the body.3 

Yoga training may develop the mind and body interaction; however, it is not an alternative to modern medicine or ayurveda treatment. You must not rely on yoga alone to treat any diseases or conditions. Please consult a qualified doctor who can assess your situation correctly and advise accordingly. Moreover, it is necessary to train and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Ardha chandrasana  

Every yoga asana must be done with proper care under the supervision of experts. Some risks involved with Ardha chandrasana are common with Chandra namaskar: 

  • Elderly people are urged to refrain from exerting themselves excessively. 
  • Any pose of Chandra namaskara should not be performed by women while they are menstruating or pregnant. 
  • Patients with high blood pressure, cardiovascular illness, stroke, and hernias should not perform this pose. 
  • Every movement should be carried out with ease, deliberately, and mindfully. You must prevent any type of strain. 
  • Start it slowly and mindfully, flowing like a wave from one pose to the next.  
  • It is done only 3 to 7 times and not more than that.  
  • Beginners can do only two to three rounds.  
  • Children of at least eight years may start this yoga pose. 
  • Perform Shavasana and relax after doing all poses in Chandra namaskar.  
  • People suffering from knee injuries or pain in the knee or ankle may avoid performing Ardha chandrasana in the full stretch and avoid its variations.1  
  • You must strictly follow instructions given by your doctor and yoga trainer only. 

With the guidance and support of a qualified and experienced yoga teacher/yoga expert, we can assess and take the risk factors and continue to train Ardha chandrasana with precautions.  

Conclusion  

Ardha chandrasana performed in combination with Chandra namaskar, is a wonderful yoga pose. It might carry the potential benefits of yoga that enhance your health, mind, body, and soul. It might be beneficial for students to manage their aggression, strengthen muscles in people who regularly do this pose, and comfort women during pregnancy. It may activate spinal nerves, help maintain body balance, boost confidence, and maintain overall health. However, it may be avoided if you suffer knee or ankle pain. 

 

Frequently Asked Questions 

Q1. Ardha chandrasana is beneficial for adolescents? 
Ans. Ardha chandrasana might be considered beneficial for adolescent health. It might help them manage aggression and might help them to cope with feeling tension, stress, or worry.2 
Q2. What is the correct time to perform the half-moon pose? 
Ans. We can start the half-moon pose with an empty stomach in the evening or at night, particularly on a moon night. It may also be performed at dawn during a full moon.1 
Q3. How do Ardha chandrasana benefit our overall health?
Ans. Ardha chandrasana may benefit our overall health by strengthening the abdomen, spine, and pelvic region. It might help you to expand your chest and shoulders. It might also have a positive impact on your digestion. It may help you reduces anxiety and depression, relieve stress, and improves balance and body coordination.1
Q4. What are the Ardha chandrasana preparatory poses? 
Ans. Before performing Ardha chandrasana as a part of Chandra namaskar, you must take a few moments to prepare the body and mind. Further, it is suggested to perform Surya namaskara before attempting Chandra namaskara poses. Finally, Ardha chandrasana is performed after ashwa sanchalanasana. It may be considered a preparatory pose for Ardha chandrasana.1
Q5. What are the steps advised for the half-moon pose for beginners? 
Ans. Beginners must do this pose only two to three rounds of Ardha chandrasana or Chandra namaskar. They must perform simple steps for performing Ardha chandrasana. To begin with, you must take a deep breath in, then lift both arms upwards while keeping the shoulder width apart. Now lift the chin, gaze up, and arch the back. 

References: 

  1. Chowdhury K. UTILITY OF CHANDRA NAMASKARA IN DAILY LIFE. World Journal of Pharmaceutical Research. 2015Mar5;4(3).  Available from: https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1425967350.pdf 
  1. Tripathy M. Monitoring aggression in adolescents: Chandra Namaskara as a panacea. Elysium Journal of Engineering Research and Management. 2017;4(6):1-6. Available from: http://www.ejerm.com/vol4_dec_2017/img/pdf/4.Monitoring-Aggression-In-Adolescents-Chandra-Namaskara-As%20-A%20-Panacea.pdf 
  1. Tripathy M. Effect Of Chandra Namaskara And Om Mediation On Aggression Of Adolescents. Academia Arena. 2018;10(4):75-9. Available from: https://www.researchgate.net/profile/Dr-Tripathy-3/publication/325011484_Effect_of_Chandra_Namaskara_and_Om_Mediation_on_Aggression_of_Adolescents/links/5af1620eaca272bf4255b74b/Effect-of-Chandra-Namaskara-and-Om-Mediation-on-Aggression-of-Adolescents.pdf 
  1. Sengupta PA. The bliss yoga inculcates during the different stages of pregnancy. Int J Pharm Pharm Sci. 2014;6(10):86-7. Available from: https://innovareacademics.in/journals/index.php/ijpps/article/view/3586/pdf_257 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Prasarita Padottanasana and How to Do it By Dr. Ankit Sankhe

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Benefits of Prasarita Padottanasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

Over the past few decades, yoga has been performed by people from all walks of life. Youngsters, old-aged, famous personalities, and homemakers have been undergoing yoga training. Yoga has become a multi-billion-dollar profit-making industry for many people. Yoga has been popularised in the West, and according to the statistics, about 16 million Americans perform yoga every year. Several entrepreneurs brand their style of yoga. Yoga broadly comprises asanas (postures) and pranayamas (techniques for breathing control).1 Prasarita Padottanasana is one type of yoga or asana that benefits humans. Let us look at the health benefits of prasarita padottanasana. 

What is Prasarita Padottanasana? 

Prasarita padottanasana is also known as the wide-legged standing forward bend pose. In English, prasarita means outstretched, pada means foot, ut means intense, tan means to extend or stretch, and asana means posture. This asana is beginner-intermediate level asana. Happy baby pose (Ananda Balasana), standing forward band (Uttanasana), standing backwards bend (Ardha Chakrasana), and downward-facing dog (Adho Mukha Savasana) are some of the preparatory poses for Prasarita padottanasana.2 

How to Do it? 

You can do Prasarita padottanasana in the following way: 

  • First, stand in tadasana and keep a 3-4 feet distance between your legs. 
  • Make sure that your feet are parallel to each other. Your toes can be pointing internally, creating pigeon toes. 
  • Lift the arms to your sides parallel to the floor when inhaling. 
  • Take a deep breath and bend your torso forward from your hip joints, keeping your spine straight. 
  • Keep your hands on the floor under your shoulders when your torso is parallel to the ground. 
  • As you exhale, lift your hips and bend to bring your head towards the floor, between your hands. 
  • Work your quadriceps by engaging your thighs. 
  • To make the bend deeper, lightly press your hands on the floor. Extend your arms to the sides on an inhale and slowly lift your torso while maintaining a flat back. If your hands reach the feet, grab your big toes, and pull on them to get a deeper bend. 
  • Return to Tadasana by lowering your arms back to your sides on an exhalation.2 

Do You Know? 

Some of the interesting facts related to prasarita padottanasana are as follows: 

  • Prasarita padottanasana is often used as a cool-down pose. 
  • Prasarita padottanasana is described in Yoga Makaranda and Yogasanagalu by Krishnamacharya in the 20th century and Ashtanga Vinyasa Yoga by Pattabhi Jois and Light on Yoga by B. K. S. Iyengar. 

Benefits of Prasarita Padottanasana: 

Some of the potential benefits of prasarita padottanasana are as follows: 

Benefits of Prasarita Padottanasana for Lower Back Pain: 

A study by Williams et al. in 2009 showed that a yoga protocol consisting of prasarita padottanasana might help to reduce lower back pain. The result of the study suggested that regular training of prasarita padottanasana may reduce pain intensity and may improve functional ability.3 However, more studies are required to check if prasarita padottanasana can help to reduce lower back pain. If you experience lower back pain for a prolonged period, you must consult your doctor. 

Benefits of Prasarita Padottanasana for Muscle Flexibility: 

A study by Ganga et al. in 2018 showed that a yoga protocol consisting of prasarita padottanasana and other asanas might help improve muscle strength and flexibility in women.4 However, further studies are required to check if prasarita padottanasana shows the same results as mentioned. Perform this asana under a proper yoga trainer.  

Benefits of Prasarita Padottanasana for Cancer: 

A study by Kiecolt-Glaser et al. in 2014 showed that a yoga protocol consisting of prasarita padottanasana might benefit breast cancer survivors. The yoga protocol may reduce fatigue and inflammation by decreasing the inflammatory mediators (molecules in the body that cause inflammation).5 However, further studies are required to check if Prasarita padottanasana may benefit breast cancer survivors. You must consult your doctor if you suspect any abnormality of cancer treatment. 

Benefits of Prasarita Padottanasana for Digestive Disorders: 

Irritable bowel syndrome (IBS) is a digestive disorder affecting the stomach and the intestine. A study by Evans et al. in 2014 showed that a yoga protocol consisting of prasarita padottanasana might help in the case of irritable bowel syndrome. Prasarita padottanasana may reduce the symptoms of irritable bowel syndrome and relieve the pain caused in the abdomen.6 However, further studies are required to check if prasarita padottanasana can help reduce irritable bowel syndrome symptoms. Therefore, you must consult your doctor if you suspect any symptoms of irritable bowel syndrome. 

Benefits of Prasarita Padottanasana for Mental Well-being: 

Prasarita padottanasana may help to attain a state of balance and harmony. It may help to get rid of all the negative and unwanted thoughts.7 However, further research is required to determine if prasarita padottanasana can help with mental well-being. 

Benefits of Prasarita Padottanasana for Headache and Insomnia: 

Prasarita padottanasana may help to reduce headaches and get rid of insomnia. Insomnia is a common sleeping disorder (hard to sleep).7 However, further research is required to check if prasarita padottanasana can help to reduce headaches and insomnia. 

Benefits of Prasarita Padottanasana for Improving Posture: 

Prasarita padottanasana may help to improve posture. Prasarita padottanasana may stretch and strengthen the spinal column and correct the posture. Regular practice of this pose may tone the abdomen, erect the body, and elongate the spine.7 However, further research is required to check if prasarita padottanasana can help to correct the posture. 

Benefits of Prasarita Padottanasana for Diabetes: 

Performing prasarita padottanasana regularly may help in managing diabetes. It may control blood sugar levels.7 However, further studies are required to confirm if prasarita padottanasana may be beneficial in the case of diabetes. Therefore, you must check your blood sugar levels regularly and consult your doctor in case of high blood sugar levels. 

Risks of Prasarita Padottanasana 

The following risks may be associated with prasarita padottanasana: 

  • People with lower back pain shall be careful before doing prasarita padottanasana.2 
  • People with knee injuries shall refrain from doing this pose.2 

With the guidance of a qualified and experienced yoga teacher, we can assess risk factors and continue to practice prasarita padottanasana with precautions. 

Conclusion 

Prasarita padottanasana is also known as the wide-legged forward bend pose. In English, prasarita means outstretched, pada means foot, ut means intense, tan means to extend or stretch, and asana means posture. Prasarita padottanasana may reduce lower back pain, improve posture and muscle flexibility and activate the energy point. This might also be beneficial in the case of cancer, managing weight, and digestive disorders. Prasarita padottanasana may help to manage stress and improve mental well-being. People with eye and ear problems shall be careful before doing prasarita padottanasana. People with high blood pressure and back injuries should be cautious before doing prasarita padottanasana. You must do prasarita padottanasana under the guidance of a trained yoga professional. 

Frequently Asked Questions 

1) What are prasarita padottanasana benefits? 
Prasarita padottanasana may reduce lower back pain, improve posture and muscle flexibility and activate the energy point. It may also be beneficial in managing weight and digestive disorders. Prasarita padottanasana may reduce fatigue and inflammation in breast cancer survivors. Prasarita padottanasana may help to manage stress and improve mental well-being.3-9 
2) What are the preparatory poses of wide-legged forward bed yoga? 
Happy baby pose (Ardha balasana), standing forward band, standing backward bend (Ardha chakrasana), and downward-facing dog (Adho Mukha savasana) are some of the preparatory poses for prasarita padottanasana.2
3) What are the risks associated with prasarita padottanasana? 
People with lower back pain and knee injury should be cautious before doing prasarita padottanasana.2 You must do prasarita padottanasana under the guidance of a trained yoga professional. 
4) How does prasarita padottanasana help with mental well-being? 
Prasarita padottanasana may help combat loneliness, fear, sadness, and betrayal. It may help with emotional grounding and stability, standing up for oneself, calming stress, and reducing anxiety. It helps to accept oneself and become compassionate. Additionally, prasarita padottanasana may help to increase self-power and self-worth. 
5) Which yoga pose is called wide-legged forward yoga? 
Prasarita padottanasana is also known as the wide-legged standing forward bend pose. In English, prasarita means outstretched, pada means foot, ut means intense, tan means to extend or stretch, and asana means posture. 

 

References: 

  1. White DG. Yoga, brief history of an idea. Yoga in practice. 2012;5(1):1-23. Available from: http://whitelotus.m4interactive.com/sites/default/files/articles/history-and-evolution-of-yoga-by-david-g-white-phd_0.pdf 
  1. Wide-legged forward Bend (Prasarita Padottanasana) [Internet]. Art Of Living (United States). The Art of Living; 2020 [cited 2022Dec26]. Available from: https://www.artofliving.org/us-en/wide-legged-forward-bend-prasarita-padottanasana 
  1. Williams K, Abildso C, Steinberg L, Doyle E, Epstein B, Smith D, Hobbs G, Gross R, Kelley G, Cooper L. Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain. Spine. 2009 Sep 1;34(19):2066. Available from: https://pubmed.ncbi.nlm.nih.gov/19701112/ 
  1. Ganga M. Effects of hatha yoga practice on selected health-related aspects of physical fitness among middle age women. Available from: https://www.journalofsports.com/pdf/2019/vol4issue1/PartAB/5-1-85-950.pdf 
  1. Kiecolt-Glaser JK, Bennett JM, Andridge R, Peng J, Shapiro CL, Malarkey WB, Emery CF, Layman R, Mrozek EE, Glaser R. Yoga’s impact on inflammation, mood, and fatigue in breast cancer survivors: a randomised controlled trial. Journal of Clinical oncology. 2014 Apr 1;32(10):1040. Available from: https://scholar.google.com/scholar?output=instlink&q=info:LbMiGtQbynAJ:scholar.google.com/&hl=en&as_sdt=0,5&scillfp=4204543182088043072&oi=lle 
  1. Evans S, Lung KC, Seidman LC, Sternlieb B, Zeltzer LK, Tsao JC. Iyengar yoga for adolescents and young adults with irritable bowel syndrome. Journal of pediatric gastroenterology and nutrition. 2014 Aug;59(2):244. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146428/ 
  1. Top 7 health benefits of Prasarita Padottanasana [Internet]. Rishikul Yogshala. 2019 [cited 2022Dec26]. Available from: https://www.rishikulyogshala.org/top-7-health-benefits-of-prasarita-padottanasana/ 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Parsvottanasana and How to Do it By Dr. Ankit Sankhe

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Benefits of Parsvottanasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga is an age-old practice known to unify your mind and body and offers benefits beyond the mat. This means yoga not only has health benefits but also helps in transformation by promoting connection with yourself, the world outside and the higher power. Classical yoga typically includes the practice of asanas (postures), pranayamas (breathing techniques) and dhyana (meditation techniques). Different Yogasanas range from gentle practices to physically demanding ones. Parsvottanasana, or the pyramid pose, was first mentioned in Yoga Makraranda, published in 1935. In this section, we will oversee one such asana, Parsvottanasana and its health benefits that will force you to take time out from your busy schedule to practise this asana.1 

What is Parsvottanasana? 

Parsvottanasana is a standing asana involving an intense side stretch, it is a part of Hatha yoga (a branch of yoga that tries to channel or preserve energy). The name is derived from Sanskrit words, “Parsva”, meaning side or flank, and “Uttana”, where ‘ut’ means intense, ‘tan’ means to stretch or extend and “asana”, which means yoga or posture. Thus, this pose or asana involves an intense side stretch. It is called pyramid pose in English. The preparatory pose of Parsvottanasana is Uttanasana, and follow up pose is Sirasana.2 

How to do it? 

Parsvottanasana must be done correctly for maximum health benefits. Practising this asana on an empty stomach or at least four hours after any meal is advised. It is best to practise Parsvottanasana early in the morning as the body is fresh and active during this time. One may perform Parsvottanasana in the following manner: 

  • First, stand in Tadasana; stand straight with your feet firm and aligned at shoulder level. Arms are in a relaxed position on either side. 
  • Next, take a deep breath and join both palms in the namaskar position behind the back. Stretch your shoulders slightly back. Breathe out and, with a deep breath, jump and spread your legs a few feets apart; now, your right leg will be a few feet in front of your left leg. 
  • Inhale and bend your head and upper body forward and try to touch your nose on the knee of your right leg. Stay in this position for 20-30 seconds, and bring your head slowly back by lifting your upper body back. Breathe out and relax. 
  • Repeat this pose by bringing your left leg forward. 

Note- If you find it challenging to hold your hands in the Namaste position behind your back. You can do this asana by keeping your hands behind your back.2 

Do you know? 

  • In Indian mythology, it is believed that Parsvottanasana depicts a pyramid. A pyramid is firm and rigid and has a robust foundation and strength. The practice of this asana helps us attain firmness and rigidity in our decisions and also strengthens us. 
  • The practice of Parsvottanasana tells about an individual’s approach towards life. If you find balancing difficult while practising Parsvottanasana, it indicates you have a weak foundation, a feeling of ungroundedness. 
  • The practice of this asana may help you move from the mats into your lives with a sense of ease and confidence. 

Benefits of Parsvottanasana:  

Keeping the origin and history in mind, let us now discuss some benefits of Parsvottanasana, which will make this asana worth trying. Enlisted below are a few health benefits of Parsvottanasana. 

Benefit of Parsvottanasana in obesity 

It is now evident that a sedentary lifestyle and obesity usually coexist; being inactive for long periods can impair the ability of the body to break down fats resulting in their accumulation. Accumulation of fat, increased body weight and hip-waist circumference, as seen in obesity, can increase the risk of other diseases. Grabara et al. conducted a study in 2015 to assess the effect of different yoga interventions on obesity. The yoga intervention included asanas like Parsvottanasana and it was found that its practice reduced the Body-Mass Index, abbreviated as BMI (a measure of body weight based on height) and body weight. Therefore, yoga asanas like Parsvottanasana may positively impact obesity. However, it is recommended not to consider this asana as an alternative to modern medicine. It is recommended to consult a doctor for proper management of obesity. Additionally, it is best to practice this asana under the supervision of a qualified trainer.3 

Benefit of Parsvottanasana on physical fitness 

Studies have supported that the practice of yoga may help enhance physical fitness (muscular flexibility, fitness and cardiorespiratory fitness). A study by Lau et al. in 2015 stated that Parsvottanasana practice might help in improving physical fitness. This effect is attributed to the stretching of the upper body and abdominal muscles. Thus, the practice of Parsvottanasana positively impacts physical fitness and may improve your ability to perform daily activities and occupations. It is advised not to consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment of any health issue. It is best to perform Parsvottanasana under the supervision of a qualified trainer.4 

Benefit of Parsvottanasana on mental health 

Mental health is essential, and we should prioritize it; although serious, this issue is often ignored. The practice of yoga asanas may help improve mental health. Csala et al. conducted a study in 2022 to assess the effect of yogasanas like Parsvottanasana on health. A daily practice of yoga asanas like Parsvottanasana may positively impact mental health. Despite the benefits, you should not rely on this asana alone and consult your doctor for the proper treatment. Also, it is advised to practise this asana under the guidance of a qualified trainer.5 

 

Benefit of Parsvottanasana on blood pressure  

It is now evident from studies that a good diet and exercise may have a favourable effect on blood pressure. Different yoga asanas and pranayamas have been shown to lower blood pressure. Sieverdes et al. 2014 conducted a study to assess the effect of hatha yoga interventions on human health. It was concluded that the daily practice of hatha yoga asanas, which include Parsvottanasana, might help reduce high blood pressure. Thus, the practice of this asana may positively impact blood pressure. As this benefit has yet to be proven in any study, Parsvottanasana should not be considered an alternative to modern medicine. It is best to consult your doctor for the proper treatment of any blood pressure abnormality and not rely on this asana alone. Additionally, the practitioner should perform this asana under the supervision of a qualified trainer.6 

Benefit of Parsvottanasana on joint and muscle stiffness 

 Literature studies have found that a regular practice of yoga asanas may have a beneficial effect on different muscles of the body. B.K. Iyengar, in his book, mentioned that the practice of Parsvottanasana may help relieve stiffness in wrists, back and hip muscles; this may improve the movements of these muscles. This indicates that the practice of this asana may help alleviate joint and muscle stiffness and may have the potential to manage conditions like arthritis. However, studies have yet to be conducted to assess these benefits, so we need more studies to ascertain these claims. It is advised to consult your doctor for proper treatment of muscle and joint stiffness, and do not consider this asana as a remedy. Also, the practice of this asana should be strictly done under the guidance of a qualified trainer.2 

Other benefits of Parsvottanasana: 

  • In Parsvottanasana, when you rest your head on your knees, this contracts abdominal muscles and helps in toning them.2 
  • The practice of Parsvottanasana may help improve breathing.2 

Note- The benefits mentioned above of Parsvottanasana are studied in a limited human population. To ascertain these claims in humans, more studies are required. 

Although the practice of Yoga may help in the development of the mind and body, Yoga should not be considered an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Parsvottanasana: 

Conditions, where Parsvottanasana should be performed with caution, are:  

  • As Parsvottanasana is an intense side stretch and is all about balance, caution must be taken if you find balancing asanas challenging. In this situation, you may seek the support of a wall. 

Conditions where Parsvottanasana is contraindicated, include:  

  • There is no data regarding the safety of this asana in pregnancy, children and the elderly. It is always advised to consult a qualified trainer if you want to adopt this yoga practice into your routine. 
  • In general, you should refrain from the practice of yoga asanas if you have any injuries, sciatica, surgeries, dizziness, etc. 

Conclusion: 

Parsvottanasana is a standing asana involving an intense side stretch. The name is derived from Sanskrit words, “Parsva”, meaning side or flank; “Uttana”(where ut means intense, tan means to stretch or extend) and “asana”, meaning yoga or posture. Thus, this pose or asana involves an intense side stretch. The preparatory pose of Parsvottanasana is Uttanasana, and the follow-up pose is Sirasana. The practice of this asana may positively impact mental health, obesity, physical fitness and blood pressure. It may also help reduce back stiffness, wrists, hips, etc. 

Frequently Asked Questions: 

1) What is Parsvottanasana? 
Parsvottanasana is a standing asana involving an intense side stretch. The name is derived from Sanskrit words, “Parsva”, meaning side or flank and “uttana”(where ‘ut’ means intense, ‘tan’ means to stretch or extend). Thus, this pose or asana involves an intense side stretch.1
2) Can the practice of Parsvottanasana benefit weight loss? 
Yes, the practice of Parsvottanasana may aid weight loss. A study by Grabara et al. in 2015 showed that the practice of the Parsvottanasana pose resulted in a reduction in BMI and body weight.2 
3) How to do Parsvottanasana? 

One may perform Parsvottanasana in the following manner. First, stand straight in Tadasana with your feet firm and aligned at shoulder level. Arms are in a relaxed position on either side. Next, take a deep breath and join both palms in the namaskar position behind the back. Stretch your shoulders slightly back. Breathe out, and next, with a deep breath, jump and spread your legs a few feets apart; now, your right leg will be a few feets in front of your left leg. Inhale and bend your head and upper body forward and try to touch your nose on the knee of your right leg. Stay in this position for 20-30 seconds, and bring your head slowly back by lifting your upper body back. Breathe out and relax.

4) For how long should you stay in Parsvottanasana? 

The pose can be maintained for 20-30 seconds.3 

5) What are the preparatory and follow-up poses of Parsvottanasana? 

The preparatory pose of Parsvottanasana is Uttanasana and the follow-up pose is Sirasana. 


References: 

  1. Yoga: What you need to know, National Center for Complementary and Integrative Health. U.S. Department of Health and Human Services. Available at: https://www.nccih.nih.gov/health/yoga-what-you-need-to-know (Accessed: February 1, 2023). 
  1. Iyengar, B. K. (1966). Light on Yoga. New York: Schocken Book. Parsvottanasana, 78-84. Available at: https://archive.org/details/light-on-yoga-b.-k.-s.-iyengar/page/77/mode/2up?q=parsvottanasana&view=theater 
  1. Grabara, Małgorzata, and Janusz Szopa. “Effects of hatha yoga exercises on spine flexibility in women over 50 years old.” Journal of physical therapy science vol. 27,2 (2015): 361-5. doi:10.1589/jpts.27.361. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339138/ 
  1. Lau, Caren et al. “Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial.” Evidence-based complementary and alternative medicine: eCAM vol. 2015 (2015): 958727. doi:10.1155/2015/958727. Available at: https://pubmed.ncbi.nlm.nih.gov/26167196/ 
  1. Csala et al. Physical, psychological, and spiritual benefits of hatha yoga practise, Budapest, 2021 DOI: 10.15476/ELTE.2021.128. Available at: https://www.ppk.elte.hu/dstore/document/807/Csala_Barbara_disszertacio.pdf 
  1. Sieverdes et al. “Effects of Hatha yoga on blood pressure, salivary α-amylase, and cortisol function among normotensive and prehypertensive youth.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 20,4 (2014): 241-50. doi:10.108.9/acm.2013.0139. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3994913/

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Padangusthasana and How to Do it By Dr. Ankit Sankhe

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Benefits of Padangusthasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

In today’s world, yoga has become increasingly popular and provides a method of relief from a busy and chaotic life. There are different yoga forms, hatha yoga being the most common. This form of yoga focuses on breath-controlled exercises called pranayamas and is followed by a series of yoga postures called asanas, which end with a resting pose called savasana. The practice of yoga offers health benefits beyond the mat; it benefits the individual spiritually, physically and mentally. In this blog, we will discuss the health benefits of one such asana, padangusthasana and its variants utthita hasta padangusthasana and supta padangusthasana.1 

What is Padangusthasana? 

Padangusthasana (big-toe pose) is a standing yoga posture of Ashtanga yoga; the name comes from the Sanskrit words “pada”, meaning foot and “angustha”, meaning big toe and “asana”, which means yoga or posture. In English, this yogasanas translates to the big toe pose. This asana is practised in a reclining position and is called supta padangusthasana (reclining hand to big toe pose). The name comes from Sanskrit words, “supta”, which means lying down, “angustha”, which means big toe and “asana” means pose or posture. Therefore, this translates to the big-toe pose yoga in a reclining position. When practised as a balancing posture, it is called utthita hasta padangusthasana. The name utthita hasta padangusthasana is derived from Sanskrit words, “utthita” meaning extended, “hasta” meaning hands, “padangustha”, meaning the big toe and “asana” meaning yoga posture. This asana is a standing yoga posture that involves balancing the body on one leg.2 

How to do it? 

Padangusthasana must be done correctly for maximum health benefits. It is best to practice padangusthasana and its variations on an empty stomach or after four hours of having a meal. The best time to practice any yoga asanas is early morning, as the body is fresh and relaxed during this time. One may perform padangusthasana in the following manner: 

  • First, take a deep breath and stand in tadasana; stand straight with your feet firm and aligned at shoulder level. Arms are in a relaxed position on either side. (Position I) 
  • Next, breathe out and bend forward and try to touch the right big toe of both legs. In this position, your head will be up and try to gaze in front meanwhile touching both toes. This will exert a stretch on the chest muscles. (Position II) 
  • Keep the legs straight and stiff. Next, slowly bring your head in between your knees and hold this position for about 20 seconds and maintain normal breathing. (Position III) 
  • Inhale and slowly return to position II and then finally come back to tadasana (Position I).2 

Do you know? 

  • Padangusthasana is one of those asanas that can be practised in the standing and reclining positions. 
  • Padangusthasana helps in opening up the ajna (third eye) chakra and swadhisthana (spleen) chakra. Ajna chakra is linked to intellect and wisdom; swadhisthana chakra is linked to emotions. 
  • Utthita hasta padangusthasana was practised for the first time in India by Swami Kuvalayananda in the 1920s. 

Benefits of Padangusthasana:  

Keeping the origin and history in mind, let us now discuss some benefits of padangusthasana, which will make this asana worth trying. Enlisted below are a few health benefits of padangusthasana and its variations Utthita hasta padangusthasana, supta padangusthasana. 

Benefit of Padangusthasana for arthritis 

Arthritis is the swelling or inflammation of one or more joints which results in stiffness and pain. Literature studies show that the practice of yogasanas may help manage arthritis. B.K.S Iyengar in his book “Light on Yoga”, recommends the practice of padangusthasana for managing arthritis. Haaz et al. conducted a study in 2015, the results of this study showed that yoga exercises may help improve joint movements and stability and help reduce pain and fatigue. Therefore, there is a potential that the practice of padangusthasana may potentially benefit arthritis. However, we need more studies to assess these claims. Due to this limitation, you should not consider the practice of this asana as a remedy for the management of arthritis. It is best to consult your doctor for the proper treatment of arthritis.2, 3 

Benefit of Padangusthasana in hernia 

A hernia is the abnormal exit of an organ or tissue through the opening of the wall wherein it normally exists. In his book “Light on Yoga”, B.K.S Iyengar mentions padangusthasana may help in providing symptomatic relief from a hernia. The exact mechanism behind this effect is not clearly mentioned.  To claim these effects with greater reliability, we will need more studies. It is therefore advised to consult your doctor for the proper treatment of hernia and not rely on this asana alone. Additionally, the practice of padangusthasana should be strictly done under the supervision of a qualified trainer.2 

Benefit of Padangusthasana on musculoskeletal disorders 

The core muscular system of the body is the engine or powerhouse of all limb movements. Sedentary lifestyles and faulty body postures can increase the risk of musculoskeletal disorders (MSDs), characterized by muscular dysfunction. A review was conducted by Mrithunjay et al. in 2017 to assess the effect of different yoga interventions on muscle activation. The summary estimates of this review state that the practice of one of the variations of padangusthasana, utthita hasta padangusthasana, may help strengthen the body’s core muscular system. This effect is seen because utthita hasta padangusthasana gives an intense stretch to the body and may help strengthen the muscles. Therefore, yoga asanas like utthita hasta padangusthasana may positively impact MSDs. However, it is recommended not to consider this asana as an alternative to modern medicine. It is recommended to consult a doctor for proper management of MSDs. Additionally, it is best to practice this asana under the supervision of a qualified trainer.4 

Benefit of Padangusthasana on cardiovascular endurance 

Cardiovascular endurance is how well or how efficiently your heart will perform during mild-moderate intensity activities. A review conducted by James et al. in 2015 stated that a variant of padangusthasana, utthita hasta padangusthasana practice, might help improve cardiovascular endurance and heart rate. Thus, the practice of utthita hasta padangusthasana, which is associated with an intense stretch, may positively impact cardiovascular endurance and may reduce the risk of cardiac diseases. It is advised not to consider this asana as an alternative to modern medicine. You should consult your doctor for proper treatment of any health issue. It is best to perform utthita hasta padangusthasana under the supervision of a qualified trainer.5 

 

Benefit of Padangusthasana in depression 

The number of people suffering from depression has increased exponentially over the years; in India, the number has reached nearly 23 million. Kimberly et al. conducted a study in 2019 that showed utthita hasta padangusthasana may help manage depression. Despite the benefits, you should not rely on this asana alone and consult your doctor for proper treatment of depression. Also, it is advised to practice this asana under the guidance of a qualified trainer.6, 7 

Other benefits of Padangusthasana and its variations (utthita hasta padangusthasana and supta padangusthasana): 

  • Asanas like utthita hasta padangusthasana may help in improving concentration and muscular and nervous balance.2 
  • It may help in toning hamstrings, hips and leg muscles. Along with this, it may help in kyphosis.2  
  • The practice of padangusthasana may help in managing acidity.2 
  • The practice of padangusthasana may help in managing lower back pain through the dynamic control of core-stabilizing muscles (movement of muscles through a range of motion).2 
  • The practice of padangusthasana may help in managing uterine prolapse, a condition marked by a weak uterus that may end up in the vagina).2 
  • Supta padangusthasana may help in the management of piles.2 

Note- The benefits mentioned above of padangusthasana are studied in a limited human population. To ascertain these claims in humans, more studies are required. 

Although the practice of Yoga may help in the development of the mind and body. However, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Padangusthasana: 

Conditions where padangusthasana should be performed with caution are:  

  • As padangusthasana demands balance, caution must be taken if you find balancing asanas challenging. In this situation, you may seek the support of a wall, chair, etc., for raising your leg. 
  • Additionally, caution must be taken if you have low blood pressure, dizziness, etc. 

Conditions where padangusthasana is contraindicated include:  

  • The practice of this asana should be avoided in people with sciatica or any hip injury. 
  • There is no data regarding the safety of this asana in pregnant women, children and the elderly. It is always advised to consult a qualified trainer if you want to adopt this yoga practice into your routine. 

Conclusion: 

Padangusthasana (big-toe pose) is a standing yoga posture of Ashtanga yoga; the name comes from the Sanskrit words “pada”, meaning foot and “angustha”, meaning big-toe and “asana”, referring to yoga or posture. In English, this yogasanas translates to the big toe pose. This asana helps in activating Ajna and swadhisthana chakra. The practice of this asana may help in managing kyphosis, hernia, musculoskeletal disorders, cardiovascular endurance, depression, acidity, piles and improving concentration, etc.  

 

Frequently Asked Questions: 

1) What is Padangusthasana? 
Padangusthasana (big toe pose) is a standing yoga posture of Ashtanga yoga; the name comes from the Sanskrit words “pada”, meaning foot, and “angustha” meaning big toe and “asana” which means yoga or posture. In English, this yogasanas translates to the big toe pose.1 
2) Which chakras are activated by Padangusthasana? 
The practice of this asana helps in activating ajna and swadhisthana chakra. 
3) How to do Padangusthasana? 
First, take a deep breath and stand in tadasana; stand straight with your feet firm and aligned at shoulder level. Arms are in a relaxed position on either side (position I). Next, breathe out and bend forward and try to touch the right big toe of both legs. In this position, your head will be up and try to gaze in front meanwhile touching both toes. This will exert a stretch on the chest muscles (position II). Keep the legs straight and stiff. Next, slowly bring your head in between your knees and hold this position for about 20 seconds and maintain normal breathing (position III). Inhale and slowly return to position II and then finally come back to tadasana (position I).2 
4) For how long should you stay in Padangusthasana? 
You can stay and balance padangusthasana for 20 seconds, maintain normal breathing and then return back to the original position of tadasana.2 
5) Does Padangusthasana beneficial for weight loss?
The effect of padangusthasana has not been studied on body weight. So, whether it aids weight loss or not; is not clear. 

 

References: 

  1. Yoga – benefits beyond the mat (2021) Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat (Accessed: February 2, 2023).  
  1. B.K.S Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966; 108-109. Available at:   https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf 
  1. Haaz et al. “Yoga in Sedentary Adults with Arthritis: Effects of a Randomized Controlled Pragmatic Trial.” The Journal of rheumatology vol. 42,7 (2015): 1194-202. doi:10.3899/jrheum.141129. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4490021/ 
  1. Mrithunjay et al. “Anatomical Correlation of Core Muscle Activation in Different Yogic Postures.” International journal of yoga vol. 10, 2 (2017): 59-66. doi:10.4103/0973-6131.205515. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/ 
  1. James et al. “Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial.” Evidence-based complementary and alternative medicine: eCAM vol. 2015 (2015): 958727. doi:10.1155/2015/958727. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/ 
  1. Anniappan et al. “Prevalence and socioeconomic impact of depressive disorders in India: multisite population-based cross-sectional study.” BMJ open vol. 9, 6 e027250. 27 Jun. 2019, doi: 10.1136/bmjopen-2018-027250. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6609075/ 
  1. Williams, Kimberly et al. “Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain.” Spine vol. 34, 19 (2009): 2066-76. doi:10.1097/BRS.0b013e3181b315cc. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393557/#!po=27.5000 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Ashtanga Namaskara and How to Do it By Dr. Ankit Sankhe

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Benefits of Ashtanga Namaskara and How to Do it By Dr. Ankit Sankhe

Introduction: 

Although modern medicine has progressed a lot and can heal and alleviate many diseases, it is still argued that it is a purely medical approach and may be less effective in healing intellectual, emotional and personality issues. Yoga involves the practice of muscular exercises and breathing techniques, called asanas and pranayamas, respectively or the building blocks of yoga. The practice of Yogasanas is a holistic model of healing which may help us live better and suffer less.  

There are no concrete recommendations on the frequency of practice; the more you practice, the more benefits you will enjoy. Let us explore the health benefits of one such yoga asana called ashtanga namaskara. 

What is Ashtanga Namaskara? 

Ashtanga namaskara is an asana practiced as part of surya namaskara. Surya namaskara is a complete sadhana or spiritual practice, as it includes different asanas, pranayamas etc. Ashtanga namaskar appears as the sixth pose of surya namaskara. The name has Sanskrit origin, “ashtanga” means eight limbs (ashta, anga) and “namaskara” means salutation. This, therefore, translates to a salutation to the sun with eight limbs.2 

How to do it? 

Ashtanga namaskara must be done correctly for maximum health benefits. Let us roll out our mats and learn how to perform ashtanga namaskara: 

  • First, lie down on the mat in a prone position, i.e. sleep on your stomach. Next, take a deep breath and raise your body upwards in a plank position. Your elbows will be near the ribs below the shoulders. 
  • Next, lift your hips, buttocks and abdomen upwards, pull your stomach in, and slightly arch your back, as shown in the picture above.   
  • The toes, knees, chin and chest will be on the floor.  
  • While holding your breath, maintain this position as long as you are comfortable.                                  
  • Breathe out and slowly lower your buttocks and abdomen, place your arms sideways and relax. 

Note-Any asana should be practised on an empty stomach or at least four hours after consuming a heavy meal. Also, the best time to practice yogasanas is early morning, when your body is fresh and active.2 

Do you know? 

  • “Om Pushne Namaha” is the mantra chanted while practising ashtanga namaskara. 
  • The practice of this asana helps in activating the Manipura chakra. 
  • A yoga researcher Mark Singleton argues that ashtanga namaskara is a part of Pant Pratinidhi’s surya namaskara sequence that was not considered a part of yoga back in 1929. 

Benefits of Ashtanga Namaskara:  

As ashtanga namaskara is practised as a part of surya namaskar; there need to be more studies focusing on ashtanga namaskara individually. The benefits of surya namaskar will also apply to the practice of ashtanga namaskara. Keeping this in mind, let us now discuss some benefits of ashtanga namaskara, which will make this asana worth trying. Enlisted below are a few health benefits of ashtanga namaskara. 

Benefit of Ashtanga Namaskara in Type-II Diabetes 

Unhealthy diets and sedentary lifestyles have increased the risk of Type II diabetes. Type II Diabetes is a highly prevalent chronic disease characterized by deficiency or insulin (a hormone that regulates blood glucose) resistance. Vandhana et al. conducted a review in 2022 to assess the effect of different postures of surya namaskar on diabetes. The findings of this review state that surya namaskar may help in toning and massaging the endocrine glands and, thus, help in managing diabetes.  Another study conducted by Nidhi et al. in 2012 stated that surya namaskara may help in insulin secretion and reduce resistance to insulin. Therefore, yoga asanas like ashtanga namaskara, which is a part of surya namaskara, may potentially impact blood glucose levels in Type II Diabetes positively. However, it is recommended not to consider this asana as an alternative to modern medicine. It is recommended to consult a doctor for proper management of diabetes. Additionally, it is best to practice this asana under the supervision of a qualified trainer.3 

Benefit of Ashtanga Namaskara for Blood Pressure 

Literature has supported that the practice of yoga may help in managing high blood pressure. A review by Khandekar et al. in 2021 stated that the surya namaskara practice might help reduce diastolic and systolic blood pressure. However, the exact mechanism behind this still needs to be fully understood. Thus, the practice of ashtanga namaskara, part of surya namaskara, may positively influence systolic and diastolic blood pressure. However, it is advised not to consider this asana as an alternative to modern medicine. You should consult your doctor for proper treatment of any health issue. It is best to perform ashtanga namaskara under the supervision of a qualified trainer.4 

 

Benefit of Ashtanga Namaskara for the Lipid Profile 

A lipid profile is a blood test that measures the number of triglycerides and cholesterol in the blood. Literature studies have stated that yoga may exert a favourable outcome on lipid levels. Deep et al. conducted a study in 2021 to assess the effect of surya namaskara on health. This study showed that the practice of surya namaskara resulted in a reduction in total cholesterol and triglycerides and an increase in high-density lipoprotein. Thus, a daily practice of ashtanga namaskara, a part of Surya namaskara, may positively impact lipid profile. Despite the benefits, you should rely on more than this asana and consult your doctor for the proper treatment. Also, it is advised to practice this asana under the guidance of a qualified trainer.5 

Benefit of Ashtanga Namaskara for Obesity 

Obesity and overweight are common health conditions with ever-increasing occurrence. Different yoga asanas and pranayamas are effective in managing obesity. Jakhotia et al. conducted a study in 2015 on women to assess the effect of surya namaskara intervention on health. It was concluded that the daily practice of surya namaskara, which includes ashtanga namaskara, might help reduce body weight and manage obesity. Thus, the practice of this asana may positively impact obesity.  However, more studies are needed to assess its effect on men. Therefore, you should not consider it an alternative to modern medicine. It is best to consult your doctor to manage obesity and not rely on this asana alone. Additionally, the practitioner should perform this asana under the supervision of a qualified trainer.6 

 Other benefits of Ashtanga Namaskara: 

  • The practice of this asana helps strengthen the leg and arm muscles.2 
  • The practice of surya namaskara helps strengthen the back and aids metabolism. 
  • Surya namaskara may help improve brain function by supplying fresh oxygenated blood to the brain. 
  • Additionally, the practice of surya namaskara may help balance and stimulate different body systems like the circulatory, digestive and respiratory systems.2 

Note- The benefits of ashtanga namaskara are studied in a limited human population. As Ashtanga namaskara is practiced as part of Surya namaskar, the benefits mentioned above of surya namaskar may also apply to ashtanga namaskar. However, to ascertain these claims, more studies are required. 

Although the practice of Yoga may help in the development of the mind and body, Yoga should not be considered an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Ashtanga Namaskara: 

As already discussed, since ashtanga namaskara is practised as a sequence of surya namaskara, the precautions and contraindications of surya namaskara are enlisted below. It should be noted that these precautions will apply to all the sequences of surya namaskara, including ashtanga namaskara. 

Conditions where ashtanga namaskara should be performed with caution are: 

  • In any Injury, pain and dizziness, appropriate precaution needs to be taken while practising ashtanga namaskara. 

Conditions where ashtanga namaskara is contraindicated include:  

  • In acute inflammation, fever or rashes, you must not perform ashtanga namaskara in these conditions. The exact scientific logic behind this is not clear but is based on the recommendations of Swami Satyananda Saraswati, a yoga guru and sanyasi. 
  • In slip disc or sciatica, the practice of Surya Namaskara, and thus ashtanga namaskara is contraindicated. 
  • You should refrain from practising it if you are pregnant or menstruating. 

Conclusion: 

Ashtanga namaskar appears as the sixth pose of Surya namaskara. The name has Sanskrit origin, “Ashtanga” means eight limbs (ashta, anga) and “namaskara” means salutation. This, therefore, translates to a salutation with eight limbs. The practice of this asana may positively impact obesity, lipid profile, blood pressure and blood glucose levels.2 

Frequently Asked Questions: 

1) What is Ashtanga Namaskara?
Ashtanga namaskara is an asana practised as part of surya namaskara. Ashtanga namaskar appears as the sixth pose of surya namaskara. The name has Sanskrit origin, where “Ashtanga” means eight limbs (ashta, anga) and “namaskara” means salutation. This, therefore, translates to a salutation to the sun with eight limbs.2 
2) Which chakra is activated by Ashtanga Namaskara? 
The practice of this asana helps in activating the manipura chakra.2 
3) How to do Ashtanga Namaskara? 
Ashtanga Namaskara must be done correctly for maximum health benefits. Let us roll out our mats and learn how to perform Ashtanga Namaskara: First, lie down on the mat in a prone position, i.e. sleep on your stomach. Next, take a deep breath and raise your body upwards in a plank position. Your elbows will be near the ribs below the shoulders. Ensure you lift your hips, buttocks and abdomen upwards, your stomach is pulled in, and the back is slightly arched, as shown in the picture above. The toes, knees, chin and chest will be on the floor. While holding your breath, maintain this position as long as you are comfortable. Breathe out and slowly lower your buttocks and abdomen, place your arms sideways and relax. 
4) Does the practice of Ashtanga Namaskara benefit obesity? 
Yes, the practice of Ashtanga Namaskara, a part of surya namaskara may help in managing obesity by reducing body weight.6 
5) Which mantra is enchanted during the practice of Ashtanga Namaskara? 
“Om Pushne Namaha” is the mantra chanted while practising Ashtanga Namaskara.

References: 

  1. Catherine et al. “Exploring the therapeutic effects of yoga and its ability to increase quality of life.” International journal of yoga vol. 4,2 (2011): 49-54. doi:10.4103/0973-6131.85485. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/ 
  1. Satyananda Saraswati. Asana, pranayama, mudra bandha. Yoga Publications Trust, 2013.  Available at: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf  
  1. Vandhana et al. “Insights on Surya namaskar from its origin to application towards health.” Journal of Ayurveda and integrative medicine vol. 13, 2 (2022): 100530. doi:10.1016/j.jaim.2021.10.002. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/#!po=14.5833 
  1.  Khandekar et al. “Effect of Yoga on Blood Pressure in Pre hypertension: A Systematic Review and Meta-Analysis.” The Scientific World Journal vol. 2021 4039364. 13 Sep. 2021, doi:10.1155/2021/4039364. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8452415/ 
  1. Deep et al. “Effect of yoga on glycemia and lipid parameters in type-2 diabetes: a meta-analysis.” Journal of diabetes and metabolic disorders vol. 20, 1 349-367. 1 Feb. 2021, doi: 10.1007/s40200-021-00751-0. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8212260/ 
  1. Jakhotia, et al. “Suryanamaskar: An equivalent approach towards management of physical fitness in obese females.” International journal of yoga vol. 8, 1 (2015): 27-36. doi:10.4103/0973-6131.146053. available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278132/ 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Apana Mudra and How to Do it By Dr. Ankit Sankhe

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Benefits of Apana Mudra and How to Do it By Dr. Ankit Sankhe

Introduction: 

Mudra science is an ancient science that is known to connect certain energy flows in the mind-body system. Mudras are emotional, psychic, aesthetic and devotional gestures practised by yogis since ages. In Sanskrit, ‘mudra’ means a gesture or ‘attitude’. A mudra may involve the whole body in a combination of asanas and pranayamas or it can be a simple hand posture. The Hatha Yoga Pradipika and other classic texts describe mudras as an independent branch of yoga requiring subtle awareness. The Gherand Samhita, an ancient Sanskrit text of yoga, mentions 25 mudras which are classified under five different categories like yogic, spiritual, curative, customary and religious mudras. In this article, we will explore the health benefits of one such mudra, apana mudra.1,2 

What is Apana Mudra? 

Apana mudra is included in the curative mudra category and is a hand gesture done to exert control on excretory and reproductive organs. In Indian philosophy, there are five main channels of the body’s vital air or energies called ’prana’ (one of which is apana).  It is responsible for the processes taking place in the lower body, like defecation, urination and menstruation. Apana mudra is also called the mudra of digestion.2, 3 

How to do it? 

Apana mudra must be done correctly for maximum health benefits. One may perform apana mudra in the following manner: 

  • First, sit in a comfortable position, either cross-legged in padmasana or on your knees in vajrasana. 
  • Next, place your palms on your legs facing upwards. 
  • Now, join the tips of your middle and ring fingers of each hand to the tip of the thumb of the respective hand. 
  • The other two fingers of each hand will remain straight. Apply slight pressure on the tips of the middle and ring fingers and thumb. 
  • Breathe normally while performing this mudra.4 

Do you know? 

  • It is believed that practising a mudra properly may help in awakening the Goddess sleeping at the door of Lord Brahma, the creator of the universe. Mudras are believed to be the key to good health. 
  • Apana mudra is known to balance the root chakra and awaken the energy which helps us live our lives. 
  • In Hindu rituals, apana mudra is also a way of offering ‘naivedyam’ (food given during worship to God). 
  • Apana mudra is also known as the purification mudra, as its regular practice regulates excretion and urination well.  

Benefits of Apana Mudra:  

Keeping the origin and history in mind, let us now discuss some benefits of apana mudra. Enlisted below are a few health benefits of apana mudra: 

Benefit of apana mudra in irritable bowel syndrome 

Irritable Bowel Syndrome (IBS) is a common disorder affecting the stomach and intestines. In Ayurveda, there are five major life forces (vayus), namely samana, apana, prana, vyana and udana. Out of these, samana is responsible for digestion and balancing apana and prana. IBS is characterized by an imbalance in apana which results in an imbalance in abdominal contractility and result in diarrhoea or constipation. Kavuri et al. conducted a study in 2022 showing that the practice of apana mudra helps in controlling excretory functions and may normalize diarrhoea or constipation, which may help manage IBS. However, it is advised not to consider the practice of apana mudra as an alternative to modern medicine. So, it is better to take a professional opinion for any IBS symptoms. Additionally, you should practice this mudra strictly under the guidance of a qualified trainer.3 

Benefit of apana mudra in diabetes  

Literature studies show that the practice of asanas, pranayamas and mudras may help manage diabetes. Kumar et al. conducted a review in 2022; the findings of this review show that the practice of apana mudra may help manage diabetes. The exact mechanism behind this effect is not clear and it is, therefore, advised to consult a doctor for the proper treatment of diabetes and not rely on this mudra alone. Additionally, the practice of apana mudra should be strictly done under the supervision of a qualified trainer.4 

Benefit of apana mudra in cardiac diseases 

Due to a sedentary lifestyle, long periods of inactivity and underlying diseases like diabetes have increased the risk of cardiac diseases. Kumar et al. in 2022 conducted a review that showed the practice of apana mudra may help reduce the risk of cardiac diseases. It may also help in managing common cardiac complaints like chest pain. Thus, the practice of apana mudra may help manage cardiac diseases. However, it is advised to consult your doctor for their proper management and practice apana mudra under the supervision of a qualified trainer only.4 

Benefit of apana mudra on the excretory system 

The human excretory system plays an important role in removing unnecessary waste materials from the body. A review was conducted by Kumar et al. in 2022, which states that apana mudra or the mudra of digestion, plays a vital role in the regulation of the excretory system. However, there are limited studies that claim these results, so you should not rely on this mudra alone and consult a doctor for proper treatment of any disorders of the excretory system. Additionally, it is best to practice this mudra under the supervision of a qualified trainer.4 

 

Benefit of apana mudra on physical fitness 

Physical fitness, which is described as a state of health and well-being, includes not only a strong muscular system (muscular fitness) but also the ability of the heart and lungs to perform various activities (cardiovascular endurance). James et al. in 2002 conducted a review, and the findings of this review show that the practice of hatha yoga may improve muscular fitness, flexibility, endurance and cardiovascular endurance. This indicates that apana mudra, which is part of hatha yoga, may positively impact physical fitness. Additionally, the practice of this mudra should be done strictly under the guidance of a qualified trainer.5 

Other benefits of Apana Mudra:4 

  • The practice of apana mudra helps in managing piles. 
  • The practice of apana mudra may help in relieving vomiting. 
  • Apana mudra may be helpful for pregnant women in smooth and easy childbirth. 
  • Apana mudra practice may have a positive impact on menstruation and may help in reducing abdominal cramps and weakness. 

Note- The benefits mentioned above of apana mudra are studied in a limited human population. To ascertain these claims in humans, more studies are required.  

Although the practice of Yoga may help in the development of the mind and body, however, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Apana Mudra: 

As mudras are practised along with yogasanas, the precautions of yoga asanas may also apply to the practice of mudras. While performing apana mudra, consideration needs to be taken when: 

  • Performing this mudra in children and the elderly as there is limited data regarding the safety of this mudra in these special groups 
  • Performing this mudra after heavy meals 
  • Practising this mudra on an uneven surface 

As mudras are practised along with yogasanas, the contraindications of yoga asanas may also apply to the practice of mudras. They are listed below: 

  • In the state of illness 
  • Surgery or any injuries 
  • In extreme weather conditions like too hot or too cold 

Conclusion: 

Apana mudra is included in the curative mudra category and is a hand gesture done to exert control on excretory and reproductive organs. In Indian philosophy, there are five main channels of prana (body’s vital air or energies or vayus), one of which is apana which is responsible for downward activities of the body like defecation, urination and menstruation. Apana mudra is also called the mudra of digestion. The practice of this mudra may have a positive impact on physical fitness, diabetes, irritable bowel syndrome, cardiac diseases, excretory system, menstruation, vomiting, piles, etc. 

Frequently Asked Questions: 

Which mudra is known as the mudra of digestion? 
Apana mudra is known as the mudra of digestion.2 
Which chakras are activated by the practice of apana mudra? 
The practice of apana mudra may help in stimulating the Muladhara chakra (root chakra). 
Does apana mudra benefit constipation? 
Yes, the practice of apana mudra may benefit constipation. However, you should not rely on this asana alone and consult your doctor for proper management of constipation.3
Is it safe to practice apana mudra by the elderly? 
There is limited information regarding the safety of apana mudra in the elderly. It is therefore advised to consult your doctor for proper guidance. 
Does apana mudra benefit hair growth? 
Yes, the practices of certain asanas, pranayamas and mudras are known to positively impact hair growth. However, there are no studies conducted to assess the effect of apana mudra on hair growth. Thus, you should not rely on this asana alone and consult your doctor for proper management of hair loss.

References: 

  1. Satyananda Saraswati. Asana, pranayama, mudra bandha. Yoga Publications Trust, 2013.   Available at: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf  
  1. Sunitha S et al. Mudra therapy and its classification – IJHSR (2023). Available at: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR16.pdf   
  1. Kavuri et al. Irritable Bowel Syndrome: Yoga as Remedial Therapy. Evidence-based Complementary and Alternative Medicine: Ecam. 2015; 2015:398156. Available at: http://europepmc.org/article/PMC/4438173 
  1. Kumar, S.N., Venu, A. and Jaya, M.H. (2022) Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly covid-19 disease, Lessons from COVID-19. Edited by A. Kaklauskas et al. U.S. National Library of Medicine. Available at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/ 
  1. Raub JA. Psychophysiologic effects of Hatha Yoga on musculoskeletal and cardiopulmonary function: a literature review. The Journal of Alternative & Complementary Medicine. 2002 Dec 1; 8(6):797-812. Available at: https://www.liebertpub.com/doi/abs/10.1089/10755530260511810 
  1. Ministry, Y.A, Do’s and Don’ts of Yoga practice. Available at: https://yoga.ayush.gov.in/blog?q=58

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Apana Mudra and How to Do it By Dr. Ankit Sankhe

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Benefits of Apana Mudra and How to Do it By Dr. Ankit Sankhe

Introduction: 

Mudra science is an ancient science that is known to connect certain energy flows in the mind-body system. Mudras are emotional, psychic, aesthetic and devotional gestures practised by yogis since ages. In Sanskrit, ‘mudra’ means a gesture or ‘attitude’. A mudra may involve the whole body in a combination of asanas and pranayamas or it can be a simple hand posture. The Hatha Yoga Pradipika and other classic texts describe mudras as an independent branch of yoga requiring subtle awareness. The Gherand Samhita, an ancient Sanskrit text of yoga, mentions 25 mudras which are classified under five different categories like yogic, spiritual, curative, customary and religious mudras. In this article, we will explore the health benefits of one such mudra, apana mudra.1,2 

What is Apana Mudra? 

Apana mudra is included in the curative mudra category and is a hand gesture done to exert control on excretory and reproductive organs. In Indian philosophy, there are five main channels of the body’s vital air or energies called ’prana’ (one of which is apana).  It is responsible for the processes taking place in the lower body, like defecation, urination and menstruation. Apana mudra is also called the mudra of digestion.2, 3 

How to do it? 

Apana mudra must be done correctly for maximum health benefits. One may perform apana mudra in the following manner: 

  • First, sit in a comfortable position, either cross-legged in padmasana or on your knees in vajrasana. 
  • Next, place your palms on your legs facing upwards. 
  • Now, join the tips of your middle and ring fingers of each hand to the tip of the thumb of the respective hand. 
  • The other two fingers of each hand will remain straight. Apply slight pressure on the tips of the middle and ring fingers and thumb. 
  • Breathe normally while performing this mudra.4 

Do you know? 

  • It is believed that practising a mudra properly may help in awakening the Goddess sleeping at the door of Lord Brahma, the creator of the universe. Mudras are believed to be the key to good health. 
  • Apana mudra is known to balance the root chakra and awaken the energy which helps us live our lives. 
  • In Hindu rituals, apana mudra is also a way of offering ‘naivedyam’ (food given during worship to God). 
  • Apana mudra is also known as the purification mudra, as its regular practice regulates excretion and urination well.  

Benefits of Apana Mudra:  

Keeping the origin and history in mind, let us now discuss some benefits of apana mudra. Enlisted below are a few health benefits of apana mudra: 

Benefit of apana mudra in irritable bowel syndrome 

Irritable Bowel Syndrome (IBS) is a common disorder affecting the stomach and intestines. In Ayurveda, there are five major life forces (vayus), namely samana, apana, prana, vyana and udana. Out of these, samana is responsible for digestion and balancing apana and prana. IBS is characterized by an imbalance in apana which results in an imbalance in abdominal contractility and result in diarrhoea or constipation. Kavuri et al. conducted a study in 2022 showing that the practice of apana mudra helps in controlling excretory functions and may normalize diarrhoea or constipation, which may help manage IBS. However, it is advised not to consider the practice of apana mudra as an alternative to modern medicine. So, it is better to take a professional opinion for any IBS symptoms. Additionally, you should practice this mudra strictly under the guidance of a qualified trainer.3 

Benefit of apana mudra in diabetes  

Literature studies show that the practice of asanas, pranayamas and mudras may help manage diabetes. Kumar et al. conducted a review in 2022; the findings of this review show that the practice of apana mudra may help manage diabetes. The exact mechanism behind this effect is not clear and it is, therefore, advised to consult a doctor for the proper treatment of diabetes and not rely on this mudra alone. Additionally, the practice of apana mudra should be strictly done under the supervision of a qualified trainer.4 

Benefit of apana mudra in cardiac diseases 

Due to a sedentary lifestyle, long periods of inactivity and underlying diseases like diabetes have increased the risk of cardiac diseases. Kumar et al. in 2022 conducted a review that showed the practice of apana mudra may help reduce the risk of cardiac diseases. It may also help in managing common cardiac complaints like chest pain. Thus, the practice of apana mudra may help manage cardiac diseases. However, it is advised to consult your doctor for their proper management and practice apana mudra under the supervision of a qualified trainer only.4 

Benefit of apana mudra on the excretory system 

The human excretory system plays an important role in removing unnecessary waste materials from the body. A review was conducted by Kumar et al. in 2022, which states that apana mudra or the mudra of digestion, plays a vital role in the regulation of the excretory system. However, there are limited studies that claim these results, so you should not rely on this mudra alone and consult a doctor for proper treatment of any disorders of the excretory system. Additionally, it is best to practice this mudra under the supervision of a qualified trainer.4 

 

Benefit of apana mudra on physical fitness 

Physical fitness, which is described as a state of health and well-being, includes not only a strong muscular system (muscular fitness) but also the ability of the heart and lungs to perform various activities (cardiovascular endurance). James et al. in 2002 conducted a review, and the findings of this review show that the practice of hatha yoga may improve muscular fitness, flexibility, endurance and cardiovascular endurance. This indicates that apana mudra, which is part of hatha yoga, may positively impact physical fitness. Additionally, the practice of this mudra should be done strictly under the guidance of a qualified trainer.5 

Other benefits of Apana Mudra:4 

  • The practice of apana mudra helps in managing piles. 
  • The practice of apana mudra may help in relieving vomiting. 
  • Apana mudra may be helpful for pregnant women in smooth and easy childbirth. 
  • Apana mudra practice may have a positive impact on menstruation and may help in reducing abdominal cramps and weakness. 

Note- The benefits mentioned above of apana mudra are studied in a limited human population. To ascertain these claims in humans, more studies are required.  

Although the practice of Yoga may help in the development of the mind and body, however, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

Risks of Apana Mudra: 

As mudras are practised along with yogasanas, the precautions of yoga asanas may also apply to the practice of mudras. While performing apana mudra, consideration needs to be taken when: 

  • Performing this mudra in children and the elderly as there is limited data regarding the safety of this mudra in these special groups 
  • Performing this mudra after heavy meals 
  • Practising this mudra on an uneven surface 

As mudras are practised along with yogasanas, the contraindications of yoga asanas may also apply to the practice of mudras. They are listed below: 

  • In the state of illness 
  • Surgery or any injuries 
  • In extreme weather conditions like too hot or too cold 

Conclusion: 

Apana mudra is included in the curative mudra category and is a hand gesture done to exert control on excretory and reproductive organs. In Indian philosophy, there are five main channels of prana (body’s vital air or energies or vayus), one of which is apana which is responsible for downward activities of the body like defecation, urination and menstruation. Apana mudra is also called the mudra of digestion. The practice of this mudra may have a positive impact on physical fitness, diabetes, irritable bowel syndrome, cardiac diseases, excretory system, menstruation, vomiting, piles, etc. 

Frequently Asked Questions: 

Which mudra is known as the mudra of digestion? 
Apana mudra is known as the mudra of digestion.2 
Which chakras are activated by the practice of apana mudra? 
The practice of apana mudra may help in stimulating the Muladhara chakra (root chakra). 
Does apana mudra benefit constipation? 
Yes, the practice of apana mudra may benefit constipation. However, you should not rely on this asana alone and consult your doctor for proper management of constipation.3
Is it safe to practice apana mudra by the elderly? 
There is limited information regarding the safety of apana mudra in the elderly. It is therefore advised to consult your doctor for proper guidance. 
Does apana mudra benefit hair growth? 
Yes, the practices of certain asanas, pranayamas and mudras are known to positively impact hair growth. However, there are no studies conducted to assess the effect of apana mudra on hair growth. Thus, you should not rely on this asana alone and consult your doctor for proper management of hair loss.

References: 

  1. Satyananda Saraswati. Asana, pranayama, mudra bandha. Yoga Publications Trust, 2013.   Available at: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf  
  1. Sunitha S et al. Mudra therapy and its classification – IJHSR (2023). Available at: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR16.pdf   
  1. Kavuri et al. Irritable Bowel Syndrome: Yoga as Remedial Therapy. Evidence-based Complementary and Alternative Medicine: Ecam. 2015; 2015:398156. Available at: http://europepmc.org/article/PMC/4438173 
  1. Kumar, S.N., Venu, A. and Jaya, M.H. (2022) Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly covid-19 disease, Lessons from COVID-19. Edited by A. Kaklauskas et al. U.S. National Library of Medicine. Available at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/ 
  1. Raub JA. Psychophysiologic effects of Hatha Yoga on musculoskeletal and cardiopulmonary function: a literature review. The Journal of Alternative & Complementary Medicine. 2002 Dec 1; 8(6):797-812. Available at: https://www.liebertpub.com/doi/abs/10.1089/10755530260511810 
  1. Ministry, Y.A, Do’s and Don’ts of Yoga practice. Available at: https://yoga.ayush.gov.in/blog?q=58

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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Benefits of Natarajasana (Dancer Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Natarajasana (Dancer Pose) and How to Do it By Dr. Ankit Sankhe

Introduction

India is a prosperous land of “Ayurveda”. Ayurveda is the science of life which balance the relationship between the body and mind. We have been blessed with its fortunes of yoga and asanas. Yoga helps us to gain good health, whereas asana teaches us the skills to practise physical and mental strengthening exercises.1

People believe that Lord Shiva was the first person to practise Yogasana. Shiva is renowned as Nataraja, the Lord of Dance. The arch of flames seen in King Nataraja’s idol is believed to be the source of all movement in the universe. Lord Shiva’s endless dance is a symbol of destruction and creation that brings the light upon us.2

Based on Lord Shiva’s Nataraja avatar, we bring you one asana called Natarajasana! Read along to learn more about Natarajasana’s benefits, techniques, variations, and more.

What is Natarajasana?

Natarajasana is a standing, balancing and back bending yoga pose. Natarajasana pose is derived from the classical Indian dance form ‘Bharatanatyam’. Natarajasana is a combination of Sanskrit words in which ‘Nata’ means dancer, ‘raja’ means King and ‘asana’ means pose. Natarajasana yoga is also known as the Lord of the Dance pose yoga. 1

Natarajasana is a physically challenging pose as it requires more flexibility in the legs, hips, and spine. Natarajasana pose is a chest opener. It stretches the thighs, shoulder, abdomen, and inguinal region, which may strengthenthe ankles and legs. While performing, you must practice enough to prepare your mind and body. If you regularly practice, it might help in developing strong mental endurance and sturdy concentration.1

The dance pose yoga is a perfect balancing asana and helps us become more grounded. Natarajasana benefits may activate the Mooladhara chakra and bring in feelings of stability, security, and awareness in the body.1

How to do it?

Natarajasana preparatory poses include Dhanurasana (bow pose), Ushtrasana (Camel pose)and Vrikshasana (tree pose).1 The following steps will guide you to practise the Natarajasana pose:

Stand straight with the feet together and focus on a fixed point at your eye level.

Bend your right leg by the knee and grab the toe with your right hand behind the body.

Maintain balance by keeping both knees together.

Slowly raise your right leg upward and stretch the arm and leg away from the body as much as possible.

Ensure your right hip does not twist and the leg is raised directly behind your body.

Bring your left arm in front, place the hand in Gyana mudra and focus your gaze on the left hand. This position makes the final Natarajasana pose.

You may bend forward and lift your leg further away to increase the stretch.

Now, balance your entire weight on your left leg with normal breathing. You may maintain this position for up to one minute or as long as possible till you feel comfortable.

To come back to the initial position, exhale and slowly lower your left arm to the side. Straighten your back and lower the right leg, so the knees are together. Release the toe and lower the leg; the foot lies on the floor. Relax and repeat with the left leg.3,4

There are a few Natarajasana variations and modifications which you may perform:

Some people might have difficulty grabbing the toes, so holding the ankles or using a strap around the foot to bridge the gap might work.3 Advanced practitioners with flexible bodies may try intense Natarajasana posture by touch the back of the head with the toes or holding the toes with both hands.4 Natarajasana for beginners might be difficult. They might struggle with balancing, so practising this pose by taking support of the wall or chair with an outstretched hand might help.1

Do You Know?

Here we bring a few interesting facts about the Natarajasana pose:

  • Natarajasana is a dance posture depicted in the idols of God at the Nataraja temple in Chidambaram, India.1
  • The balance that comes from the pose triggers our understanding that clarity brings steadiness.1
  • The physical incarnation of King Nataraja is a tribute to the mighty Lord Shiva.1
  • Some Hindus believe that Lord Shiva performed Natarajasana in Chidambaram in South India, which is called the centre of the universe.2
  • A yoga enthusiast Sunabh Rangnia from Himachal Pradesh, India, on 15 June 2020, made the World Record for ‘longest performance of Natarajasana yoga’. He performed the Lord of the dance pose yoga for two minutes and two seconds.5

Benefits of Natarajasana:

Natarajasana yoga might act as a great stress buster and calm your mind.3 Natarajasana may also have the following benefits:

1. Benefits of Natarajasana for Weight Loss:

Natarajasana might be beneficial for weight loss. While performing the Natarajasana pose, your entire body weight is balanced on one leg. It may engage each muscle of the body, allowing them to stretch and get stronger. This muscle involvement may make the extra calories in the body burn off. Hence, Natarajasana might give your body a feeling of lightness by helping you lose those excess calories.1,3 If you have weight-related issues consult your doctor and practice under a proper trainer.

2. Benefits of Natarajasana for Blood Circulation:

Several yoga poses are believed to make blood circulation better and natarajasana might help in circulating blood in the body. It might replenish blood circulation in the lower abdominal muscles and the entire body.1

3. Benefits of Natarajasana for Digestion:

Nobody likes uneasiness in the stomach. It may be related to improper digestion. With ageing, the digestive power may not work correctly. Natarajasana might restore your digestive system. While performing Natarajasana, it massages the abdomen and may activate the digestive organs. Hence, Natarajasana might boost the functions of your digestive system.1,3

4. Benefits of Natarajasana for Balance and Coordination:

Natarajasana might be a great asana for increasing balance and coordination in the body. Standing poses like Natarajasana create awareness, allowing us to balance on one leg. It might maintain the balance by activating the coordination between both the hemispheres of our brain leading to a more balanced personality. Natarajasana may also increase your concentration intensity as it balances the body.1

5. Other Benefits of Natarajasana 

  • Natarajasana pose may help to stretch the legs, knees, ankles, chest, neck, abdomen, and hipsin one go.1,3 
  • As we stand on one leg, the bones and muscles of the legs may get stronger as they carry the weight of the entire body.1 
  • Natarajasana pose may develop more flexibility in your hamstrings, spine and shoulders.1 
  • It may give an excellent stretch to the thigh and lower back and may relieve pain and stiffness.1,3 

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.  

Risks of Exercise 

  • Natarajasana must be practised with utmost precaution to avoid any injuries and the risk includes: People with constant back or ankle pain must avoid the Natarajasana pose as it might worsen the condition. 3 
  • People with recent abdominal surgery should not perform this pose and wait until the surgery heals or take advice from their doctors.3 
  • Women during pregnancy and menstruation must follow the instructions given by yoga experts to avoid further complications. 
  • Older adults with balancing problems should practice dance poses by taking support of a wall or chair to gain stability.1 

With the guidance of a qualified yoga expert, you can assess and analyse the risk factors and continue to practise Natarajasana yoga with precautions.  

Conclusion 

Natarajasana is a balancing pose inspired by the Indian classical dance ‘Bharatnatyam’. Natarajasana yoga is named after the physical incarnation of King Nataraja. (Lord Shiva)  and called as the Lord of the Dance pose. Natarajasana may activate the Mooladhara chakra and stimulate the feeling of stability and awareness in the body. It is a physically challenging pose because it requires more flexibility in the legs, spine, and hips. So practice the Natarajasana pose under the guidance of a trained yoga teacher to perfect this pose. 

Frequently Asked Questions  

1. What is Natarajasana? 
Natarajasana is a balancing, back-bending yoga pose. Natarajasana is a Sanskrit name in which ‘Nata’ means dancer, ‘raja’ means King and ‘asana’ means posture. Natarajasana is based on one of Lord Shiva’s avatars, King Nataraja. Hence, Natarajasana is also called the Lord of the Dance pose yoga.1
2. In which conditions is Natarajasana not advised?  
Natarajasana is not advised if a person has back pain, ankle pain, undergone abdominal surgery, pregnancy, or menstruation.3 
3. Which are the preparatory poses of Natarajasana? 

The Natarajasana preparatory poses include Ushtrasana (Camel pose), Dhanurasana (bow pose) and Vrikshasana (tree pose).1 

4. Which chakra gets activated by Natarajasana? 
Natarajasana may activate the Mooladhara chakra or the base cycle. The key aspects of the Mooladhara chakra may help psychologically with feelings of stability and security.1 
5. Which body parts are benefitted from the Natarajasana pose? 
The main body parts targeted during Natarajasana include the lower back, legs, hips, shoulders, arms, ankles, feet, thigh, and abdomen.1,3 
 

References 

1. Gangwal J, Kholiya S. Significance of Natrajasana in Day to Day Life. Intern J of Res Publi and Revi. 2020;1(7):74–7. Available from: https://www.ijrpr.com/uploads/V1ISSUE7/IJRPR068.pdf 

2. Shiva As Nataraja – The Lord of Dance [Internet]. NC State University. [cited 2022 Oct 1]. Available from: https://faculty.chass.ncsu.edu/mgfosque/ENG219/Siva.html 

3. Yogapoint- Guide to Yoga Practices. [Internet]. YogaPoint India. [cited 2022 6 September]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf 

4. Saraswati S. Asana Pranayama Mudra Bandha. Bihar: Yoga Publications Trust; 1996. 1–560 p. Available from: https://upaya-yoga.com/wp-content/uploads/2019/12/Asana-Pranayama-Mudra-and-Bandhas-Bihar-School.pdf 

5. Longest Performance of Natarajasana Yoga – Golden Book Of World Records [Internet]. [cited 2022 Sep 30]. Available from: https://goldenbookofworldrecords.com/archives/11884 

 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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Benefits of Makarasana (Crocodile Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Makarasana (Crocodile Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga has been around for ages. It is only in recent years that interest in it has been renewed. The ease of exercise that Yoga offers is the reason for this new-found interest is not only because of the holistic benefits of Yoga alone,    

Practising yoga does not require heavy expensive equipment nor does it require a specialized space (like a gym). It can be done at home, in comfortable clothes, with only a mat. What makes yoga even more attractive is the adaptability that it offers to a beginner. Practically, any yoga pose can be modified to suit a beginner. 

Matsyasana is one such interesting yoga asana that can be done in the comfort of your home, with only a yoga mat. 

What is Matsyasana?  

Matsyasana is a popular yogic asana. In the word ‘Matsyasana’, Matsya means Fish in Sanskrit. It is named so, since the final posture that the body assumes in this asana resembles a fish. Hence Matsyasana is also called as Fish pose.1 

How to do it? 

Yoga asanas, when done properly using the proper techniques in a systematic matter, not only help in obtaining the maximum health benefit but also helps in reducing the incidence of any injury. 

The steps to do Matsyasana are as follows: 

  • Sit in a comfortable position like Padmasana (also called as Lotus pose, it is a simple cross-legged sitting posture where each foot is kept on the opposite thigh). 
  • Maintaining the cross-legged posture, carefully bend backwards and lie flat down on your back fully. 
  • Now raise your upper back only, supporting yourself with your elbows and palms, stretching your neck backwards to place the top of your head on the ground. 
  • Now, with your right hand, grasp the left foot and then grasp the left foot with your right hand, keeping the elbows on the floor. 
  • The outer side of your calves, knees and thighs should be touching the ground. Your back should be bent backwards in such a way that only the top of the head and outer side of the lower limbs touches the ground.1 
  • This is the final pose. Hold it for 10-15 seconds or for as long as you are comfortable.2 
  • While releasing the pose, first let go of the toes, keep your palms on the ground and use them as a support to straighten your head. Then come up slowly. 
  • Relax completely after this. You may lie down in Savasana to relax your whole body.1 

Do You Know? 

Matsyasana has an interesting story attached to it, which makes for an enjoyable read. 

  • As per the Hindu mythological stories, Matsya (Sanskrit for Fish) is actually reincarnated Lord Vishnu. The story goes that once the entire Earth was supposed to be washed away by a massive flood, as Earth had become corrupt. It was then that, Lord Vishnu took rebirth in the form of a Fish (Matsya) and helped in moving all the scholars and saints to a safe place. Lord Vishnu also made sure that the intelligence and wisdom of these saints and scholars remained intact. That’s why the Hindus believe that Lord Vishnu to be a preserver or saviour of the universe. Just like how Matsya helped maintain the balance between Earth and Water, practising Matsyasana helps bring a sense of concentration and toughness to a person who feels out of balance.3 
  • It is said that if the Fish pose is done in water, the body will float easily, like that of a fish!4 

Benefits of Matsyasana: 

The potential benefits of Matsyasana are as follows: 

1. Benefits of Matsyasana for Diabetes:  

Diabetes is a complex condition mainly presenting as excess glucose in the blood and urine, as the hormone insulin, needed to metabolize sugar is deficient. It needs to be managed with an integrative treatment approach using exercise, medicines and diet. An inverted pose like Matsyasana may help stimulate the pancreas helping in insulin release and eventually in controlling the rising blood and urinary sugar levels. It may also help improve the blood circulation to the pancreas.2 

2. Benefits of Matsyasana for Gynaecomastia:  

Gynaecomastia is the medical term for unusual development of one or both breasts in males. Though commonly seen in men who are overweight at puberty, it can also occur in older overweight men. It can be caused due to hormonal changes or intake of medicines containing estrogen (the female hormone). Matsyasana may help in reducing the amount of fat in the chest region which may make it appear leaner. It may also help reduce cholesterol deposits in the chest region and overall weight loss.5 

3. Benefits of Matsyasana for Primary dysmenorrhoea:  

Dysmenorrhoea means painful periods without any underlying pathological cause. Primary dysmenorrhoea or menstrual cramps begin when the periods start with the pain usually occurring in the lower abdomen and radiating to the upper part of the thighs and the lower back. It may also be associated with loose motions, nausea, headache and stress. Practising Matsyasana regularly may improve the flexibility and strength of the back and the pelvic muscle floor, thus benefitting in the management of primary dysmenorrhoea.6 

4. Benefits of Matsyasana for Obesity:  

Obesity means having excess body fat and is not limited to being overweight. The incidence of obesity is rising rapidly due to incorrect dietary habits and lack of exercise. Matsyasana is a pose that may help combat obesity. Practising Matsyasana regularly may help reduce fat deposits in the thighs and belly as it involves stretching of the abdominal and inner thigh muscles.7 

5. Other benefits of Matsyasana: 

  • It may help expand the chest muscles and may be beneficial in respiratory diseases1. It may especially be helpful in asthma.8 
  • Practising Matsyasana may help relax the upper back muscles, thus making the spine strong. 
  • It may be beneficial for back and knee pain as it helps stretch the back and knee. 
  • It might help in massaging the abdominal organs and may provide relief from constipation. 
  • It helps in stretching the entire pelvic region and thus, may help prevent and treat different types of sexual dysfunctions in women. It might also be beneficial for women suffering from uterine ailment. 
  • It may be useful in the treatment of throat ailments.1 

Though practising yoga is beneficial for the mind as well the soul, it should not be resorted to as the sole treatment option for any medical condition. If you are suffering from any health issues, you must consult a qualified medical practitioner who can assess, examine and treat you appropriately. Also, it is necessary to practice any form of Yoga under the guidance of a trained yoga expert to prevent any sort of injuries. 

Risks of Exercise 

There are some risks related to practising Matsyasana and one must take adequate precautions in certain situations: 

  • People who are having peptic ulcers (ulcerations in the lining of the stomach intestine or food pipe) must avoid this pose until their doctor advises them. 
  • Those who have hernia (extrusion of an internal organ through a weak spot in the muscles or body tissues) must not practice Matsyasana without expert advice. 
  • Those having any serious spine issues must avoid practising this asana.1 
  • Patients suffering high blood pressure should not practise this asana. Those who had high blood pressure in the past or if their blood pressure is well controlled by medications may practise this pose if their doctor advises it to be safe.2 

Under the supervision of a qualified and experienced yoga teacher, who can understand your risk factors, you may practise Matsyasana with the necessary precautions. 

Conclusion  

Matsyasana or fish pose is an asana having many benefits for the pelvic region, excess body fat, spine, respiratory organs, painful periods and pancreas. It is also said to bring about a sense of harmony and balance in those who feel out of balance. To avail maximum health benefit of this asana, it is advisable to practise it under the guidance of a trained Yoga teacher who can assess and advise you regarding the proper technique of practising without any injuries. 

Frequently Asked Questions 

1) What is Matsyasana (Fish Pose)? 

Matsyasana means the fish pose. In Sanskrit, ’Matsya’ means ‘Fish’. This asana is named so as the final pose assumed by the body resembles a fish.1 It is an asana which may be beneficial in many ailments ranging from diabetes to painful menstruation.2,6 

2) Can Matsyasana be done during pregnancy? 

While Matsyasana is said to be useful for uterine issues and sexual dysfunctions in females, there is not enough scientific evidence to declare Matsyasana to be safe during pregnancy. 

3) How many times in a day should I practice Matsyasana? 

Matsyasana should be practised under the supervision of a trained and experienced Yoga professional who can guide you regarding the number of times it may be done during the day. 

4) Is Matsyasana suitable for reducing belly fat? 

Practising Matsyasana regularly may help in reducing fatty deposits in the belly as well as the thighs, since the final pose stretches the abdominal and inner thigh muscles.7 

5) For how many minutes should I hold Matsyasana pose? 

The final pose in Matsyasana is advised to be held for 10-15 seconds.2 However, if you are doing Matsyasana for the first time, it is advisable to hold this pose for as long as you are comfortable. 

References: 

  1. Yoga Postures | International Day of Yoga | MEA [Internet]. Ministry of External Affairs, Government of India. 2022 [cited 6 September 2022]. Available from: https://mea.gov.in/yoga-postures-16.htm 
  1. Nayak N, Shankar K. Yoga: a therapeutic approach. Physical Medicine and Rehabilitation Clinics of North America [Internet]. 2004 [cited 6 September 2022];15(4):783-798. Available from: https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.564.4642&rep=rep1&type=pdf 
  1. How to Do the Matsyasana Yoga (Fish pose), Its Meaning & Health Benefits [Internet]. Caleidoscope | Indian Culture, Heritage. 2022 [cited 6 September 2022]. Available from: https://www.caleidoscope.in/art-culture/matsyasana-meaning-health-benefits 
  1.  Fish Pose | Matsyasana | Benefits | Video | Steps | How to do Matsyasana [Internet]. Art Of Living (Global). 2022 [cited 6 September 2022]. Available from: https://www.artofliving.org/yoga/yoga-poses/fish-pose. 
  1. Pratap Gaur D. YOGA: A COUNTER TOOL FOR GYNECOMASTIA (MAN BOOBS). International Journal of Economic Perspectives, [Internet]. 2020 [cited 6 September 2022];14(7):1. Available from: https://ijeponline.org/index.php/journal/article/view/167/183 
  1. Sudhakar S, S V, Padmanabhan K, Aravind S, Praveen Kumar C, Monika S. Efficacy of Yoga Asana and Gym Ball Exercises in the management of primary dysmenorrhea: A single-blind, two group, pretest-posttest, randomized controlled trial. CHRISMED Journal of Health and Research [Internet]. 2018 [cited 6 September 2022];5(2):118. Available from: https://www.cjhr.org/article.asp?issn=2348-3334;year=2018;volume=5;issue=2;spage=118;epage=122;aulast=S 
  1. Umate K, Tikale S, Dhande N, Hande M, Karde D. Conceptual Understanding of Ahar and Yoga in the Management of Obesity [Internet]. 2022 [cited 6 September 2022]. Available from: https://www.researchgate.net/profile/Krutika-Umate/publication/347425751_Conceptual_Understanding_of_Ahar_and_Yoga_in_the_Management_of_Obesity/links/6136e61f38818c2eaf884755/Conceptual-Understanding-of-Ahar-and-Yoga-in-the-Management-of-Obesity.pdf 
  1. Srivastava R, Prasad R. Management of Respiratory System Disorders through Yoga. [Internet]. 2019 [cited 6 September 2022];. Available from: https://www.researchgate.net/profile/Rajendra-Prasad-31/publication/335795911_Management_of_Respiratory_System_Disorders_through_Yoga/links/5d7baf2f92851c87c387b09d/Management-of-Respiratory-System-Disorders-through-Yoga.pdf 
 
 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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Benefits of Upavistha Konasana and How to Do it By Dr. Ankit Sankhe

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Benefits of Upavistha Konasana and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga originated in India and is called Indian philosophy. Yoga-based books like Yoga Sutras of Patanjali, written about 2000 years back, state that yoga consists of eight interrelated components. The first component consists of good behaviour towards others, the second consists of discipline, and the third is the practice of asanas. The fourth component consists of breathing exercises, and the fifth consists of sensory input control. The sixth component focuses on and concentrates on one subject; in the seventh component, the entire perpetual flow is directed towards the object. Finally, in the eighth component, the object is seen as inseparable from oneself. Contemporary yoga focuses on asanas and breathing and emphasises these components too. Yoga incorporating asanas includes Hatha, Sivananda, Iyengar and Ashtanga yoga.1 Let us look at how one of the ashtanga yoga poses, upavistha konasana, helps us to focus on the various components. 

What is Upavistha Konasana? 

The asana upavistha konasana is also known as the wide-angle pose. In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. Upavistha konasana may stimulate the root and the heart chakra. Upavistha konasana is a side split which is an advanced hip opener. The root chakra, also known as mooladhara chakra, is at the base of the spine and is related to confidence and survival instinct. The heart chakra is also known as anahata chakra and is related to compassion, love, wonder and beauty.2 

How to Do it? 

You can do upavistha asana in the following way: 

  • First, you can sit down comfortably on your buttocks. 
  • Wrap your entire middle and index finger around your big toe and get a strong grip. To create an opposing action, press your big toe away from you, but pull it towards you with your fingers. 
  • A strong abdomen will help you keep your chest upright while you lift your legs. 
  • The trapezius muscles are the muscles that contract when the shoulder hunches up the ears. When the trapezius muscle is tensed, it affects the ability to balance; hence you must relax the trapezius muscles by rolling your shoulder blades down your back.  
  • You can spread your legs as wide as possible. 
  • You can bend your hamstring muscles if your legs have reached the edge of stretch. 
  • Bend your arms and keep your elbows away from each other, pointing down to the ground. 
  • You can hold onto this pose for 30 to 60 seconds. 
  • You can practice this pose either on an empty stomach in the morning or four to six hours after meals in the evening.3,4 

Do You Know? 

Some of the interesting facts about upavistha konasana are: 

  • Upavistha konasana is an intermediate-level asana.4 
  • Upavistha konasana is one of the preparatory poses for Parivrtta Janu Sirsasana, a variation of Janu Sirsasana, which involves bending in a twisting posture.5 

Benefits of Upavistha Konasana: 

Some of the upavistha konasana benefits are as follows: 

Benefits of upavistha konasana in asthma 

A study by Vagh et al. in 2019 showed that a yoga protocol, including upavistha konasana, may be beneficial for respiratory diseases like asthma. While performing upavistha konasana, the upper body is stretched out, which may open the lungs and ease breathing. The pose may make the entire body flexible, which may help reduce the risks of asthma attacks. In addition, it may calm and de-stress the body.4 However, more studies are required to check the effect of upavistha konasana on asthma. Therefore, you must immediately consult your doctor if you have an asthma attack. 

Benefits of upavistha konasana for hot flashes 

During hot flashes, there is a sudden feeling of warmth, usually on the face, chest and neck, and profuse sweating. This is a common symptom during menopause. A study by Cohen et al. in 2007 suggested that a yoga protocol consisting of upavistha konasana may be beneficial for hot flashes. Hot flashes may occur due to increased activity of the sympathetic nervous system (SNS). The sympathetic nervous system is known for its role during stressful situations in the body. Yoga intervention consisting of upavistha konasana may help reduce the SNS activity.6 More studies are required to check if upavistha konasana may help in the case of menopause-related symptoms. Therefore, you must consult your doctor if you experience hot flashes instead of self-medicating.  

Benefits of upavistha konasana for muscle strength and flexibility 

A study by Lau et al. in 2014 showed that a yoga protocol consisting of upavistha konasana might help improve muscle strength and endurance by correcting posture. It might also improve muscle flexibility due to its ability to carry out static stretching. The Canadian Standardised Test of Fitness was done to check muscle strength and endurance, whereas the modified back-saver sit-and-reach (MBS) test was used to check the flexibility of the lower back and hamstrings.7 However, more studies are required to check if upavistha konasana can help with muscle strength, endurance and flexibility. 

Benefits of upavistha konasana for heart health 

A study conducted by Lau et al. in 2014 showed that a yoga protocol consisting of upavistha konasana might be beneficial for the heart. The result suggested that regular practice of yoga intervention, including upavistha konasana, may help reduce the heart rate and improve cardio-respiratory endurance by improving the levels of VO2max. VO2max is the maximum amount of oxygen that can be utilised by the body during exercise.7 However, more studies are required to check if upavistha konasana may be beneficial for the heart. You must consult your doctor if you suspect the presence of heart disease. 

Benefits of upavistha konasana for mental burnout 

A study by Latino et al. in 2021 on teachers showed that a yoga protocol consisting of upavistha konasana might help eliminate professional burnout. The results suggested that upavistha konasana may increase self-awareness in the teachers and decrease burnout symptoms and stress. In addition, upavistha konasana may enhance self-reliance, self-possession, excitement, energy and mental clarity.8 Upavistha konasana may help release tension and boost confidence.2 However, more studies are required to check if upavistha konasana may help improve mental well-being. Therefore, you must consult your doctor if you are having trouble being productive. 

Other benefits of upavistha konasana: 

  • Upavistha konasana may be beneficial for scoliosis.  It may correct postural imbalances, improve the flexibility of the spine, improve the elasticity of the muscles and reduce the risk of muscles and joint disorders.10 
  • Upavistha konasana may be beneficial for knock knees.9 
  • Upavistha konasana may strengthen the thighs, hips and pelvic floor muscles so they can support the spine and the upper body.2 

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 can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries. 

Risks of Upavistha Konasana 

The risks associated with upavistha konasana are as follows: 

  • People with lower back pain must be careful. You must sit on a block or a rolled blanket to maintain the normal curve of your back. 
  • You must avoid this pose if you have sacro-iliac joint pain. 
  • Pregnant women shall be careful while performing upavistha konasana and should not allow their stomach to compress against the floor.11 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice upavistha konasana with precautions. 

Conclusion 

The asana upavistha konasana is also known as the wide-angle pose. In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. Upavistha konasana may stimulate the root chakra and the heart chakra. Upavistha konasana may improve muscle strength, endurance and flexibility. It may be beneficial for patients who have asthma, scoliosis and heart problems. It may help in case of hot flashes and knocked knees. In addition, upavistha konasana may help improve mental productivity. Pregnant mothers and people with lower back pain and sacro-iliac joint pain must be cautious before doing upavistha konasana. You must do this pose under the guidance of a professional yoga trainer. 

Frequently Asked Questions 

1) What are upavistha konasana benefits? 
Upavistha konasana may improve muscle strength, endurance and flexibility. It may be beneficial for patients who have asthma, scoliosis and heart problems. It may help in case of hot flashes and knocked knees. In addition, upavistha konasana may help to improve mental well-being.4,6-10 However, you must consult your doctor if you have symptoms of any such diseases instead of self-medicating. 
2) How is upavistha konasana beneficial for the heart? 
Regular practice of yoga intervention, including upavistha konasana, may help reduce the heart rate and improve cardiorespiratory endurance.7 However, you must consult your doctor if you have any symptoms of heart disease. 
3) How does the asana upavistha konasana help in managing mental burnout? 
Upavistha konasana may increase self-awareness in the teachers and decrease burnout symptoms and stress. In addition, upavistha konasana may enhance self-reliance, self-possession, excitement, energy and mental clarity.9 However, you must consult a specialist if your mental state is hampered. 
4) Why is upavistha konasana known as the seated wide-angle pose? 
In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. This pose is done in the seated position. Thus, upavistha konasana is known as the seated wide-angle pose.2 
5) What are the risks associated with upavistha konasana yoga? 
Pregnant women and people with pain in the lower back and sacro-iliac joint must be cautious before doing upavistha konasana.11 You must do this pose under the guidance of a professional yoga trainer. 

References: 

  1. Jarry JL, Chang FM, La Civita L. Ashtanga yoga for psychological well-being: initial effectiveness study. Mindfulness. 2017 Oct;8(5):1269-79. Available from: https://link.springer.com/article/10.1007/s12671-017-0703-4 
  1. Schreer H. Posture of the month: Upavistha Konasana [Internet]. Flex Hot Yoga. Flex Hot Yoga; 2021 [cited 2022Nov13]. Available from: https://flexhotyoga.com.au/blog/pom-splits 
  1. Yoga.Hero. Be a hero in Upavistha Konasana B, in 5 simple steps [Internet]. Yoga Hero. 2016 [cited 2022Nov13]. Available from: https://yogahero.co.uk/2016/01/27/be-a-hero-in-upavistha-konasana-b-5-simple-steps/ 
  1. Miteshkumar G V. Influence of yogic breathing on Asthma: The respiratory disorder. International Journal of Yogic, Human Movement and Sports Sciences 2019; 4(1): 1163-1165. Available from: https://www.theyogicjournal.com/pdf/2019/vol4issue1/PartU/5-1-6-638.pdf 
  1. Neeru S. PRINCIPLES OF YOGA PRACTICES. Available from: https://mis.alagappauniversity.ac.in/siteAdmin/dde-admin/uploads/1/__PG_PG%20DIPLOMA_Yoga_426%2012_Principles%20of%20Yoga%20Practices_Binder_1936.pdf 
  1. Cohen BE, Kanaya AM, Macer JL, Shen H, Chang AA, Grady D. Feasibility and acceptability of restorative yoga for treatment of hot flushes: a pilot trial. Maturitas. 2007 Feb 20;56(2):198-204. Available from: https://www.sciencedirect.com/science/article/pii/S0378512206002878 
  1. Lau C, Yu R, Woo J. Effects of a 12-week hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in Hong Kong Chinese adults: a controlled clinical trial. Evidence-Based Complementary and Alternative Medicine. 2015 Jan 1;2015. Available from: https://www.hindawi.com/journals/ecam/2015/958727/ 
  1. Latino F, Cataldi S, Fischetti F. Effects of an 8-Week Yoga-Based Physical Exercise Intervention on Teachers’ Burnout. Sustainability. 2021 Feb 16;13(4):2104. Available from: https://www.mdpi.com/1000442 
  1. Goni M. Treatment of Common Postural Deformities through Yoga. International Journal of Social Science and Economic Research. 2018;3(08):4377-53. Available from: http://ijsser.org/2018files/ijsser_03__305.pdf 
  1. Lee MY, Park Y, Seo DI. Effect of a 16-Week Yoga Program on Cobb’s Angle in Female Patients with Scoliosis. The Asian Journal of Kinesiology. 2022 Jul 31;24(3):39-45. Available from: https://www.ajkinesiol.org/journal/view.php?doi=10.15758/ajk.2022.24.3.39 
  1. 22 LWJ. Yoga pose of the Month: Upavistha Konasana [Internet]. YogaWellbeing.co.uk. 2013 [cited 2022Nov13]. Available from: https://www.yogawellbeing.co.uk/news-stories/yoga-pose-of-the-month-upavistha-konasana/ 
 

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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