Benefits of Supta Vajrasana (Reclined Thunderbolt Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Supta Vajrasana (Reclined Thunderbolt Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

It doesn’t matter if you are a beginner or an expert. Yoga has something to offer to everyone from day one! People perform yoga for different reasons, for inner peace, healing, or fitness goals. There is a pose to suit every need. Yoga is so much more than a workout. It combines postures, deep relaxation, meditation and breathing exercises.1   

The aim of the practice of yoga is self-realization. The word Yoga is derived from a Sanskrit word, which means ‘to join’ or ‘to unite’ The yogic scriptures say that yoga leads to the joining of individual consciousness to the universal consciousness.2  If you want to learn more about Supta Vajrasana, a variation of the traditional Vajrasana pose, keep reading!  

What is Supta Vajrasana?   

The word asana is a Sanskrit word that means pose or posture. Vajrasana is mentioned in the texts of Gheranda Samhita. To achieve Vajrasana, one should place the heels on either side of the anal region and tighten the thighs like a Vajra. In Hathayoga Pradipika, Vajrasana is mentioned as the synonym of Siddhasana.3  Supta Vajrasana is a variation of the Vajrasana pose. This pose is suitable for women who struggle with menstrual pain. It is an excellent exercise to increase blood flow in the internal organs like the kidney, pancreas and liver.4 The Supta Vajrasana also strengthens the muscles of the back, neck and chest region.3  

How to do it? 

The Supta Vajrasana is a type of Vajrasana. So, to start with this pose; you need to sit in the Vajrasana pose. Begin by following these steps: 

  • Start with the Vajrasana posture.  
  • Bend your torso backward from the waist slowly.  
  • Using your arms to support your body weight, bend till you can place your head on the ground. 
  • You can bring your palms together if you wish to rest your head on them. 
  • Make sure that only the upper part of the spine touches the floor. 
  • Close your eyes and breathe evenly.  
  • If you are a beginner, maintain the posture for 30 seconds. 
  • With practice, you can increase your duration to three minutes.4  
  • You can repeat the process one to three times depending upon your fitness.5  

Do You Know? 

Here are some fun facts about the Supta Vajrasana.  

  • The pose of Supta Vajrasana is also an excellent way to address emotions or sensations that you might have pushed away for too long. So, it’s a perfect pose to unwind emotionally.  
  • The tension trapped in your shoulders can also be released if you perform the Supta Vajrasana.6  

Benefits of Supta Vajrasana: 

Yoga offers many benefits for the body and mind. However, ensure you perform the pose correctly, following all the necessary precautions. Beginners need to complete the pose under the supervision of any instructor or teacher. This will help you perform the pose better and get the maximum benefits.  

1. Benefits of Supta Vajrasana for muscular pain: 

With our rapid lifestyle, we often face many health issues. Muscle pain has become a common problem for many of us. This is why more and more people are taking up yoga to stay healthy and fit. Supta Vajrasana yoga pose is known to strengthen the back, neck and chest muscles.3 It might also help with back pain because it involves stretching of the back.7  So it might be a good pose for people whose job involves sitting in one place all day.  

 

2. Benefits of Supta Vajrasana for blood circulation:  

Good blood circulation is very essential for a healthy body. Performing Supta Vajrasana might be an excellent choice to enhance blood flow in internal organs like the kidneys, liver and pancreas.4   

3. Benefits of Supta Vajrasana for menstrual pain:  

Many women struggle with abdominal pain when they are menstruating. This is an issue that is often neglected, and women struggle a great deal because of it. Yoga might be a good choice for women who want to get rid of this pain in the comfort of their homes. Supta Vajrasana helps stretch the pelvis and abdomen, making the uterus healthy. Also, it might help with menstrual problems like back pain.7 However, if your pain does not improve with these home remedies, make sure to consult with your healthcare provider or a gynaecologist.   

4. Other benefits of Supta Vajrasana: 

  • Supta Vajrasana might help with gastric problems like gas and belching.  
  • Supta Vajrasana might help strengthen the lung muscles, thereby helping those with asthma and bronchitis.  
  • Supta Vajrasana might help increase the flexibility of the spine and hip region and stretch the thigh muscles.5   

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Supta Vajrasana: 

During the initial stages, it is best to perform the exercise under the supervision of a yoga practitioner or an expert. You need to keep some things in mind before doing the Supta Vajrasana.  

  • If you have recently suffered an asthma attack and suffer from acute pain in the lumbar spine region, you need to avoid performing the Supta Vajrasana.  
  • Also, if you have had any knee or abdominal surgery, avoid doing the Supta Vajrasana.5  

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

Conclusion: 

Yoga is an excellent way to stay healthy and fit, as it can be performed in the comforts of your home. Supta Vajrasana is a variation of the sitting pose of Vajrasana. This Asana is good for increasing blood circulation in vital organs like the liver, kidney and pancreas. It might also help strengthen the neck, back and chest muscles. Women who struggle with menstrual pain can also do Supta Vajrasana to alleviate the pain. However, an important thing to note is that it should not be performed in case of an asthma attack or any significant knee or abdominal surgery. If you are a beginner, complete the pose under the guidance of a trained professional. It will help you do the pose correctly and get the best out of it.  

 

Frequently Asked Questions 

How many sets of Supta Vajrasana can be performed?  
The number of sets mainly depends on your ability to do the pose. As a beginner, you start by doing once. Then, as you practice the pose, you can easily repeat the pose one to three times. However, try not to overdo the pose, as it can badly affect your body. Also, if you are doing the pose for the first time, make sure to do it under the guidance of a trained professional.  
For how long can I hold the pose of Supta Vajrasana?  
People usually hold the pose for about 30 seconds to three minutes. Beginners can hold the pose for 30 seconds. You can hold the posture for up to three minutes with regular practice.4 However, try not to overdo the pose the first time you try it, or else you may injure yourself.  
What are the various Supta Vajrasana benefits?  
Supta Vajrasana might help you improve blood circulation to vital internal organs of the body. It might also help strengthen the back, neck and chest muscles. Women who deal with menstrual pain may also benefit from it. However, if you are suffering from health issues, talk to a healthcare provider first. Also, if you are performing the pose for the first time, make sure to do it under the supervision of a yoga trainer. 
Are there any risks associated with the Supta Vajrasana pose?  
Avoid doing the Supta Vajrasana if you have had any recent knee or abdominal surgery. Also, avoid doing the pose if you had an asthma attack and suffer from pain in the lumbar spine region.5 If you are a beginner, do the pose under the supervision of a trained individual.

References: 

1. Introduction to Yoga – Harvard Health [Internet]. [cited 2022 Oct 12]. Available from: https://www.health.harvard.edu/exercise-and-fitness/introduction-to-yoga-copy  

2. Yoga: Its Origin, History and Development [Internet]. [cited 2022 Oct 12]. Available from: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development 

3. Sharma DrD. Review and Importance of Vajrasana in Daily Life. Int J Res Appl Sci Eng Technol [Internet]. 2021 Feb 28 [cited 2022 Oct 12];9(2):230–3. Available from: https://www.researchgate.net/publication/349672709_Review_and_Importance_of_Vajrasana_in_Daily_Life 

4. Supta Vajrasana – The Diamond Pose, in recline | Benefits | Learn Yogasanas Online | Yoga and Kerala [Internet]. [cited 2022 Oct 12]. Available from: https://www.keralatourism.org/yoga/standing-postures/supta-Vajrasana 

5. Supta Vajrasana [Internet]. [cited 2022 Oct 12]. Available from: https://www.yogaindailylife.org/system/en/level-4/supta-Vajrasana 

6. Benefits of the Supta Virasana Iyengar Yoga Asana [Internet]. [cited 2022 Oct 12]. Available from: https://www.simplyyoga.com.au/2016/10/21/supta-virasana-supine-hero-pose/ 

7. Shri Sridharan YS, Deepak Professor of Physiology KK, Thakur JS, Nesari Director T, Ravindra Professor of Physiology N, Basavaraddi Director I v, et al. Yoga Vijnana (The Science and Art of Yoga) Editorial Board Advisory Board Editor-in-Chief Executive Editor. Half Yearly Journal of MDNIY. 2021;1(2).

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 Adho Mukha Svanasana (Downward Facing Dog) and How to Do it

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Benefits of Adho Mukha Svanasana (Downward Facing Dog) and How to Do it

Introduction: 

The Sun Salutation, or suryanamaskar, is a yoga practice that comes from the worship of the sun. It comprises a series of twelve asanas. According to yoga literature, while doing suryanamaskar, all muscles of the body experience stretch and pressure. Out of the twelve asanas, the eighth position yoga is adho mukha svanasana. This asana has several benefits, such as improving blood circulation and stretching the muscles of the arms, spine, legs, shoulders and inner thighs.1,2 Now, we will discuss the process of the adho mukha svanasana.  

What is Adho Mukha Svanasana 

Adho mukha svanasana is also referred to as the downward-facing dog pose, downward dog pose or bent-head dog pose.3 It is the forward bending position. 

Adho Mukha Svanasana is derived from Sanskrit. Here adho means down, mukha means face, svana refers to dog, and asana is a posture or position. This pose is similar to that of a dog facing downward. Hence it is known as Adho Mukha Svanasana. It comes into the class of ‘prone postures’.3 Let’s read about the process of adho mukha svanasana. 

How to do it? 

The process of adho mukha svanasana is as follows: 

  • Straighten your arms and legs on a yoga mat or the floor and extend your hips upwards as you exhale.2 
  • Then, lower your head between your arms so that your ears are parallel to your arms.2 
  • Press your heels on the floor.2 
  • Allow yourself to breathe deeply and feel the stretch in your calves, thighs, shoulders, and arms.2 
  • Keep your neck relaxed and free throughout the process.3 
  • The body resembles the mountain.3 
  • Slowly, come to the original position. This is one round of downward dog pose. 

Do You Know? 

Some fun read facts about adho mukha svanasana are as follows: 

  • Before the 18th century, there was no evidence of adho mukha svanasana. However, it was found that there is a position similar to adho mukha svanasana, named ‘gajasana’ or ‘elephant pose’ in the text ‘hasthabhyaspaddhati’. 
  • A pose similar to adho mukha svanasana was described in Niels Bukh’s early 20th century Danish text named ‘Primitive Gymnastics’. This book described a manner of jumps between poses similar to Ashtanga Vinyasa Yoga’s system. This was developed from the 19th-century Scandinavian gymnastics tradition. Indian gymnastics also included a set of postures known as ‘dands’, which were connected by jumps and similar to the downward-facing dog pose. 
  • In 1920, the king of Aundh, Bhawanrao Shriniwasrao Pant Pratinidhi popularised the name and practice of surya namaskar in his book ‘The Ten-Point Way to Health: Surya Namaskars’. Adho mukha svanasana is one of the twelve poses in surya namaskars.  

Benefits of Adho Mukha Svanasana: 

Some of the benefits of adho mukha svanasana are as follows: 

1. Benefits of adho mukha svanasana for hypertension:  

One of the best yoga positions to lower high blood pressure is adho mukha svanasana. As it boosts blood flow to the brain, this forward-bending position may allow the heart rate to slow down. This feature may be good to fight the factors contributing to excessive blood pressure. It may also help reduce stress by calming the body and the central nervous system.4 However, please do not rely on adho mukha svanasana because it may not help to get rid of hypertension on its own. So, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer. 

 

2. Benefits of adho mukha svanasana for Chronic Lower Back Pain: 

Chronic low back pain (CLBP) is due to an imbalance of weak muscles and poor posture. Colgrove et al., 2019 studied that the downward-facing dog position may help strengthen the arms, legs and lower body in people with CLBP. It may also stretch the chest, back, calves and feet and relieve lower back pain. This might help increase strength and flexibility. As a result, adho mukha svanasana may be beneficial for CLBP.5 However, you should visit a doctor for better outcomes and avoid severe problems. 

3. Benefits of adho mukha svanasana for mental health: 

Phadke et al.,2014 claimed that suryanamaskar yoga such as adho mukha svanasana can alleviate stress, anxiety and depression. Additionally, the regulation of breath used in suryanamaskar has a calming effect on the nervous system and calms the mind. 1 But, the result of adho mukha svanasana in improving mental health needs to be explored. Please consult the doctor to avoid complications. 

4. Benefits of adho mukha svanasana for chronic pelvic pain:  

Chronic Pelvic Pain (CPP) is a condition in which you may have pain below your chest and above your hips that lasts for an extended period. Alison et al., 2017 studied the benefits of adho mukha svanasana and other yoga positions in women with CPP.t may aid in reducing pelvic floor dysfunction, which may include constipation and promote deep breathing, awareness and relaxation, all of which may assist in lowering CPP.7 However, you must see a doctor for better outcomes and to avoid any complications.  

5. Benefits of adho mukha svanasana for tendonitis: 

Tendonitis is when pain and inflammation occur in the tendons, the connections between the muscles and the bones. It can occur in the area near the ankles and wrists. The book ‘The Yoga Beginner’s Bible’, by Morello, 2015, demonstrated that adho mukha svanasana might help manage tendonitis. While doing the adho mukha svanasana, the heels are pressed on the ground. It might help stretch the calf muscles.2 Even so, you must consult a doctor for proper diagnosis and treatment. 

5. Other benefits of adho mukha svanasana: 

Some other benefits of dog pose yoga are as follows: 

  • It may help improve digestion.2 
  • It might help stimulate circulation.2 
  • It may help to relieve leg pain and ankle pain.3 
  • It might help to strengthen the shoulder joints.3 
  • It might help to reduce body mass index, which indicates obesity.4 
  • It may help to reduce chances of organ dysfunction related to hypertension.4 
  • It might help relieve the difficulty in inhaling due to the presence of mucus.6 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

 

Risks of Exercise 

  • Pregnant women should avoid this pose if they have pain in any part of their body and consult a doctor to prevent further issues. 
  • If you experience any pain in your body, you should avoid this pose. Instead, please consult a physician and do this pose under the guidance of your trainer. 

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

Conclusion  

Adho mukha svanasana is a forward bending type of position. It may help stretch the muscles of the legs, hands, calves and inner thighs. This is a rejuvenating pose. It might help strengthen the muscles and improve the blood supply to the brain. Even so, you may avoid this asana if you feel pain in the body while practising it; kindly consult the doctor.  

Frequently Asked Questions 

Is a downward facing dog pose good for the skin? 
No, although more research is needed to prove the effects of adho mukha svanasana or downward facing dog pose on skin. Kindly consult a doctor. 
Does the downward facing dog pose benefit hair growth? 
No, however, more studies are required to determine the effects of downward facing dog pose or adho mukha svanasana for hair growth. Please consult the doctor for health results. 
Is adho mukha svanasana yoga helpful in thyroid function?  
No. However, please consult the doctor for diagnosis and treatment.
Is adho mukha svanasana effective in the treatment of Alzheimer’s disease? 
No, but more research is needed to prove the effects of adho mukha svanasana on Alzheimer’s disease. 
Does adho mukha svanasana improve blood circulation in general? 
Adho mukha svanasana improves blood circulation in the head. It may also help increase oxygen saturation levels. This might help the lungs and heart to become stronger.6 Even so, you might consult a doctor for better health outcomes.

References: 

  1. Phadke SS, Joshi RS, Yardi S. Effect on Muscle-Power, Aerobic Capacity and Emotional State after Practice of Suryanamaskar. International Journal of Physiology. 2014;2(1):35. Available from: https://www.researchgate.net/publication/272730752_Effect_on_Muscle-Power_Aerobic_Capacity_and_Emotional_State_after_Practice_of_Suryanamaskar 
  1. Morello T. The Yoga Beginner’s Bible: Top 63 Illustrated Poses for Weight Loss, Stress Relief and Inner Peace. 3rd ed. Pronoun; 2017. Available from: https://www.pdfdrive.com/the-yoga-beginners-bible-top-63-illustrated-poses-for-weight-loss-stress-relief-and-inner-peace-e176257474.html 
  1. Dr. Nagendra HR, Dr Selvamurthy W, Prof. Dr Patwardhan AR, Dr Frawley D; Understanding the body anatomy through yogasanas: Yoga Vijnana – The Science and Art of Yoga. 2021, Oct-Mar; 1(2): 11-12. Available from: https://yoga.ayush.gov.in/Publications/gallery/JOURNAL/Yoga%20Vijnana%20Vol.%202.pdf 
  1. Satyanarayana P, Vijaya Benerji G, Rekha Kumari D, Meka FB, Kummari NR. Effect of yoga on heart rate, blood pressure, body mass index. J Dent Med Sci. 2013 Jul;8:36-9. Available from: https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1048.8141&rep=rep1&type=pdf 
  1. Colgrove YM, Gravino-Dunn NS, Dinyer SC, Sis EA, Heier AC, Sharma NK. Physical and physiological effects of yoga for an underserved population with chronic low back pain. International Journal of Yoga. 2019 Sep;12(3):252. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746048/pdf/IJY-12-252.pdf 
  1. Taru RS, Kaluskar R. The Immediate Effect of Yogasana On Oxygen Saturation Levels in Young Adults. Available from: http://210.212.169.38/xmlui/handle/123456789/10095 
  1. Huang AJ, Rowen TS, Abercrombie P, Subak LL, Schembri M, Plaut T, Chao MT. Development and feasibility of a group-based therapeutic yoga program for women with chronic pelvic pain. Pain Medicine. 2017 Oct 1;18(10):1864-72. Available at: https://academic.oup.com/painmedicine/article/18/10/1864/3737820

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 Shambhavi Mudra (Eyebrow Centre Gazing Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Shambhavi Mudra (Eyebrow Centre Gazing Pose) and How to Do it By Dr. Ankit Sankhe

Introduction 

Mudra is a term which means ‘gesture’. Each mudra has an effect on the body, mind, and energy. Yogis describe the mudras as postures that regulate energy flow, that can connect the individual body’s energy with the universal or cosmic force.  

Mudras are classified into five varieties: hasta (hand), mana (head), kaya (postural), bandha (lock) and athara (perineal). The lips, head, eyes, ears, and tongue are used when performing a mana mudra. For example, shambhavi mudra belongs to the category of mana mudras that uses the eyes. It is also categorized as mukha mudra. It is an essential aspect of kriya yoga which may help improve our spiritual life.1 Let’s read about the interesting features and benefits of shambhavi mudra. 

What is Shambhavi Mudra? 

Shambhavi mudra is also called ‘eyebrow centre gazing pose’ or ‘bhrumadhya drishti pose’. This mudra can be performed with the eyes open. It is also incorporated in asanas such as simhasana or the lion pose. Shambhavi mahamudra and internal shambhavi mudra are two variations of shambhavi mudra. With your eyes closed, you can perform the internal shambhavi mudra. Sadhguru of the Isha Foundation is the inventor of the shambhavi mahamudra kriya. This variation consists of a variety of yoga exercises and meditation levels to achieve a variety of advantages.1 This article talks about shambhavi mahamudra in detail. However, for the sake of simplicity, we have used the term shambhavi mudra to describe it. 

How to do it? 

The shambhavi mudra steps are as follows:1 

  • Sit comfortably in any meditation asana. 
  • Maintain a straight spine and head, and place your hands on your knees. Make a gyan mudra with both hands. The upper portion of the thumb and the index finger can be joined to form a circle in the gyan mudra. Keep the other fingers straight and place your palms on the knees. 
  • Then, close your eyes and relax. 
  • Relax all facial muscles, including those in the forehead, eyes, and behind the eyes. 
  • Slowly open your eyes and focus forward at a fixed spot, keeping your head and entire body calm and quiet. 
  • Then, focus on the centre of your eyebrow as you look up or inward. 
  • Inhale slowly while raising your eyes. 
  • There should be no movement of the head.  
  • Hold your breath while you continue to do the mudra. 
  • When done correctly, the two curved eyebrows will make a V-shaped image at the nose. This is the centre of the eyebrow. 
  • If the V-formation is not visible, the eyes are not focusing correctly. 
  • Maintain the focus only for a brief period at the start, and if you feel discomfort, release it. 
  • During the whole process, eyes should be closed and relaxed. 
  • Exhale slowly as your focus moves. 
  • Slowly come to the original position and open your eyes. 

Do You Know? 

Some fun read facts about shambhavi mudra are as follows: 

  • According to Hindu mythology, Shambhu and Shambhavi are forms of Lord Shiva and Parvati. Once Shambhavi asked Lord Shiva about yoga exercises which could elevate the state of consciousness and bring happiness. It was then that Lord Shiva taught her the shambhavi mudra. 
  • It is mentioned in some of the most well-known scriptures, including the Shiva Samhita, Hatha Yoga Pradipika, and the Gheranda Samhita. 
  • It is supposed to activate feminine energy (Shakti) within the practitioner. So, the only goal of Shambhavi Mudra is meditation. 
  • The technique is also known as “bhrumadhya drishti”; bhru means ‘eyebrow centre,’ and drishti means ‘eyebrow gazing,’. Therefore, it is the practice of looking at the centre of the eyebrow.  

Benefits of Shambhavi Mudra: 

Following are the benefits of shambhavi mudra: 

1. Benefits of shambhavi mudra for mental health:  

In a 2017 study, Peterson et al. investigated the effects of shambhavi mudra on diseases linked to stress. The research found that shambhavi mudra is a low-cost natural therapy that assists in stress reduction in individuals. In addition, it may calm the mind. As a result, it might be helpful in illnesses like depression and anxiety related to stress.1,2 More research, however, is required to demonstrate the impact of shambhavi mudra on mental health. Therefore, please see your doctor for better health outcomes. 

2. Benefits of shambhavi mudra for the heart: 

Systolic blood pressure is the pressure exerted on the walls of blood vessels when your heart pushes blood out to all the organs. Improvement in systolic blood pressure may enhance the heart function. Parthasarathy et al., 2019, studied the effect of shambhavi mudra and yogasana on systolic blood pressure. It showed that after six weeks of yoga, there was an improvement in systolic blood pressure. However, more studies may be necessary to determine the exact impact of shambhavi mudra on the heart.3 Therefore, before performing the shambhavi mudra, you should seek medical advice for diagnosis and treatment of any heart related condition you may have. 

3. Benefits of shambhavi mudra for eyes:  

Shambhavi mudra may help strengthen the eye muscles. It may also help release the pressure in the region of the eyes. As a result, it might help to avoid eye problems.1 However, you must consult the physician as it might cause complications and should be done under the guidance of your trainer. 

4. Benefits of shambhavi mudra in children: 

Regular practice of shambhavi mudra may stop the degeneration of the pineal gland. The pineal gland is essential in maintaining the function of the brain and hormonal balance. It may also help in emotional development in children above the age of eight years.1 However, you must consult your child’s pediatrician or a specialist before starting this practice. 

5. Other benefits of shambhavi mudra: 

  • It might improve mental stability and concentration.1  
  • It might be a meditative practice and a way to activate the ajna chakra (third eye chakra). Ajna chakra is located in the midbrain, behind the centre of the eyebrows.1 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Exercise 

Like every exercise, Shambhavi mudra has the following risks and contraindications: 

  • The position is related to the eyes which a sensitive part of the body, so if you feel any pain while doing this mudra, release the position. Please consult a doctor for better health results.1 
  • People with glaucoma and diabetic retinopathy must visit a doctor before performing shambhavi mudra.1 
  • If you have had any eye surgery, a lens implant or other eye operations, you must consult a doctor and perform this mudra under the guidance of a yoga trainer.1 

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

Conclusion  

Shambhavi mudra is also called mukha mudra since it is performed with the eyes. It has multiple benefits, like strengthening the eye muscles and reducing stress and depression. Even so, you may avoid this mudra if you feel pain in the body while practising it. You should consult the doctor before performing the shambhavi mudra. 

Frequently Asked Questions 

Is shambhavi mudra beneficial for the skin?  
No, However, more research is needed to determine the effects of shambhavi mudra on the skin. 
Is shambhavi yoga mudra effective in Alzheimer’s disease?  
No, but more research is needed to prove the effects of shambhavi mudra on Alzheimer’s disease. 
Is Shambhavi mudra advised in children? 
Yes, shambhavi mudra is advised in children as it may be helpful in emotional development and improve brain function. It may also maintain the hormonal balance. However, please consult the doctor for best results in children.
State the benefits of shambhavi mudra on the liver. 
No, but additional studies on the eyebrow centre gazing pose is needed. Please consult a physician. 
Is shambhavi mudra effective in cancer?  
No. However, further research is required to prove whether the shambhavi mudra affects cancer. 

References: 

  1. Saraswati SS, Hiti JK. Asana pranayama mudra bandha. Bihar, India: Yoga Publications Trust; 1996. Available from: https://cdn.website-editor.net/749ffac5dc394e8c811205a3fd72ff17/files/uploaded/Asana%2520Pranayama%2520Mudra%2520Banda.pdf 
  1. Peterson CT, Bauer SM, Chopra D, Mills PJ, Maturi RK. Effects of Shambhavi Mahamudra Kriya, a multicomponent breath-based yogic practice (pranayama), on perceived stress and general well-being. Journal of evidence-based complementary & alternative medicine. 2017 Oct;22(4):788-97. Available from: https://journals.sagepub.com/doi/epub/10.1177/2156587217730934 
  1. Parthasarathy D, Dhanaraj S. A scientific study on combined effect of yogasana and shambhavi mahamudra practice on systolic blood pressure. Indian Journal of Applied Research. 2019;9(11):45-6. Available from: https://www.researchgate.net/publication/337792953_A_SCIENTIFIC_STUDY_ON_COMBINED_EFFECT_OF_YOGASANA_AND_SHAMBHAVI_MAHAMUDRA_PRACTICE_ON_SYSTOLIC_BLOOD_PRESSURE 

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 Uttanpadasana (Raised Leg Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Uttanpadasana (Raised Leg Pose) and How to Do it By Dr. Ankit Sankhe

Introduction 

We all know the benefits of exercise; however, finding the discipline to start training and sticking with it is often challenging. Whether you are at the beginning of your fitness journey or somewhere in the middle of your health transformation, yoga might help you get started. In this modern world, yoga has taken its firm place in society. Many healthcare professionals have begun recommending yoga as a holistic way to improve various health conditions. It is cost-effective, and when combined with modern medicine, yoga may become a vital means of providing complete healthcare solutions for the public health system. Yoga consists of several asanas and postures that might benefit different areas of the body.1 In this blog, we bring one such Yoga pose, the Uttanpadasana pose. Let us learn more about Uttanpadasana benefits and more. 

What is Uttanpadasana? 

Uttanpadasana is a traditional upward-facing yoga pose. In Sanskrit, Uttana means ‘raised’, and pada means ‘leg’; thus, Uttanpadasana is also called the raised leg pose. In the Uttanpadasana yoga, your legs are extended straight above the ground and held at a 90° angle. Uttanpadasana yoga pose might help with problems such as indigestion, constipation, diabetes and nervous exhaustion. This pose may create a balance between the navel region and strengthen the nabhimandal or the abdominal region.1 

You may practise Sarvangasana as a follow-up pose. Sarvangasana is a head-down body-up pose in which one lifts the trunk and legs above the head, supporting the body weight on the spine, arms and shoulder.1,2 

Uttanpadasana has two types: 

  • Ek pada Uttanpadasana- It is also called one-leg raised pose. In this asana, either your leg or right leg is raised upwards at a 90° angle to the floor. This may create an opposing tension between the legs giving an intense stretch to your legs and pelvis.2 
  • Dwi pad Uttanpadasana- It is also called two-legs raised pose. In this asana, both legs are raised above the ground at a 90° angle simultaneously. This may allow the toning and strengthening of abdominal and thigh muscles.2 

How to do it? 

The following steps will assist you in performing the Uttanpadasana pose: 

  • Lie down straight on your back and focus on your breathing.  
  • Keep your hands on the sides with the palms facing downward. Keep your upper body relaxed.  
  • To start, inhale and slowly raise your legs at a 45° angle off the ground.  
  • Hold your legs for five to ten seconds to feel the pressure in your lower abdomen and legs.   
  • Now raise your legs at a 60° angle and hold for a few seconds. This targets the abdominal muscles. Do not put pressure on your arms and lower back. 
  • Finally, to complete the Uttanpadasana pose, lift both legs and keep them straight and steady at a 90° angle. This is Dwi pad Uttanpadasana pose. 
  • To return to starting position, slowly lower your legs back to the ground while exhaling. Breathing normally while gradually lowering your legs might help relax your posture.  
  • In the beginning, you may hold the raised leg pose for five seconds, and if you are comfortable, increase it to 30 seconds for better results, do it three or four times a day.  
  • To practise Uttanpadasana variations, try the Ek pad Uttanpadasana pose by raising either one leg at a 90° angle. 
  • If you experience difficulty raising the legs or maintaining them at 90°, slightly bend or lower your legs to release the pressure on the back.12 

Do You Know?  

Here are a few motivating facts about the Uttanpadasana yoga pose: 

  • At a spiritual level, Uttanpadasana might encourage peace and ease irritation as it opens up the Muladhara (root) chakra.3 
  • Uttanpadasana pose is believed to activate the throat or Visuddha chakra. In throat chakra, your neck might get lengthened.3 
  • Uttanpadasana might open Manipura chakra (solar plexus) associated with the willpower, energy and accomplishment.  
  • On June 2022, a group of 150 swimmers performed several yoga poses, including Uttanpadasana, on the waves of the Yamuna river on the event International Yoga Day.4 

Benefits of Uttanpadasana:  

Uttanpadasana mainly targets the abdomen, legs and lower back might create a sense of balance in the body. Raised leg pose may also have the following benefits:  

 

1. Benefits of Uttanpadasana for Stomach Ailments 

A study by Salomi et al., 2022 found that  the daily practice of Uttanpadasana might help enhance the functions of the digestive system. As you perform the asana, your abdominal organs get massaged, improving their functions. It might help to make more digestive juices which might increase bowel movement and help remove waste from the body. This action might be beneficial in reducing various stomach ailments such as flatulence, indigestion, acidity and constipation. Thus, Uttanpadasana yoga might be recommended for people suffering from stomach-related digestive issues.1,2 If you have a constant digestive  problem, consult a doctor; do not rely on this asana. 

2. Benefits of Uttanpadasana for Abdominal Muscles 

The regular practice of Uttanpadasana yoga might make your abdominal muscles stronger. During this asana, your abdominal muscles are contracted, which may improve the toning. The Uttanpadasana pose may balance the navel centre and strengthens the abdominal muscles (nabhimandal).2 

3. Benefits of Uttanpadasana for Blood Circulation 

Salomi et al., 2022 suggested Uttanpadasana might help boost blood flow to your heart. While performing the Uttanpadasana pose, you lie down on the floor, which creates less pressure on your heart and blood vessels.A reduction in the constant pressure allows the heart to function more effectively. It might boost the circulatory system allowing a more effortless blood flow through the veins and heart.1 

4. Other Benefits of Uttanpadasana 

  • Uttanpadasana may help with the drainage of deoxygenated (used) blood from the legs. In the final position, the legs are under gravitational force, which may allow blood to flow towards the heart.2 
  • Walking long distances or standing for longer durations may cause varicose veins (swollen leg veins). So, lying down with legs raised upward, like in Uttanpadasana pose might allow blood flow to relieve the swollen veins.5 
  • The Uttanpadasana pose may stretch and strengthen the legs, especially the hamstrings.2 
  • It may help lower back pain due to the strengthening of the back and abdominal muscles.2 
  • It may create opposing strain in the pelvic muscles giving an intense stretch.2 

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: 

Uttanpadasana must be practised with a few precautions to avoid injuries, and the risks may include the following: 

  • Individuals with severe hypertension and insulin-dependent diabetes patients must not practise Uttanpadasana yoga as it may worsen the condition.1 
  • People with hip replacement or recent abdominal surgery should not practise raised leg pose as it puts a lot of pressure on the abdomen. Therefore, doctors’ advice is essential.2  
  • People with arthritis should avoid doing the Uttanpadasana pose as it may increase joint pain.1 
  • Women during menstruation and pregnancy should practise Uttanpadasana under the guidance of a yoga teacher to avoid further complications. 

With the supervision of a qualified yoga master, you may assess and analyse the risk factors and continue to practise Uttanpadasana yoga with precautions. 

 

Conclusion: 

Uttanpadasana is a traditional yoga pose in which the legs are raised above the ground and maintained straight up at 90°. It has two types namely, Ek pad uttanpadasana and Dwi pad uttanpadasana. This asana may benefit the abdominal muscles and create balance in the navel centre. I Relief in indigestion is probably the main focus of Uttanpadasana benefits. Regular practice may not only enhance bowel movement and blood flow but also may reduce lower back pain and strengthen the legs and hamstrings. However, practice the Uttanpadasana pose under the guidance of a trained yoga master for best results 

Frequently Asked Questions: 

What is Uttanpadasana yoga? 
Uttanpadasana is an upward-facing pose. The name is made of two Sanskrit words, in which uttana means ‘raised’, and pada means ‘leg’; hence, Uttanpadasana is also termed as the raised leg pose. In the Uttanpadasana pose, either one or both legs are raised straight upwards at 90° above the floor.1 
What are the types of Uttanpadasana pose? 
There are two types of Uttanpadasana yoga pose. One is Ek pad Uttanpadasana which is performed with one leg raised at a time and Dwi pad Uttanpadasana, which includes raising both legs at the same time and holding them at a 90° angle.1,2 
How many rounds of Uttanpadasana can be performed? 
You may perform Uttanpadasana yoga three or four times daily for best results. You may practise raised leg pose for five seconds, and if comfortable, you may increase the holding time to 30 seconds.2
Which body parts are benefitted from Uttanpadasana yoga? 
Uttanpadasana may target the legs, hamstrings, abdomen and lower back muscles. An increase in the strength and flexibility of these areas may be seen with regular practice.2 
How does Uttanpadasana benefit the digestive system? 
Uttanpadasana might benefit the digestive system. It may produce digestive juices increasing bowel movement and allowing the waste excretion. In this asana, your abdominal organs may get massaged, which might relieve the stomach ailments such as flatulence, indigestion, acidity and constipation.1,2 

References: 

1. Salomi S, Kiranmayi P, Pentakota V, Vijayalakshmi P. Impact of Sarvangasana and Uttanpadasana on Hemodynamic parameters. Res J of Pharm and Techno. 2022;15(7):3029–33. Available from: https://rjptonline.org/HTMLPaper.aspx?Journal=Research+Journal+of+Pharmacy+and+Technology%3bPID%3d2022-15-7-28 

2. Yogapoint- Guide to Yoga Practices. [Internet]. YogaPoint India; [cited 2022 Oct 16]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf 

3. What is Uttana Padasana? – Definition from Yogapedia [Internet]. [cited 2022 Oct 16]. Available from: https://www.yogapedia.com/definition/6338/uttana-padasana 

4. Swimmers perform Yoga in Yamuna – Times of India [Internet]. [cited 2022 Oct 16]. Available from: https://timesofindia.indiatimes.com/city/allahabad/swimmers-perform-yoga-in-yamuna/articleshowprint/92372902.cms 

5. Swami Adhyatmananda. Varicose vein [Internet]. Yoga and Health. [cited 2022 Oct 19]. Available from: https://www.divyajivan.org/yoga&health/varicose%20vein.htm 

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 Chin Mudra and How to Do it By Dr. Ankit Sankhe

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

Introduction: 

Did you know a Google Books search of ‘yoga’ retrieved ‘about 8,850,000’ hits in 1.6 seconds? Numerous books have been written on yoga. In addition, there is an end number of data related to yoga available online in online books, web pages, blogs, you tube videos and articles. The ‘Upanishads’, ‘Bhagvada Gita’, and ‘The Yoga Sutras of Patanjali’ are among the oldest texts that mention yoga. Yoga includes various techniques like physical postures (asana), breathing techniques (pranayama), mudra (gestures), meditation (dharana, dhyana and samadhi), kriya (yoga of awareness and action) and chanting (mantra).1 Mudra are gestures of positions, usually of hands. It locks and guides the flow of energy in the body.2 Let us look at the health benefits of one such mudra, the chin mudra. 

What is Chin Mudra? 

The practice of mudras that engage the body and the mind, which may have several benefits for the body. The word ‘chin’ means consciousness and mudra means gesture; therefore, chin mudra translates to gesture of consciousness in English. It is believed that the practice of chin mudra may instill wisdom and spiritual enlightenment in an individual. Chin mudra is often combined with asanas (postures) and pranayamas (breathing techniques) like Nadi Shodhana and Ujjayi Pranayama.2 

How to Do it? 

You can do chin mudra in the following way: 

  • Sit in a comfortable position. Depending on your ease, you can sit in any yoga posture like Padmasana, Vajrasana, Sukhasana or Tadasana. Instead, you can sit on a chair as well. 
  • Keep your back straight and shoulders relaxed.  
  • Make sure your head and chest are held high.  
  • Place your hands on your knees with your palms facing upwards, and touch the tip of your thumb with the tip of your index finger. Let the middle, ring and little finger be extended. Do this step with both the hands. 
  • Close your eyes and concentrate on your breathing. 
  • You can chant mantras while performing this mudra for a better outcome. 
  • You can practice chin mudra three times for about 5-15 minutes each, up to 45 minutes daily.2 

Do You Know? 

Some of the interesting facts associated with chin mudra are: 

  • Chin mudra is one of the simplest and most commonly used mudras, especially among Buddhist yoga practitioners. 
  • When your palm faces downwards while doing chin mudra, it is called gyan mudra. 
  • In Bharatanatyam, the same mudra as chin mudra is used, known as hamsayam. 

Benefits of Chin Mudra: 

Some of the potential benefits of chin mudra are as follows: 

1. Benefits of chin mudra for regulating blood pressure 

A study by Chadayan N. et al. in 2020 showed that practising a yoga protocol that includes chin mudra might be beneficial to lower blood pressure.3 However, more research is yet to be done to confirm if chin mudra may be beneficial for lowering blood pressure. Therefore, you must consult your doctor for abnormal blood pressure instead of self-medicating. 

2. Benefits of chin mudra to boost immunity 

A recent study by Kumar et al. in 2022 showed that regular yoga practice, including chin mudra, may be beneficial for boosting immunity. This may further be beneficial for infections like covid-19.4 However; more studies are required to check if chin mudra may boost the immune system. Therefore, you must work on building your immunity regularly and not solely rely on yoga. 

 

3. Benefits of chin mudra to protect from cancer 

A study conducted by Narahari et al. in 2016 showed that practising yoga protocol, including chin mudra, may be beneficial for people with lymphedema due to breast cancer. Lymphedema is swelling in the body due to the buildup of a fluid called lymph. The result suggested that the yoga protocol may reduce fibrosis (thickening and scarring of tissues) and the buildup of lymph.5 However, further studies are required to check if chin mudra may be beneficial for cancer. Cancer is a dangerous disease; you must take proper treatment instead of self-medicating. 

4. Benefits of chin mudra for managing stress and depression 

A study by Jasti N et al. in 2020 showed that practising a yoga protocol, including chin mudra, may reduce stress. Additionally, chin mudra may also help to manage depression. This may be due to the ability of chin mudra to stimulate the root chakra. The root chakra refers to the driving force that gives us energy. Chin mudra may help to relax the body and mind, bringing calmness and easing tension.2,6 However, further studies are required to check if chin mudra may be beneficial in managing stress and depression. Therefore, you must consult your doctor if you have high-stress levels or symptoms of depression. 

5. Benefits of chin mudra for improving concentration 

Chin mudra may help increase focus and concentration. It may balance the air element and regulate the energy flow in the body; therefore, it may stimulate the brain and empower the mind.2 However, more research is required to check if chin mudra can improve concentration. 

6. Benefits of chin mudra for stimulating the pituitary gland and nervous system 

Practising chin mudra regularly may stimulate the pituitary gland and the nervous system. The pituitary gland is a pea-shaped gland that controls the other endocrine glands. Chin mudra may help stimulate the pituitary gland and the nervous system by balancing the air element in the body.2 However, further studies are required to check if chin mudra can stimulate the pituitary gland and the nervous. Therefore, you must consult your doctor if you experience any symptoms related to hormonal or nervous system disorders. 

7. Benefits of chin mudra for insomnia 

Chin mudra may be beneficial for insomnia and other sleeping disorders due to its ability to balance the air element in the body.2 However, further studies are required to confirm if chin mudra may be beneficial for sleep disorders. Therefore, you must consult your doctor if you are experiencing any sleeping disorders instead of self-medicating. 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries. 

 

Risks of Chin Mudra 

There were no associated risks or contraindications that have been investigated or reported as yet. However, it is essential to take necessary precautions before performing chin mudra. You must sit straight with your hands on your knees and palm facing upwards. Your middle, ring and little finger must be adequately stretched.7 You must be extra cautious if you have heart disease. Pregnant and lactating mothers should be careful too. It is best to perform chin mudra under professional guidance. 

Conclusion 

The word ‘chin’ means consciousness and mudra means gesture; therefore, chin mudra translates to gesture of consciousness in English.  It is believed that the practice of chin mudra may instill wisdom and spiritual enlightenment in an individual. Chin mudra may help to boost the immune system, regulate blood pressure, improve concentration and manage stress and depression. It may also protect against cancer and help in the case of insomnia. Additionally, chin mudra may stimulate the nervous system and pituitary gland. However, yoga is still not an alternative to modern medicine. People with pre-existing diseases, pregnant and lactating mothers must be cautious before performing chin mudra. You must practice chin mudra under the guidance of a professional. 

Frequently Asked Questions 

1) What are the chin mudra benefits? 
Chin mudra may help to boost the immune system, regulate blood pressure, improve concentration and manage stress and depression. It may also protect against cancer and help in the case of insomnia. Additionally, chin mudra may stimulate the nervous system and pituitary gland. However, yoga is still not an alternative to modern medicine.
2) How to do chin mudra? 
Sit in a comfortable position. Keep your back straight and shoulders relaxed. Make sure your head and chest are held high. Place your hands on your knees with your palms facing upwards, and touch the tip of your thumb with the tip of your index finger. Let the middle, ring and little finger be extended. Do this step with both hands. Close your eyes and concentrate on your breathing. You can chant mantras while performing this mudra for a better outcome. You can practice chin mudra three times for about 5-15 minutes each, up to 45 minutes daily.2 
3) Which pranayama can be done with chin mudra? 
Chin mudra is often combined with pranayamas (breathing techniques) like Nadi Shodhana and Ujjayi Pranayama.2 
4) Can chin mudra be helpful for insomnia? 
Yes, chin mudra may be beneficial for insomnia and other sleeping disorders due to its ability to balance the air element in the body.2 However, you must consult your doctor if you are experiencing any sleeping disorders instead of self-medicating. 
5) What are the benefits of chin mudra for mental well-being? 
Chin mudra may help to improve concentration and manage stress and depression. Chin mudra may also help to relax the body and mind, bringing calmness and easing tension. This may be due to its ability to stimulate the root chakra. The root chakra is the driving force that gives us energy.2 However, you must consult your doctor if your mental well-being is hampered. 

References: 

  1. Grossman B. Talking About Yoga: A Corpus-driven Survey of Yoga-related Websites and Blogs. Available from: https://www.researchgate.net/profile/Barry-Grossman-4/publication/350721104_Talking_About_Yoga_A_Corpus-driven_Survey_of_Yoga-related_Websites_and_Blogs/links/606e9035a6fdcc5f778ca6a5/Talking-About-Yoga-A-Corpus-driven-Survey-of-Yoga-related-Websites-and-Blogs.pdf 
  1. Embassy of India Vienna, Austria. [cited 2022 Oct 16]. Available from: https://www.eoivienna.gov.in/?pdf8901%3F000 
  1. Chadayan C, Subramanian B. EFFECTIVENESS OF PRANAYAMA ON BLOOD PRESSURE AMONG HYPERTENSIVE CLIENTS IN A SELECTED HOSPITAL AT CUTTACK. Available from: https://www.academia.edu/download/83153533/effectivenessofpranayamaonbloodpressureamonghypertensiveclientsinaselectedhospitalatcuttack_June_2020_1591094443_7223449.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. Available from: https://www.sciencedirect.com/science/article/pii/B9780323998789000017 
  1. Narahari SR, Aggithaya MG, Thernoe L, Bose KS, Ryan TJ. Yoga protocol for treatment of breast cancer-related lymphedema. International Journal of Yoga. 2016 Jul;9(2):145. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959325/ 
  1. Jasti N, Bhargav H, George S, Varambally S, Gangadhar BN. Tele-yoga for stress management: Need of the hour during the COVID-19 pandemic and beyond. Asian Journal of Psychiatry. 2020 Dec;54:102334. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7396129/ 
  1. Gyan Mudra [Internet]. Yoga Teacher Training School in Rishikesh, India. 2020 [cited 2022Oct22]. Available from: https://www.rishikeshyogisyogshala.org/gyan-mudra/ 

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 Malasana (Garland Pose) and How to Do it

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Benefits of Malasana (Garland Pose) and How to Do it

Introduction: 

Daily yoga practice at home may help you stay healthy, productive, calm and joyful throughout the day. According to yogic texts, practising yoga indicates a complete balance between the mind and body and between man and the environment. As a result, yoga helps overcome all forms of suffering to achieve freedom. Asanas create physical and mental stability and give the discipline and strength to maintain any posture. Malasana is one such beginner-level yogasana.1 Let’s find out more about malasana.  

What is Malasana? 

Malasana is also known as garland pose or squat pose.2  

Malasana combines the Sanskrit words “Mala” and “asana,” which both mean a garland or necklace. The three asanas that prepare you for malasana are tadasana, naukasana and padhastasana. After doing malasana, we can do any yoga asana except chakrasana, halasana and plank. In addition, there are some variations of malasana, which involve use of a chair or a wall for support.  

How to do it? 

Malasana is performed as follows: 

  • Take a seat on the mat or the ground with your feet slightly wider than your hips.2 
  • Then, as shown in the picture, bend your knees into a squat position.2 
  • Next, bring your hands together and join your palms in the ‘Namaskar’ position.2 
  • Gently press your elbows toward your inner thighs.2 
  • Then, try to bring your hips closer to the ground.2 
  • Maintain a straight spine throughout the exercise.2 
  • Then, slowly come to the original position. 

Do You Know? 

Yoga practitioners have been doing malasana for centuries because of its numerous benefits. Some great sayings about ‘mala’ in malasana are fun to read. 

  • According to Ayurveda, the three main waste products are faeces, urine and sweat. In the Sanskrit language, mala indicates waste products. 
  • People use mala for meditation or for performing devotional prayer. Such a mala is made up of linked beads (typically 108 beads). It might represent the circular nature of life, the cycle of creation, or a never-ending process of regeneration. In japa meditation, people sing mantras while counting beads. 
  • In Indian mythology, the garland is associated with gods. People may offer a garland of flowers or beads in ritual ceremonies. In addition, Lord Vishnu is known to wear a garland of leaves and flowers, and Lord Shiva wears a garland of beads made of rudraksha seeds. 
  • A garland of human heads that Goddess Kali wears around her neck represents the idea that nature has total control over all living things and has the power to destroy human life. Male heads represent the ego, which must be crushed to understand the true nature of the human soul and the universe around it. 

Let us go into more detail about malasana starting with its benefits. 

Benefits of Malasana: 

Malasana benefits are as follows: 

1. Benefits of malasana for PCOS (polycystic ovarian syndrome) 

PCOS is a condition that occurs in women and is caused by hormonal abnormalities. Obesity, hormone imbalance, stress, anxiety and other mood- related problems are some of the most common symptoms of PCOS. Yoga asanas like the garland pose may improve relaxation, well-being and productivity. It may also help in achieving hormonal balance.3 This may relieve the symptoms of PCOS by encouraging a positive perspective on life.2 However, rather than relying just on malasana, you should consult a doctor and seek treatment for this condition. 

2. Benefits of malasana for constipation 

Malasana yoga pose might help stretch the stomach and the lower portion of the body. It may also improve intestinal function. So, it might be helpful in the elimination of waste products from the body.3 As a result, garland pose yoga might be beneficial for constipation. For best results, please get medical advice before performing the malasana pose. 

3. Benefits of malasana for the hips 

Malasana may help open up the hips. Additionally, it might stretch the area of the hips and inner thighs. It may be beneficial to stretch the lower body essentially. It might also relieve tension from the thigh and neck region.2,3 However, the promising results of malasana as a hip opener need to be explored further. To avoid complications, kindly consult a physician.  

4. Benefits of malasana for the spine muscles 

When the malasana is performed, you must keep your back or spine straight. It might also help enhance the spinal column’s flexibility. As a result, malasana or garland pose might help to reduce lower back pain.2 Malasana may also help correct your posture.1 However, don’t rely on malasana for relief of back pain, as it can cause side effects. So, please visit a doctor for proper therapy and try this under the supervision of a trainer. 

5. Benefits of malasana for mental stability 

The garland posture may help calm the central nervous system. Additionally, it might improve focus, concentration and balance. This may help to reduce an individual’s stress.1 However, for better health outcomes, please visit your doctor and do this asana under the guidance of your trainer. 

6. Benefits of malasana for metabolic syndrome 

Metabolic syndrome (Met S) is a disorder linked to diabetes and cardiovascular disease. Supriya et al., 2017 discovered that yoga poses like malasana can help reduce proinflammatory adipokines.    Adipokines are produced by adipocytes which are associated with blood pressure management. Adipokine balance is essential as it is known to be the regulator of Met S. In this way, malasana may help manage metabolic syndrome as well as diabetes and high blood pressure.4 However, please get medical advice for better health results and perform this asana with a trainer’s supervision. 

 

7. Benefits of malasana for urinary incontinence in women:  

The inability to regulate urine leakage is referred to as urinary incontinence. In a study by Alison et al., 2014, women with urinary incontinence were examined with six weeks of yoga therapy. The results showed that malasana improved urinary incontinence in middle-aged and older women. Malasana yoga may also enhance and maintain lower body balance, strength which was seen in Alison’s study.  Malasana may help reduce stress, anxiety and autonomic nervous system dysfunction, which will help with urine control. It may also help with urinary tract infections in women.5 However, kindly consult the doctor for diagnosis and treatment. In addition, it would help if you practised the malasana under the guidance of the trainer. 

8. Other benefits of malasana yoga pose: 

Some of the garland pose yoga benefits are: 

  • It may increase the blood flow in the pelvis region.3 
  • It may help stretch and tone the abdominal muscles.3 
  • It might stretch the ankles.2 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Exercise 

  1. Avoid malasana if you have a knee injury. In that case, please consult a doctor and perform malasana under the guidance of a trainer. 
  1. If you have had a lower back injury, you must consult a doctor before practising malasana. 
  1. Try to avoid malasana if you feel pain in the stomach and spinal region while doing malasana; consult your doctor to prevent further complications, and do this asana under the guidance of your trainer. 

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

Conclusion  

Yoga is a scientific way of life that promotes the balance of all parts of the human body. Malasana, or the garland pose, is a yoga asana with several benefits, such as stretching the stomach, thighs, pelvis region and spine. It is especially good for women as it helps in UI, PCOS and pelvic health in general. However, if you feel pain while performing the malasana, kindly consult the doctor.  

 

Frequently Asked Questions 

State the benefits of malasana during pregnancy. 
Malasana stretches the pelvis region, inner thighs and hips and strengthens the thighs. It may prepare the body of pregnant women for birth.1 Even so, it is not advisable to practise malasana during pregnancy without a proper consultation from your doctor. Do this asana under the guidance of a qualified yoga trainer. 
Give malasana benefits for weight loss. 
No. However, before performing malasana, please see your doctor and practise this asana under the supervision of a trainer.
Is the malasana yoga pose good for your hair? 
No. However, more research is needed to prove the effects of malasana on hair.
State the yoga squat pose benefits for the abdomen. 
Malasana may help tone and stretch the abdominal muscles.3 Although, more research is required to prove the benefits of malasana for the abdomen. Kindly consult the doctor for better health results.
What are the benefits of malasana for vision? 
No. Although, more research is required to determine the effect of malasana on vision. 

References: 

  1. Dhapola MS, Prasad MR. Role of different asanas during prenatal and postnatal pregnancy. International Journal of Physical Education & Sports. 2018;3:09-16.Available from: https://www.academia.edu/40092291/Role_of_Different_Asanas_during_Prenatal_and_Postnatal_Pregnancy 
  1. Bijendar Singh JB, Laxmi V. The Positive effects of Asanas and Pranayama on PCOS and How to deal with hormonal imbalance? Science and Technology. 2021;7(0707029):190-5. Available from: http://www.ijmtst.com/volume7/issue07/31.IJMTST0707029.pdf 
  1. Kumari S, FOGSI P, Mukherjee B, FOGSI VP, Patel M, FOGSI SG, Singh R, Raina A, Ob-Gyn SC, Noida G, Singh A. Yoga and Endocrine Harmony. Available from: https://www.fogsi.org/wp-content/uploads/committee-2020-activities/vol-25-endocrinology-committee-newsletter.pdf 
  1. Supriya R, Yu AP, Lee PH, Lai CW, Cheng KK, Yau SY, Chan LW, Yung BY, Siu PM. Yoga training modulates adipokines in adults with high‐normal blood pressure and metabolic syndrome. Scandinavian journal of medicine & science in sports. 2018 Mar;28(3):1130-8. Available from: https://www.researchgate.net/publication/321585575_Yoga_training_modulates_adipokines_in_adults_with_high-normal_blood_pressure_and_metabolic_syndrome 
  1. Huang AJ, Jenny HE, Chesney MA, Schembri M, Subak LL. A group-based yoga therapy intervention for urinary incontinence in women: a pilot randomized trial. Female pelvic medicine & reconstructive surgery. 2014 May;20(3):147. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310548/pdf/nihms656936.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 Linga Mudra and How to Do it By Dr. Ankit Sankhe

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

Introduction: 

Yoga originated a millennia ago in India in the pre-Vedic era and is traditionally linked to Hinduism. Figures in yogic poses were seen on the walls of an archaeological site, Mohenjo Daro, a city that belonged to the Indus Valley Civilisation. Important Indian texts like the Vedas, Upanishads and Bhagavad Gita mention yoga. Nowadays, yoga is often defined as a ‘spiritual marketplace’ or a ‘therapeutic culture.’ Yoga has spread across the globe. A survey conducted by NAMASTA (North American Studio Alliance), Yoga Journal, and The Yoga Alliance shows that in 2004 about 15 million Americans practised yoga.1 Yoga consists of breathing techniques (pranayama), postures (asanas) and gestures (mudras). Mudras are gestures or positions that may lock and guide the energy flow.2 Let us look at some health benefits of one such mudra, linga mudra. 

What is Linga Mudra? 

Linga mudra is a hand gesture that increases the temperature in the body by balancing the fire element in the body. It concentrates on generating warmth in the body. Linga mudra is also known as upright or erect mudra. The upright thumb represents the masculine power and the encircled palm represents feminity. It can be practiced by people of any age group. Linga mudra focuses on the Mooladhara chakra or anal wheel. Mooladhara chakra is one of the primary chakras that is considered the foundation of life energy. The interlocking in linga mudra helps the elements of air, earth and space to combine and interact. While you perform this mudra, there is a connection between air and fire. Air always helps to spread the fire.3 

How to Do it? 

Linga mudra can be done in the following way: 

  • First, be in a comfortable position. Then, you can perform this mudra in seating or standing posture. 
  • Then, put both your hands in front of your body. 
  • Clasp your hands together and interlock your fingers. 
  • Keep your left thumb pointing upwards while the other fingers encircle it. 
  • Put both hands in front of your body and clasp them, so the fingers are interlocked. 
  • Make sure that the left thumb points in a vertically upward direction while the thumb and index finger of the right hand encircles it. 
  • Continue with normal exhalation and inhalation while in this posture. 
  • You can repeat the steps again with right thumb pointing up.3 

Do You Know? 

Some of the exciting facts of linga mudra to make your read enjoyable are: 

  • In Sanskrit, linga means phallus. Linga mudra is in the shape of a phallus, a male genital organ.2 
  • The interlocked fingers in linga mudra represent the supreme power that holds the entire universe, and the erected thumb shows the creation. 

Benefits of Linga Mudra: 

Some of the potential benefits of linga mudra are as follows: 

1. Benefits of linga mudra for sinusitis 

Sinusitis may be triggered by a cold or allergy. Linga mudra may be helpful in case of sinusitis by increasing resistance against and relieving cold. This mudra may further balance the fire element and control Kapha energy to get rid of sinusitis.3,5 However, more research is yet to be done to check the effect of linga mudra on sinusitis. Therefore, you must consult your doctor if your symptoms of sinusitis get worse. 

2.Benefits of linga mudra to regulate blood pressure 

According to an article published in 2021- ‘BANDHA (Inner Lock)-MUDRA (Hand Gesture): Essences of Optimizing Health,’ performing linga mudra regularly may help to lower blood pressure. This may be due to creating warmth and balancing the fire element in the body.3 However, more studies are yet to be done to check if linga mudra may be beneficial in lowering blood pressure. Therefore, you must consult your doctor in case of abnormal blood pressure. 

3. Benefits of linga mudra for cold, cough and fever 

The finger position of linga mudra may increase resistance against cough, cold and chest infections. In addition, it may further help to loosen the mucous.5 Linga mudra may help with the fever due to the warmth created.4 Linga mudra may help in case of cold, cough and fever due to its ability to control Kapha energy and balance the fire element in the body. However, more studies are required to check these claims. Therefore, you must consult your doctor if you have a high fever or cold and cough for a prolonged period. 

4. Benefits of linga mudra for asthma and bronchitis 

A study by Saravanan et al. in 2019 showed that regular practice of lung-specific mudras like linga mudra might help in the case of asthma.6 Another study by Singh et al. in 2018 showed that linga mudra may also help in the case of bronchial disease. This mudra may be beneficial for asthma and bronchitis due to its ability to create warmth in the body by balancing the fire element in the body. In addition, linga mudra may halt the generation of mucous and increase lung capacity, thereby decreasing bronchial contamination.4 However, more large-scale studies are yet to be done. Therefore, you must consult your doctor if you have asthma attacks or a bronchial infection. 

5. Benefits of linga mudra for diabetes 

A study by Raveendran AV et al. In 2018 showed that practising yoga, including linga mudra, may help in the case of type 2 diabetes. The results suggested that linga mudra may increase metabolism and help normalize blood sugar levels.7 However, further studies are required to confirm if linga mudra may benefit those with diabetes. You must check your blood sugar level and consult your doctor in case of abnormal blood sugar levels. 

6. Benefits of linga mudra for weight management 

A study by Raveendran AV et al. In 2018 showed that practising yoga, including linga mudra, may help manage weight. The results suggested that practising linga mudra may help increase the metabolic rate and therefore help in weight loss.7 However, more research is yet to be done to confirm this finding. However, you must consult your doctor if you have abnormal weight. 

7. Benefits of linga mudra to manage stress and depression 

A study by Ganesan et al. in 2020 showed that practising yoga, including linga mudra, may help manage stress.8 Linga mudra may also be beneficial in case of depression. This may be due to its ability to control the Kapha energy and balance the fire element in the body. However, more studies are required to check if linga mudra can be used to manage stress. You must consult your doctor if your experiencing excessive stress or depression.3 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries. 

 

Risks of Linga Mudra 

There were no associated risks or contraindications that have been investigated or reported as yet. However, it is essential to take necessary precautions before performing linga mudra. You must be extra cautious if you have any prevalent diseases. Pregnant and lactating mothers should be careful too. It is best to perform linga mudra under professional guidance. 

Conclusion 

Linga mudra is a hand gesture that increases the temperature in the body by balancing the fire element in the body. It concentrates on generating warmth in the body. Linga mudra is also known as upright or erect mudra. Ling mudra may help in cases of sinusitis, bronchitis, diabetes, cold, cough, fever and asthma. It may also help to regulate blood pressure, manage stress and depression. In addition, linga mudra can be used for weight management. 

Frequently Asked Questions:

1) What are linga mudra benefits? 
Ling mudra may help in cases of sinusitis, bronchitis, diabetes, cold, cough, fever and asthma. It may also help to regulate blood pressure, manage stress and depression. In addition, linga mudra can be used for weight management.3-8
2) How to do linga mudra yoga? 
First, be in a comfortable position. You can perform linga mudra in seating or standing posture. Then, put both your hands in front of your body. Clasp your hands together and interlock your fingers. Keep your left thumb pointing upwards while the other fingers encircle it. Put both hands in front of your body and clasp them, so the fingers are interlocked. Make sure that the left thumb points in a vertically upward direction while the thumb and index figure of the right hand encircles it. Continue with normal exhalation and inhalation while in this posture.3 
3)  What are the age groups that can practice linga mudra?  
Linga mudra can be practiced by people of any age group. 
4) Are there any benefits of linga mudra for diabetes? 
Practising linga mudra may increase the metabolic rate, reduce blood sugar levels, and help in the case of diabetes. However, you must check your blood glucose level regularly and consult your doctor in case of high blood sugar level.7 
5) What are the benefits of linga mudra for mental health? 
Linga mudra may help to manage stress and relieve depression by controlling the Kapha energy and balancing the fire element. However, you must consult your doctor if your mental health is hampered.3,8 

References: 

  1. Demeter ME. The commodification of yoga in contemporary US culture. Available from: https://digitalcommons.usf.edu/etd/2500/ 
  1. Embassy of India Vienna, Austria. [cited 2022Sep19]. Available from: https://www.eoivienna.gov.in/ 
  1. Mukhopadhyay DK. Bandha (inner lock)-mudra (hand gesture): Essences of Optimizing Health. International Journal of Advanced Research in Science, Communication and Technology. 2021;: 293–308. Available from: https://ijarsct.co.in/Paper2124.pdf 
  1. Gurpreet S, Mohd ID. Yog Mudras, Origin, Types and Benefits. Journal of Advances and Scholarly Researches in Allied Education. 2018;14(2):1098-1125. Available from: http://ignited.in/I/a/150625 
  1. Singh K. Hasta Mudra’s and respiratory system. Int J Phys Educ Sports Health. 2015;1:83-6. Available from: http://www.kheljournal.com/archives/2015/vol1issue6/PartB/1-6-5.pdf 
  1. Saravanan PS, Anu S, Priya KA, Vijaybabu K, Paul R. Lung-specific yoga mudras on respiratory function in asthma patients. National Journal of Physiology, Pharmacy and Pharmacology. 2019;9(9):878-83. Available from: https://search.proquest.com/openview/7af17937fd365bffb5e86dd10632b355/1?pq-origsite=gscholar&cbl=706378 
  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 from: https://synapse.koreamed.org/articles/1101087 
  1. Ganesan A, Prakashraj P. The Effectiveness of Yoga by using Logistic Regression Model-A Case Study. JAC: A Journal Of Composition Theory. 2020;13: 682-93. Available from: http://www.jctjournal.com/gallery/78-jan2020.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 Mayurasana (Peacock Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Mayurasana (Peacock Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga is not a concept but a way of life for many individuals. You may or may not be doing Yoga yourself, but you might still be aware of what all goes into doing a yoga pose. Yoga is more like a spiritual discipline that focuses on establishing harmony between the mind and body. The practice of Yoga aims to overcome all kinds of suffering, leading to a sense of freedom in all walks of life.1 Yoga is more than just exercise. It is a combination of four heads including breathing practices, postures, deep relaxation and meditation to transform health on different levels.2 This is what attracts men and women of all ages to practice Yoga. Many asanas may cater to the health issues you want to target. In this article, we’ll be elaborating about one such asana called mayurasana.  

What is Mayurasana?  

The term Mayur means peacock in Sanskrit. So Mayurasana resembles the posture of a peacock that has spread his feathers. Mayurasana is close to plank exercise.3 The hatha yoga text describes the Mayurasana as a good pose for developing abdominal and pelvic energy. It demands good physical strength. Gymnasts can do it quite easily. Doing a peacock pose successfully will depend upon your body type and weight distribution. If either of the portions of your body is heavy, or if your arms are weak, you will find it difficult to do this posture. Maintaining Mayurasana well for three minutes will surely improve the powers of digestion and food assimilation.4  

How to do it? 

Following all the techniques correctly is essential to get the best results and avoid injury. If you are doing the pose for the first time, take support from a cot and take all the necessary precautions. To do Mayurasana, you need to follow the steps given below: 

  • Kneel down on the ground. Do a squat position on your toes. Raise the heels up. You must join the two forearms together and place both palms on the floor.  
  • Make sure the two little fingers are in close opposition and the thumbs touch the ground. The thumbs should project towards the feet.  
  • Now, bring down the abdomen against the conjoined elbows. You need to support the body upon the elbows pressed against the naval. You have reached the first stage of the pose.  
  • Now, stretch your legs and raise the feet straight on a level with the head. Your legs are now aligned parallel to the ground. You have successfully reached the second stage of the pose.  
  • Beginners may find it challenging to balance once they start raising their feet off the ground. For safety reasons, you can put a pillow in from of you. In this way, you can protect your nose if you fall forward.  
  • If you find it challenging to stretch both legs simultaneously, try moving one leg at a time. Then, when Mayurasana is in full manifestation, your head, buttocks, thighs and feet will be in one straight line.  
  • You can start by practising this asana for 5 to 20 seconds. You can do this pose for 2 to 3 minutes if you have good physical strength.3  

Do You Know? 

Here are some interesting facts about Mayurasana. 

  • As per the Hath Yoga Pradipika (HYP), Mayurasana can give us invincible digestion! This enunciates that by doing Mayurasana, you’ll be so fortified that even the poisonous life experiences won’t harm us.  
  • Mayurasana can even fortify your psychic digestion so that you can integrate any of the life events without any difficulty. 
  • There is also an interesting story about Mayurasana. It involves the great teacher Krishnamacharya (the guru of Iyenger). It goes like this. From 1918 to 1925, Krishnamacharya studied with an old teacher (230 years old) named Brahmachari. Brahmachari was hard on Krishnamacharya, who was in his 30s then. Legends say that Brahmachari used to force Krishnamacharya to eat heaps of ghee, put weights on his legs, and make him do the Mayurasana pose outside their Himalayan cave regularly. His training was extremely rigorous.  According to a Hindi proverb, one must drink poison before getting the Amrit (drink of immortality). The story tells us, that Krishnamacharya had to face many hardships before his great success in life, of becoming the founding father of modern Yoga!  

Benefits of Exercise: 

Mayurasana is known to strengthen the muscles. You get maximum physical exercise with minimum time when you perform Mayurasana. Some of the potential benefits of Mayurasana are given below.  

1. Benefits of Mayurasana for purification:  

Doing Mayurasana daily might help detoxify the body and get rid of diseases. This may help you live a healthy life. It may also help nullify the ill-effects caused due to the consumption of unwholesome foods.3 However, these effects need to be further explored by scientific research.  

2. Benefits of Mayurasana for digestion:  

Mayurasana helps improve digestion and increases digestive power. It can also help avoid indigestion and other diseases of the stomach. Mayurasana might help facilitate good bowel movement and avoid constipation (ordinary/ chronic/ habitual). Mayurasana might also improve the appetite, get rid of gas and help avoid bile and phlegm imbalance. These effects might be due to the increased pressure on the abdomen caused while performing mayurasana.3  

3. Benefits of Mayurasana for the internal organs:  

The mayurasana pose causes an increased pressure on the abdomen. Our internal organs like the kidneys, liver, diaphragm (a muscular partition separating the lungs from the abdomen), and the lungs might get toned due to this increased pressure (within physiological limits) on the abdomen. Therefore, mayurasana might be a good exercise for our organs.3,5   

 

4. Benefits of Mayurasana for micronutrient absorption in children:  

Malnutrition is a rampant problem in the children of rural and urban communities. Malnutrition includes undernourishment and obesity as well. A deficiency of micronutrients (essential nutrients required in small quantities for proper functioning of body) is the most common cause of malnutrition. A lack of micronutrients such as iodine, vitamin A and iron can pose severe health risks for children. Mayurasana might help enhance the absorption of micronutrients in blood.6 

5. Other benefits of Mayurasana: 

Mayurasana might have benefits in the following conditions as well: 

  • In mayurasana, the body is balanced on the elbow and the hand. This might cause the stimulation of the vagus nerve which may have a calming effect on the brain. 
  • Mayurasana, by stimulating the vagus nerve might also lead to the stimulation of gall bladder. Thus, it might cause proper secretion of bile. 
  • It might also lead to the stimulation of the cells in the pancreas which produce insulin. Therefore, it might be helpful against diabetes. 
  • Mayurasana might also help relieve stress and anxiety by stimulating the parasympathetic nervous system (also called the “rest and digest” state of the body) which is responsible for relaxing the body.7 

Yoga practice may help you develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, please consult a qualified doctor who will be able to assess your situation properly and advise accordingly. Moreover, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Exercise 

Specific contraindications related to Mayurasana are:  

  • Avoid performing Mayurasana after any abdominal surgery.  
  • Avoid performing Mayurasana if you suffer from high blood pressure, wrists or elbows problems and glaucoma.  
  • Women should avoid Mayurasana when they are menstruating or pregnant.5  
  • As the entire body weight is mainly on the wrist and elbows in this asana, there is a risk of hurting the associated muscles when the asana is performed incorrectly.7  
  • If you have vertigo or cerebral palsy, you should avoid this asana. 
  • If you have undergone shoulder surgery or have a dislocated shoulder, you should seek medical advice before performing this exercise. 

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

Conclusion  

Mayurasana is a challenging pose that requires excellent physical strength. However, athletes and gymnasts can manage it easily. If you are doing the pose for the first time, follow safety measures and take all the support you need to nail the pose correctly. It is better to take guidance from a yoga expert when doing such poses. Pregnant and menstruating women should strictly avoid doing the Mayurasana, same goes for people who have had abdominal surgery.    

 

Frequently Asked Questions 

What is Mayurasana?  
Mayurasana is a hatha yoga pose. The term mayur translates to peacock, hence it is also known as the peacock pose. It is a hand-balancing asana that requires good physical strength.3 
What is the time duration of Mayurasana?  
Doing the Mayurasana pose is all about balancing your body weight on your hands. This requires good physical strength. You can start by practising this asana for 5 to 20 seconds. You can do this pose for 2 to 3 minutes if you have good physical strength.3  
What are the benefits of Mayurasana for digestion?  
Mayurasana might help improve digestion. It may also help diseases like chronic gastritis (gulma) and liver enlargement. This pose might help facilitate good bowel movement and avoid constipation (ordinary/ chronic/habitual). Mayurasana might also improve the appetite, get rid of gas and help avoid problems associated with bile and phlegm.3 
How many times should one do Mayurasana?  
You can do the Mayurasana one to two times in a day depending upon your capacity.5 
What are the benefits of Mayurasana for the abdomen?  
Doing Mayurasana might help stimulate the abdominal organs and give you maximum physical exercise in minimum time.3

References:  

1. Introduction to Yoga — Vikaspedia [Internet]. [cited 2022 Sep 29]. Available from: https://vikaspedia.in/health/ayush/yoga-1/introduction-to-yoga 

2. Introduction to Yoga – Harvard Health [Internet]. [cited 2022 Sep 29]. Available from: https://www.health.harvard.edu/exercise-and-fitness/introduction-to-yoga-copy#about-report 

3. Mayurasana [Internet]. [cited 2022 Sep 28]. Available from: https://www.sivanandaonline.org//?cmd=displaysection&section_id=1256 

4. Shri Sridharan YS, Deepak Professor of Physiology KK, Thakur JS, Nesari Director T, Ravindra Professor of Physiology N, Basavaraddi Director I v, et al. Yoga Vijnana (The Science and Art of Yoga). Half Yearly Journal of MDNIY. 2022;1(2). available from: https://yoga.ayush.gov.in/Publications/gallery/JOURNAL/Yoga%20Vijnana%20Vol.%201.pdf 

5. Mayurasana [Internet]. [cited 2022 Sep 29]. Available from: https://www.yogaindailylife.org/system/en/level-6/mayurasana 

6. Verma A, Shete S, Kulkarni D, Bhogal RS. Effect of yoga practices on micronutrient absorption in urban residential school children. J Phys Ther Sci [Internet]. 2017 [cited 2022 Sep 29];29(7):1254. Available from: https://pubmed.ncbi.nlm.nih.gov/28744059/ 

7. Somlata Jadoun D, Yadav SK. Anatomical Explanation of “Mayurasana”. Available from: https://www.ijtsrd.com/papers/ijtsrd29884.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 Gyan Mudra and How to Do it By Dr. Ankit Sankhe

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

Introduction: 

When one thinks about Yoga, what comes to mind immediately is meditation (dhyan) and exercises (asanas). While yoga surely includes that, what is also present in Yoga is mudras. Mudras are hand postures which means using the fingers to make specific postures of the hand. 

The science of Ayurveda believes that the human body is comprised of five natural elements (air, fire, space, earth and water) and these five elements are represented by our five fingers. It is said that if all five elements are balanced, then the body is in a state of well-being. Any imbalance in any one of these elements may lead to illness. 

Our fingers are believed to be like live wires that conduct electric current through them. When we do a mudra, one or more fingers touch the thumb and an electric circuit is completed. Through this completed electric circuit, the life energy flows and helps bring about balance in the elements.1,2 

Mudras are said to have many potential benefits for the holistic development of a person. One such mudra is the Gyan mudra. 

What is Gyan Mudra?  

The word mudra is formed by joining two Sanskrit words ‘mud’ meaning joy or happiness and ‘ra’ which means to generate or produce. It signifies that the practice of mudra produces happiness or joy. The various hand and finger movements done while practising any mudra are believed to build essential links in the nervous system and invigorate certain energy pathways in the body. 

Gyan mudra (also spelled Jnana mudra) is a powerful mudra of learning and wisdom. It has been practiced by yoga gurus striving for peace and spiritual development since ancient times. The word Jnana or Gyan means knowledge or wisdom. Gyan mudra is hence the mudra for intuitive knowledge. It is also known as the psychic gesture of consciousness.1-5 

How to do it? 

The mudras should be practised with proper technique to obtain maximum health benefits. The steps to do Gyan mudra are as follows: 

  • Sit in a comfortable position on the ground. The best pose to practice Gyan mudra is Padmasana (a simple cross-legged posture where each foot is placed on the opposite thigh) or Vajrasana (a sitting pose where you first kneel and then sit back on your legs so that your heels touch your buttocks). 
  • Place your hands on your knees with the palms facing upwards. In each hand, join the tip of the index finger to the tip of the thumb. Apply light pressure between the tips of the thumb and forefinger. 
  • Keep the other three fingers outstretched. 
  • Close your eyes and concentrate on your breathing. 
  • This is how Gyan mudra should be practiced. 
  • You may continue practising Gyan mudra for five minutes. The normal time for performing any mudra may range from 15-30 minutes. For effective results, it is recommended that you practice this mudra for 24 minutes.2,4 

Do You Know? 

Here are some interesting facts about Gyan mudra that make for an interesting read: 

  • The Dakshinamurthy form of Lord Shiva, painted in certain Kerala temples dating back to 16th CE onwards, shows the Gyan mudra posture. This form of Lord Shiva has four hands with the lower right hand assuming the Gyan mudra. Here, the thumb represents God and the forefinger represents man. The three outstretched fingers represent the three innate human impurities like egotism, delusion and misdeeds of the previous births. The Gyan mudra thus metaphorically implies that man can reach God if he remains away from the aforementioned impurities.6 
  • The Gyan mudra is also practised by Buddhists who know it by the name of Vitarka mudra. They perform the Vitarka mudra using the right hand. It is performed the same way as Gyan mudra except that the right hand is not kept on the thigh but raised and kept close to the heart with the thumb and forefinger facing the person.3 

Benefits of Gyan mudra: 

Gyan mudra is said to be a Yoga mudra with various benefits that may be helpful to maintain good health and enhance your spiritual level. Some of the potential benefits of Gyan mudra are: 

1. Benefits of Gyan mudra for the brain function:  

Everyone desires a sharp mind and great memory. Gyan mudra may improve the blood flow to the brain by bringing about metabolic changes in the body, thus increasing the nutrient flow to the brain. This may help in increasing memory and concentration.  Improvement in brain activity especially memory may be seen if this mudra is practised consistently. It may also help in maintaining the overall mental well-being of an individual.2,4,6 

2. Benefits of Gyan mudra for mental stability: 

Gyan mudra may be beneficial to stabilize restlessness of the mind. It may help improve focus of a fidgety mind and help one to attain the Gyan or Jnana state, that is the state of selective wisdom. This mudra may be used in situations where one needs to focus such as for studying or contemplation.8 It may be used for meditation as it helps calm a restless mind.7 

3. Benefits of Gyan mudra for anxiety: 

Undue anxiety can cause problems in our daily life. It may also affect the way we respond to situations. People having anxiety issues may benefit from performing Gyan mudra. A study has shown that regularly practising Gyan mudra may help reduce anxiety levels and help the person to achieve a steady mind with rational thinking. It may also help the person provide appropriate reactions to dangerous or threatening situations which are generally considered to be anxiety-inducing.5 It may help heal the internal organs by alleviating symptoms of stress, tension, depression and sleeplessness.2,4 

4. Benefits of Gyan mudra for gland function and hormones: 

Gyan mudra may be beneficial in stimulating certain endocrine glands. It is believed that the tip of the thumb has centers corresponding to the pituitary and other glands. The pituitary gland is an important endocrine gland that secretes vital hormones. It may improve blood circulation to the pituitary gland.4 When one does the Gyan mudra, the thumb tip is pressed lightly by the tip of the forefinger. This stimulates the pituitary and endocrine glands to work actively.8 

 

5. Other benefits of Gyan mudra: 

  • The practice of this mudra may be beneficial in enhancing spiritual development in an individual.2 
  • It may help stimulate the pineal gland which is also known as the third eye. The pineal gland plays a very important role in the human body. It checks the activity of the pituitary gland and plays an important role in controlling our sleep-wake cycle (circadian cycle), and water and carbohydrate metabolism in the body (which is an important part of controlling blood sugar levels).2 
  • It may play an important role in the practice of pranayama.4 
  • It may improve the blood flow to the entire nervous system.4 
  • Practicing this mudra daily may help those suffering from anger issues and mania.8 

While Yoga mudras may be beneficial to a person in many ways, it must not be used as an alternative to conventional modern medicine. One must not rely on it to alone to treat any health condition. If you are facing any health issues, always consult a qualified medical doctor who can examine you and advise appropriate treatment. Besides, to avoid injuries, it is necessary to learn and practice Yoga under the guidance of a trained and qualified yoga teacher. 

Risks of Exercise 

One must stop doing this mudra if any pain or stress is felt while doing it.2 Apart from this particular risk, there are no scientific studies available to show any other risks associated with practising Gyan mudra. Yet, it is advised to practice this mudra under the guidance of a trained and qualified Yoga expert. 

Conclusion  

Gyan mudra or Jnana mudra is a Yoga mudra that has been practised since ancient times. It is a hand posture formed by joining the tips of the index finger and thumb. It is mudra of intuitive wisdom and knowledge. It has many benefits for the nervous system and endocrine systems. It may also help in spiritual development. One must learn this mudra from a Yoga expert and practice it consistently using the correct techniques, so as to avoid injuries and gain optimum benefits. 

Frequently Asked Questions 

1) What is Gyan mudra (Jnana mudra)? 
The name Gyan mudra is derived from the Sanskrit word Jnana or Gyan meaning knowledge or wisdom. Gyan mudra is hence also known as the mudra for intuitive knowledge. Also known as the psychic gesture of consciousness, it has several health benefits for the nervous and endocrine system.2,4,5,8 
2) What are the steps of Gyan mudra? 
Gyan mudra steps are: Sit in a comfortable position on the mat/ground. You may sit in Padmasana or Vajrasana. Keep your hands on your knees with the palms facing upwards. In each of your hands, join the tips of the index finger to the thumb and apply light pressure. Keeping the other three fingers outstretched, close your eyes and focus on your breathing. You may perform Gyan mudra for any duration between 15-30 minutes. For maximum benefit, it is advisable to practice this mudra for 24 minutes.2,4 
3) Can Gyan Mudra be done by children? 
While Gyan mudra can be done by people of all age groups2, it is advisable to practice this mudra under the guidance of a trained and experienced yoga teacher who can help you perform it without any side effects
4) Should Gyan mudra be done only in sitting position? 
It is not necessary that Gyan mudra be done in sitting position only. It can also be done while walking, standing, studying, reading, praying or while watching television.2 
5) Can Gyan mudra be done if I am taking treatment for any health condition? 
Yes, Gyan mudra may be done even if you are undergoing any treatment for any health condition.2 

References: 

  1. Rajput M. The source, meanings and use of “Mudra” across religions. International Journal of Computational Research and Development [Internet]. 2016 [cited 22 September 2022];1(1):36-41. Available from: https://www.researchgate.net/profile/Shahid-Rajput/publication/308693036_The_Source_Meanings_And_Use_Of_Mudra_Across_Religions/links/58133ff908aedc7d8961c693/The-Source-Meanings-And-Use-Of-Mudra-Across-Religions.pdf 
  1. S S, Sharma C. Mudra Therapy and Its Classification. International Journal of Health Sciences and Research (IJHSR) [Internet]. 2021 [cited 22 September 2022];11(1):118-126. Available from: https://www.academia.edu/44996765/Mudra_Therapy_and_Its_Classification?auto=citations&from=cover_page 
  1. Raghupathi D. Theory and Practice of Hastha Yoga. International Journal of Science and Consciousness [Internet]. 2016 [cited 23 September 2022];2(3):33-41. Available from: https://web.archive.org/web/20180421002448id_/http://ijsc.net/docs/issue5/theory_and_practice_of_hastha_yoga.pdf 
  1. Kumar S, Venu A, Jaya M. 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 [Internet]. 2022 [cited 22 September 2022];:41-59. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/?report=classic 
  1. Saraswat N, Kumar D. Effect of Jñāna mudra on anxiety level among young adults. International Journal of Physical Education, Sports and Health [Internet]. 2021 [cited 22 September 2022];8(3):31-34. Available from: https://web.archive.org/web/20210814014332id_/https://www.kheljournal.com/archives/2021/vol8issue3/PartA/8-2-38-777.pdf 
  1. V. R. S, Krishnan D, Kumar A. Image of Dakshinamurthy in the Mural Art of Kerala. Heritage: Journal of Multidisciplinary Studies in Archaeology [Internet]. 2018 [cited 22 September 2022];6: 756‐763. Available from: http://www.heritageuniversityofkerala.com/JournalPDF/Volume6/35.pdf 
  1. Bhavanani AB, Ramanathan M. Meditation: the inner yoga. Souvenir of the CME on “Sleep, consciousness and meditation: neurological correlates.” Department of Physiology & CYTER, MGMCRI, Puducherry. 2014;27:30-5.Available from : https://www.researchgate.net/profile/Ananda-Bhavanani/publication/237079027_MEDITATION_THE_INNER_YOGA/links/00b7d536f57f599b39000000/MEDITATION-THE-INNER-YOGA.pdf 
  1. Karki A. Importance of Mudras in Stree Swasthya. Journal of Ayurveda and Integrated Medical Sciences [Internet]. 2021 [cited 23 September 2022];6(6):116-119. Available from: http://jaims.in/jaims/article/view/1603/1556 
  1. M. Booth F. THE HUMAN PINEAL GLAND: A REVIEW OF THE ‘THIRD EYE’ AND THE EFFECT OF LIGHT. Australian and New Zealand Journal of Ophthalmology [Internet]. 1987 [cited 27 September 2022];15(4):329-336. Available from: https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1442-9071.1987.tb00092.x 
 

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 Chaturanga Dandasana and How to Do it By Dr. Ankit Sankhe

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

Introduction: 

In recent days, physical fitness has become important, and people have started linking physical health with mental and spiritual health. Yoga is a form of physical exercise that helps us to integrate our body and mind. Yoga means ‘joining’ or ‘union’. There are many systems of yoga, and each system unifies various aspects of human beings in different ways. One such system is Hatha Yoga which aims to balance and join multiple energy flows in the human body. The sun salutation, or Surya namaskar, is a part of hatha yoga involving various poses (asanas). One such asana used in Surya namaskar is chaturanga dandasana.1 Let us glance through some health benefits of chaturanga dandasana. 

What is Chaturanga Dandasana 

Surya Namaskar is a combination of asanas performed one after the other with coordinated breath. Chaturanga Dandasana is one of the poses done while doing Surya Namaskar. It is pronounced as cha-you-Rahn-gah Dahn-dah-duh-nuh. Chaturanga dandasana is also known as the low plank pose or four-limbed staff pose. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength.1,2 

How to do it? 

You can do chaturanga dandasana in the following way: 

  • Sit in the plank position with both your legs behind and your hands pointing forward  
  • Keep breathing evenly 
  • Stretch out both your heels so you feel the pressure on your thighs 
  • Push the floor away from you while your hands point forward and keep your head stretched. 
  • Keep your shoulders low and away from the ears.1 

Do You Know? 

Some of the interesting facts related to chaturanga dandasana are: 

  • Chaturanga dandasana is an intermediate pose with a combination of lower plank and push-up. 
  • Chaturanga dandasana appears in the 1896 Vyayama Dipika, a gymnastics manual, as part of the very old sequence of danda exercises. 

Benefits of Chaturanga Dandasana: 

Some of the benefits of chaturanga dandasana are: 

Benefits of Chaturanga Dandasana for Back Pain 

A study by Shah et al. in 2015 on thirty young girls from various colleges in Ahmedabad showed that chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region (the lumbar region of the spine). In addition, it may enhance core muscle strength and may reduce the risk of back pain.3 However, this is a small-scale study, and more studies are required to check if chaturanga dandasana may reduce the risk of back pain. You must consult your doctor if you have back pain for a long period. 

Benefits of Chaturanga Dandasana for Heart 

A study on healthy women showed that chaturanga dandasana might help to reduce the strain on the heart by managing stress levels.4 However, further studies are required to check if chaturanga dandasana can help to protect the heart. You must consult your doctor if you experience any symptoms of heart disease. 

Benefits of Chaturanga Dandasana to Maintain a Good Posture and Improve Flexibility 

Sakshi Khatri and Manoj Patil 2021 conducted a study on chaturanga dandasana. The study result showed that chaturanga dandasana might help to maintain and stiff and straight posture of abdominal muscle and the back.5 In addition, it may improve stability and tone the spine, back, leg, shoulder, neck, wrist, and arms muscles.6 However, more studies are required to check if chaturanga dandasana can help to improve posture and flexibility.  

 

Benefits of Chaturanga Dandasana for Weight Management 

In a study by Pande et al. in 2020, Surya namaskar consisting of chaturanga dandasana may help in reducing weight. The bends and stretches in chaturanga dandasana may help to lose adipose tissue (fats).6 However, further studies are required to check if chaturanga dandasana can help to manage weight. You must consult your dietician to assist you in giving you a workout plan to lose weight. 

Benefits of Chaturanga Dandasana to Improve Blood Circulation 

Surya namaskar consisting of chaturanga dandasana may help to improve blood circulation. It may improve scalp blood circulation and help reduce hair fall. In addition, Chaturanga dandasana may help to increase blood circulation in the skin, thereby keeping the skin young.6 However, more studies are yet to be done to check if chaturanga dandasana can help to improve blood circulation. 

Benefits of Chaturanga Dandasana for Cancer 

Practising a yoga protocol consisting of chaturanga dandasana can reduce fatigue and inflammation in breast cancer survivors. Disturbed sleep increases inflammation and fatigue. Chaturanga dandasana may help to improve sleep and hence reduce fatigue and inflammation.7 However, further large-scale studies are required to confirm whether chaturanga dandasana can benefit breast cancer survivors. Cancer is a dangerous disease; therefore, you must take proper care and not self-medicate. 

Benefits of Chaturanga Dandasana for the Respiratory System 

According to the article titled ‘A Role of ‘Surya Namaskara’ For Good Health’, published in 2020, chaturanga dandasana may help improve the lungs’ functioning. It may open the chest cavity and improve the strength of the muscles around the lungs. As a result, Chaturanga dandasana may increase the capacity and contractility of the lungs.8 However, further studies are required to check whether chaturanga dandasana may benefit the respiratory system.  

Benefits of Chaturanga Dandasana for Mental Well-Being 

A study by Taspinar et al. in 2014 showed that hatha yoga consisting of chaturanga dandasana might reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood.9 However, further large-scale studies are required to check if chaturanga dandasana can help to improve mental well-being. You must consult your doctor if your mental health is hampered. 

Yoga practice may help balance the mind and body and it is not an alternative to modern medicine. Instead, please consult a qualified doctor who can assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries. 

 

Risks of Chaturanga Dandasana 

The following risk may be associated with chaturanga dandasana: 

  • Improper practice of chaturanga dandasana may cause wrist or lower-back injuries. Lower back injuries may be caused due to twists, forward bends and backbends.10 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access the risk factors and continue to practice exercise with precautions. 

Conclusion 

Chaturanga dandasana is one of the poses done while doing Surya namaskar. Plank pose or four-limbed staff pose are the alternative names of this chaturanga dandasana. In English, ‘that’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture. Chaturanga dandasana is a posture used to build strength. Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture, and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors. Improper practice of chaturanga dandasana may cause wrist or lower-back injuries. Therefore, you must perform chaturanga dandasana under proper guidance.  

Frequently Asked Questions 

1) What are chaturanga dandasana benefits? 
Chaturanga dandasana might help to improve endurance and stability of the lumbopelvic region and reduce the risk of back pain. It may help to improve posture and flexibility, manage weight, improve lung function, protect the heart, and improve blood circulation. Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood. Chaturanga dandasana may reduce inflammation and fatigue in breast cancer survivors.3-8 However, you must consult your doctor if you have any diseases instead of self-medicating. 
2) How to do chaturanga dandasana? 

Sit in the plank position with both your legs behind and your hands pointing forward. Keep breathing evenly. Stretch out both your heels so you feel the pressure on your thighs. Push the floor away with your hands. Stretch your head and keep your shoulders low, away from the ears.1 

3) What is the other name for chaturanga yoga? 
Chaturanga dandasana is also known as the plank pose or four-limbed staff pose. In English, ‘chatur’ means four, ‘anga’ means limbs, ‘danda’ means staff, and ‘asana’ means posture.1 

4) What are the risks of doing chaturanga dandasana? 
Improper practice of chaturanga dandasana may cause wrist or lower-back injuries.10 Therefore, you must perform chaturanga dandasana under proper guidance. 

5) What are the benefits of chaturanga dandasana for mental well-being? 
Chaturanga dandasana might help to reduce symptoms of depression and anxiety. It may also help to reduce stress and fatigue and improve mood.9 You must consult your doctor if your mental health is hampered. 

References: 
  1. Couch J. The runner’s yoga book: A balanced approach to fitness. Shambhala Publications; 2016 Aug 1. Available from: http://lelandshields.com/Meditation/The%20Runner’ s%20Yoga%20Book-Couch.pdf 
  1. Chaturanga Dandasana [Internet]. Salamba Yoga. 2020 [cited 2022Nov6]. Available from: https://www.salambayoga.org/asana-and-alignment-guide/chaturanga-dandasana/ 
  1. Shah J, Thakker D, Amarnath TK. An Experimental Study on Effects of Chaturanga Dandasana on Lumbopelvic Stability in Young Girls. National Journal of Integrated Research in Medicine. 2015 Mar 1;6(2). Available from: https://search.ebscohost.com/login.aspx?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09759840&AN=115613824&h=E48Io%2FJF04yMzvhBs33pkxn0WFpdvNPSf1i%2BNGtFsqcxPvqXcG4FPR7hnqMDOp3jsWX3msWnxr9AFeRuHeSzhA%3D%3D&crl=c 
  1. Bernotiene G, Slapsinskaite A, Berškienė K, Daunoravičienė A, Vainoras A, Razón S. Yoga’s Effects on the Cardiovascular System of Healthy Women: Implications for Best Practices. Alternative Therapies in Health & Medicine. 2020 Sep 1;26(5). Available from: https://search.ebscohost.com/login.aspx?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=10786791&AN=147629600&h=WgHx0%2BndaabZMjqQnfULbcNwWFhKK6TwNxECAoi1ugYi27LhHzSuoORn7K6yL9QuffvGj0jPxgJ15wehFTqyJg%3D%3D&crl=c 
  1. Butola LK, Ambad R, Gusain N, Dhok A. Indoor activities for physical fitness during the lockdown. Journal of Critical Reviews. 2020;7(10):542-5. Available from: https://www.researchgate.net/profile/Lata-Kanyal-Butola/publication/344521182_Journal_of_Critical_Reviews_INDOOR_ACTIVITIES_FOR_PHYSICAL_FITNESS_DURING_LOCKDOWN/links/5f7e023292851c14bcb66a51/Journal-of-Critical-Reviews-INDOOR-ACTIVITIES-FOR-PHYSICAL-FITNESS-DURING-LOCKDOWN.pdf 
  1. Pande P, Tendolkar V, Suraj S, Anjankar A. Yoga Helps to Improve Immunity & Fight Against Infection During Covid19. Indian Journal of Forensic Medicine & Toxicology. 2020 Oct 1;14(4). Available from: https://search.ebscohost.com/login.aspx?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09739122&AN=148410229&h=ofcRLP4cZL03xPfwHgHdgk%2FmXlkPY7iCTdf%2BcOFgkNBq3YzhwK%2BRd6ZH4MyOK6w86PN6w1eWk%2FGhBLaWeuttCQ%3D%3D&crl=c 
  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://www.ncbi.nlm.nih.gov/pmc/articles/PMC3965259/ 
  1. A Role Of ‘Surya Namaskara’ For Good Health Available from: https://www.aiirjournal.com/uploads/Articles/2020/03/4434_25.Vd.Manisha%20Nikam.pdf 
  1. Taspinar B, Aslan UB, Agbuga B, Taspinar F. A comparison of the effects of hatha yoga and resistance exercise on mental health and well-being in sedentary adults: A pilot study. Complementary therapies in medicine. 2014 Jun 1;22(3):433-40. Available from: https://www.sciencedirect.com/science/article/pii/S0965229914000387 
  1. Fishman L, Saltonstall E, Genis S. Understanding and preventing yoga injuries. International journal of yoga therapy. 2009 Oct 1;19(1):47-53. Available from: https://meridian.allenpress.com/ijyt/article-abstract/19/1/47/138142 
 

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 Yoni Mudra and How to Do it By Dr. Ankit Sankhe

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

Introduction: 

In yoga, mudras refer to hand, eye or body positions that facilitate energy flow in the body. In Hatha Yoga Pradipika, an ancient Indian text, mudras are hand gestures described as seal or lock (bandha) that are commonly practised during pranayama and meditation to direct energy flow in the body. The living body is made up of five building blocks or elements like wind, fire, water, space and earth. Likewise, the five fingers represent these five elements. While practising these hand gestures with light pressure on the hand, certain areas of the body are activated and stimulated, which exerts beneficial effects on the body. In this article, we will explore the health benefits of yoni mudra.1 

What is Yoni Mudra? 

Yoni mudra belongs to the hasta or the hand mudra category. It is believed to invoke the primal energy present in the womb or the source of creation. The name yoni mudra comes from the Sanskrit words ‘yoni’, which means womb or source, and ‘mudra’, meaning a seal lock or hand gesture. As this mudra resembles the shape of a womb, it is called as yoni mudra.2  

How to do it? 

Let us learn how to do yoni mudra: 2  

  • First, sit in either padmasana (sit crossed-legged) or in vajrasana (kneel down and sit on your knees with your head and back straight. 
  • Next, place the palms of both hands together with the thumb and fingers straight and pointing away from the body. 
  • Turn your little, middle and ring fingers inwards so that the backs of the fingers are touching. 
  • Next, interlock your little, middle and ring fingers and bring the thumbs towards the body. 
  • The tip of the thumb of the right and left hand and the tip of the index finger of both hands will be touching each other.  
  • This hand gesture described above looks like a yoni or womb and is called yoni mudra. 

Note- beginners may find this mudra a bit difficult; in such cases, you can try a simple variation of yoni mudra. In this, you can perform yoni mudra without turning the interlocked fingers inwards, only the tip of the thumb and index finger of one hand will be touching the tip of the thumb and index finger. 

Do You Know? 

  • The word yoni signifies the Brahman of Brahmayoni, an ancient temple of Bodhgaya that is believed to be the home of Lord Brahma. 
  • The yoni mudra draws inspiration from a tortoise that hides inside its shell when it perceives danger.  
  • In Hinduism, this pose is dedicated to the goddess Shakti, also known as the creator goddess. 

Benefits of Yoni Mudra:  

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

Benefit of yoni mudra on polycystic ovarian syndrome 

Polycystic ovarian syndrome (PCOS) is a hormonal disorder marked by obesity, infertility, and irregular menstrual flow and affects many women globally. Nair et al., in 2018, conducted a study that showed performing yoni mudra may provide symptomatic relief in PCOS by balancing the hormonal profile. Thus, the practice of yoni mudra may positively impact PCOS, but it should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of PCOS and do not rely on this mudra alone. Additionally, one should practice yoni mudra under the supervision of a qualified trainer.3 

Benefit of yoni mudra on heart diseases 

A sedentary lifestyle, obesity, and pre-existing diseases like uncontrolled diabetes may increase the risk of heart diseases like heart attack and angina. Studies support that the practice of asanas, pranayamas, and mudras may have a positive impact on heart disease. A study conducted by Pandey et al. in 2018 explained that yoni mudra may be effective in reducing the risk of heart disease. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult a doctor for proper management of any heart disease.4 

Benefit of yoni mudra on the brain 

The human brain is a vital organ known to control memory, thought, vision, breathing, hunger, temperature, etc. Do you know our brain is divided into two hemispheres (right and left) which together regulate your ability to write, calculate and comprehend? Pandey et al. conducted a study in 2018 that found that yoni mudra may help balance prana, a life force regulating different bodily functions. This may help balance the activities of the right and left hemispheres of the brain. This indicates that yoni mudra may have the potential to enhance brain function; however, you should not rely on this mudra alone and consult your doctor for proper treatment if you face any issues related to memory, vision, breathing, etc. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer.4 

 

Benefit of yoni mudra in thyroid disease 

Hypothyroidism is the failure of the thyroid gland to produce sufficient thyroid hormone to meet the metabolic demands of the body. Mali et al., in 2017, conducted a study that showed performing yoni mudra may help manage hypothyroidism. Thus, the practice of yoni mudra may have the potential to improve thyroid function in hypothyroidism, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of hypothyroidism and do not rely on this mudra alone. Additionally, one should practice yoni mudra under the supervision of a qualified trainer.5 

Benefit of yoni mudra on the immune system 

The immune system is a defence system to protect our body against disease-causing viruses, bacteria and germs. Kumar et al. conducted a study in 2022 that stated that daily practice of mudras for twenty minutes may help enhance immunity. Thus, there is a potential that yoni mudra may also exert similar benefits. However, we need more studies and proof to claim these effects with greater reliability. Therefore, it is advised to consult your doctor for the proper treatment and not rely on this mudra alone. Additionally, the practice of yoni mudra should be strictly done under the supervision of a qualified trainer.6 

Other benefits of yoni mudra: 

  • According to Ayurveda, yoni mudra helps intensify the flow of prana, which is a force or energy which is known to drive life.2 
  • The practice of yoni mudra helps in opening up the chest area.2 
  • The practice of mudras may help stimulate manipura chakra and may help improve the metabolism of food and digestion. Thus, there is a potential that yoni mudra may produce similar effects.2 

Note- The benefits of yoni mudra are studied in a limited human population. Still, more studies are needed to claim the positive effects of yoni 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 Yoni Mudra: 

Precautions that need to be taken when performing yoni mudra are: 

  • In children and older adults as there is, limited data is available regarding the safety of this mudra in these particular groups. 
  • After heavy meals as this may impair the digestion process. 
  • On uneven surfaces as this may increase the risk of injuries. 

Following are the contraindications of yoni mudra:  

 In case of surgeries and injuries, performing yoni mudra should be avoided. 
  • In the state of exhaustion or illness, avoid the practice of yoni mudra. 
  • In extreme weather conditions like too hot or too cold climate, you should avoid the practice of yoni mudra.7 

Conclusion: 

Yoni mudra belongs to the hasta or the hand mudra category and is believed to invoke the primal energy present in the womb or the source of creation. The name yoni mudra comes from the Sanskrit words ‘yoni’, which means womb or source, and mudra meaning a seal lock or hand gesture. The practice of this mudra may help exert a positive impact on polycystic ovarian syndrome, hypothyroidism, heart diseases, the immune system as well as the brain. 

Frequently Asked Questions: 

What is the meaning of yoni mudra? 
The name yoni mudra comes from the Sanskrit words ‘yoni’, which means womb or source and ‘mudra’ means a seal lock or hand gesture.2 
Which category of mudras does Yoni mudra belong to? 
Yoni mudra belongs to the hasta or the hand mudra category and is believed to invoke the primal energy present in the womb or the source of creation.2 
What are the benefits of yoni mudra? 
The practice of this mudra may help in exerting a positive impact on polycystic ovarian syndrome, hypothyroidism, heart diseases, the immune system and the brain.3-6 
Can older individuals practice yoni mudra?
There is limited information regarding the safety of yoni mudra in the elderly. It is therefore advised to consult your doctor for proper guidance. 
Does yoni mudra benefit polycystic ovarian syndrome?  
Yes, studies have shown that yoni mudra may have a positive impact on the polycystic ovarian syndrome. However, you should not rely on this mudra alone and consult a doctor for proper management of the polycystic ovarian syndrome.3 

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. Saraswati SS, Hiti JK. Asana pranayama mudra bandha. Bihar, India: Yoga Publications Trust; 1996.201-203.Available at: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf 
  1. Nair A, Balakrishnan S. An Overview of Polycystic Ovarian Syndrome. International Journal of Science and research. 2018 Aug 19; 25(7):437-46. Available at: https://www.ijsr.net/archive/v8i4/ART20196826.pdf 
  1. Pandey P. Relevance and perspective of prevention and management of cardiovascular disease: a review. International ayurvedic medical journal.2018. Available at: http://www.iamj.in/posts/2018/images/upload/1299_1305.pdf  
  1. Mali S, Mahgar DS, Sachdeo RA, Morbale TS. Hypothyroidism and Alternative Treatment: An Overview. International Journal of science and research methodology. 2017; 6(1):38-52. Available at: https://ijsrm.humanjournals.com/wp-content/uploads/2017/04/4.-Mr.-Suraj-Narayan-Mali-Dheeraj-Shivaji-Magar-Rahul-Ashok-Sachdeo-Miss-Tejaswini-Sanjay-Morbale.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. In Lessons from COVID-19 2022 Jan 1 (pp. 41-59). Academic Press. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/ 
  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 Karnapidasana and How to Do it By Dr. Ankit Sankhe

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

Introduction 

Yoga is a way of living your best life. It is considered as an ‘immortal cultural outcome’ of the Indus valley civilisation. It is a discipline that provides spiritual upliftment. Today, yoga has gained popularity across the globe not just due to its effectiveness in dealing with diseases but also due to its strength to provide emotional support. People believe that yoga is a natural medicine as it has several healing properties and brings in mental and physical health. Yoga is not just for adults; all ages can practise it. Basic yoga poses can be performed at home and are free, so you can perform them right now to get started on your fitness journey. In this blog, we bring one intermediate-level yoga pose called Karnapidasana. Continue reading this blog; it might inspire you to practice yoga.  

What is Karnapidasana? 

Karnapidasana is a forward-bend yoga pose in the inverted position. Karnapidasana is a combination of Sanskrit words: ‘Karna’ means ear, ‘pida’ means pressure or squeeze, and ‘asana’ means pose. In the final position, the body forms an inverted forward-bend position and pressure is felt on the ears; hence, it is called the ear-pressure pose. The Karnapidasana yoga pose is classified as an intermediate-level of the forward-bending pose.1 

In Karnapidasana yoga, the legs are lowered to the ground over the head, and the legs are bent at the knees bringing them forward and towards the ears. The shoulder supports the lower body, and hands are kept straight on the floor in front of the body.  Karnapidasana may help with hearing impairment and strengthen the neck, shoulders, spine, back, hips, thighs, knees and legs.2,3 

Karnapidasana may include the following type: 

  • Parshva Karnapidasana: It is also known as the side contraction pose or sideways ear-pressure pose. The pose type is an inversion with a forward bending twist, and the difficulty level is advanced. It is similar to Karnapidasana yoga; however, the hands support the back, and the palms touch the lower back. It may activate the nabhi chakra (belly-button chakra).4 
  • Baddha Hasta Karnapidasana: It is also called the hands-bound ear-pressure pose. The pose type is an inverted forward-bend pose and is classified as an advanced pose. In this asana, the hands are straight in the front, and the fingers are interlocked. It may also stimulate the nabhi chakra (belly button).4 

How to do it? 

You may perform Halasana (plough pose) as a preparatory pose for Karnapidasana.2 Below are the Karnapidasana steps that you may follow: 

  • Start with lying down straight on the back in the Shavasana pose. 
  • Keep both legs straight and close to each other. Keep your hands on the sides close to the body. 
  • Slowly raise your legs upward, take them behind you towards the head and go beyond your head. 
  • Rest your toes on the floor with your legs straight. Keep your hands straight on the floor in front of your body. 
  • Now, slowly bend your knees, and place them beside your ears so, that your knees are touching your ears. You may feel the pressure in your ears. This is the final position in the ear-pressure asana. 
  • Maintain this position as long as possible, then return to the starting position and relax. 
  • While practising, you must avoid facial bending or twisting and excess body shaking. If you feel any discomfort, immediately discontinue the practice for the day.3 
  • You may try different modifications, such as folding your hand across your thighs, grabbing onto the heels/ankles, interlocking the fingers, resting the palms on the lower back or resting the heels on the sitting bones.4  

Do you know? 

Here are some interesting trivia about Karnapidasana yoga: 

  • Karnapidasana yoga may activate the Manipura, Visuddha and Svadisthana chakras.5 
  • Visuddha chakra may purify the body, psyche and mind. Manipura chakra may help control the energy balance. Svadisthana may foster inner acceptance and promote focus.5 
  • Karnapidasana asana is sometimes called Raja Halasana or the King plough pose, as it is a more advanced version of Halasana.5 
  • A young enthusiast, Pankaj Yadav from Ayodhya, Uttar Pradesh, India, on Mar 16 2018, made the World Record for ‘longest performance of Karnapidasana yoga’. He performed the ear pressure pose for seven hours, twenty-seven minutes twenty seconds.6 

Benefits of Karnapidasana: 

Some benefits of Karnapidasana yoga are as follows: 

Benefits of Karnapidasana for Spine 

The spine is the prime support of our body. Karnapidasana may help to intensively stretch the spinal muscles, which may lengthen the spine, making it more flexible. The ear-pressure pose may help to tone spinal nerves and back muscles. It may also help to strengthen the muscles of the shoulder and back.2 However, the ear-pressure pose is not a replacement for conventional treatments of any spine-related issues. A professional must be consulted for the same, and a trained yoga expert should supervise those doing the pose. 

Benefits of Karnapidasana for Digestive tract 

Karnapidasana yoga might help stimulate the abdominal organs. While performing the Karnapidasana pose, your belly region gets massaged, boosting the functions of the abdominal organs that activates the digestive tract. This might help get rid of digestive problems like constipation, bloating, etc. Ear-pressure pose also stimulates the nabhi chakra situated at the naval (belly button).2,4 However, Karnapidasana is not a substitute of any kind for conventional treatments of constipation. Consult a doctor for proper treatment and perform this asana under the supervision of a trained yoga expert. 

Benefits of Karnapidasana for Hearing Impairment 

Karnapidasana yoga posture might play a role in improving hearing impairment. A study by Martha et al., 2020 suggests that during Karnapidasana yoga, the spine is well-extended, and the knees put pressure on the ears. This pressure may help improve ear problems such as hearing loss, infections, etc. Ensure you practise this posture under the guidance of a professional yoga trainer. However, consult your doctors if you have major hearing difficulties and do not rely on Karnapidasana yoga.7 

Other Benefits of Karnapidasana:2 

  • Karnapidasana pose may help manage depression. 
  • Ear-pressure pose might reduce laziness by energising the body. 
  • During Karnapidasana, your neck is flexed, which might affect the Krikatika marma (a delicate point in the body) located at the junction of the neck and head. This might help correct improper posture. 
  • In Karnapidasana yoga, your legs and arms are stretched, which may help tone the muscles of your legs and arms. 

Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, one should not rely on yoga alone to treat any condition. Instead, consult a qualified physician who can assess the 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: 

Karnapidasana is an intermediate-level yoga pose; therefore, it must be practised with utmost precautions to avoid injuries. 

  • People having any injury or pain in the neck should not perform Karnapidasana yoga as it might worsen the injury.3 
  • Avoid doing ear-pressure pose if you are having cervical problems.3 
  • People with back pain problems must avoid the Karnapidasana pose as it may increase their pain.3 
  • People having hip, knee or leg injuries should not perform Karnapidasana yoga. Instead, it is better to consult your doctor or wait until the wound heals.  
  • Women during pregnancy and menstruation must follow the instructions given by the yoga teacher to avoid complications. 

With the guidance of a skilled yoga teacher, you can assess and analyse the risk factors and continue to practise Karnapidasana with precautions.  

Conclusion: 

Karnapidasana yoga is a forward-bending pose in the inverted position where the legs are placed on the ground over the head and the knees bent towards the ears. In this asana, pressure or a squeeze is felt on the ears; therefore, it is called ear-pressure pose. The benefits of Karnapidasana might include relief from constipation and hearing impairments. It may also strengthen the neck, shoulders, spine, back, hips, thighs, knees and legs. However, it is an intermediate-level yoga pose and should be performed keeping this in mind. Hence, Karnapidasana must be practised with utmost precaution to avoid injuries. 

Frequently Asked Questions: 

What is Karnapidasana yoga? 
Karnapidasana is an intermediate-level inverted forward-bending yoga pose. Karnapidasana is a Sanskrit word in which ‘ Karna’ means ear, ‘pida’ means pressure, and ‘asana’ means pose. In Karnapidasana’s final position, the body forms an inverted forward bend, and pressure is on the ears; thus, it is referred to as the ear-pressure pose.3 
What parts of the body are targeted in the Karnapidasana pose? 
Karnapidasana targets various body parts, including your head, ear, neck, shoulder, arm, forearm, elbow, chest, armpit, back, navel, abdomen, waist, hip, leg, thigh and knee.
What is the difficulty level of Karnapidasana yoga?
Karnapidasana yoga is classified under the intermediate difficulty level.1 
In which conditions is Karnapidasana not recommended? 
People with neck injuries, back pain, hip, leg, knee injuries, headaches or cervical problems are not recommended to perform Karnapidasana yoga.3 
What is the preparatory pose of Karnapidasana? 
You may practice the plough pose or Halasana as the Karnapidasana preparatory pose.2 

References: 

1. Kaminoff L, Matthews A, Ellis S. YOGA ANATOMY. United States of America: United Graphics; 2007. Available from: https://samadhiyogaashram.com/pdf/LeslieKaminoffYogaAnatomyzliborg-200817-225010.pdf 

2. Asana (Postures) and Effect on Marma | Mrityunjaymission [Internet]. [cited 2022 Nov 6]. Available from: https://mrityunjaymission.org/asana-postures-and-effect-on-marma/ 

3. Karnapidasana – yujyate [Internet]. [cited 2022 Nov 11]. Available from: https://yujyate.org/listing/karnapidasana/ 

4. Lacerda D. 2,100 Asanas | The Complete Yoga Poses. New York: Black Dog 7 Leventhal Publishers; 1976. 1–1132 p. Available from: https://terebess.hu/english/2100-Asanas.pdf 

5. What is Karnapidasana? – Definition from Yogapedia [Internet]. [cited 2022 Nov 3]. Available from: https://www.yogapedia.com/definition/6584/karnapidasana 

6. Longest Performance of Karnapidasana Yoga | Golden Book Of World Records [Internet]. [cited 2022 Nov 7]. Available from: https://goldenbookofworldrecords.com/archives/8544 

7. Martha S, Ahmed S, Mary J, Yadav BP, Gouthami S, Sridevi M. Cognitive ability to improve driving in ageing adults with visual and hearing impairments with yoga and exercise. IOP Conf Ser: Mater Sci Eng. 2020;981:1–9. Available from: https://iopscience.iop.org/article/10.1088/1757-899X/981/2/022077/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 Garudasana (Eagle Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Garudasana (Eagle Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

As per Hindu mythology, the Hindu god and goddess used different transportation modes for travelling. They mostly used mythical creatures as vahanas (vehicles) for their interstellar travels.  These creatures represent various spiritual and psychological forces that are known to carry each deity. They are seen as a symbolic representation of their power. It was Lord Vishnu who chose Garuda, the king of birds, to be his vahana.  

Yoga is a science that teaches us the importance of living a healthy life. Yoga practices allows us to gain basic human values. Yoga demonstrates several physical techniques, known as asanas, sometimes resembling the shapes of animals and birds. These postures are used for various purposes, including meditation, achieving a sense of self-realisation and gaining a state of liberation.1 

Yogasana enlightens a state in which one remains physically and mentally steady, keeping themselves calm, quiet and comfortable. 2 One such asana is Garudasana!  

So, read along to get more information about Garudasana, its benefits and the performing technique. 

What is Garudasana?  

Garudasana is a classic balancing pose in a standing position. Garudasana yoga pose involves twisting the forearms and the legs with one another. The word Garudasana is a combination of two Sanskrit words; ‘Garuda’ means an eagle and ‘Asana’ means posture or pose. Hence, the Garudasana yoga pose is also termed as Eagle pose. It may also be called the Garuda pose.2 

Garuda or eagle is the king of birds. It is portrayed as having a golden body with a white face, an aquiline beak and red wings. These birds were considered fighters against demons. The Garudasana pose may provide a two-fold twist of the arms and legs, at once. The eagle pose yoga may be characterised by the strength, flexibility, and elasticity it provides to the body in one go. 2 

How to do it? 

You may start with Tadasana or the mountain pose as a preparatory pose to practise Garudasana.2 The following steps will guide you to do the eagle pose yoga: 

  • Stand straight, slightly bend your knees and lift your left leg to cross it over the right leg balancing your body. 
  • Place your left thigh over the right thigh and your foot toes must point downwards. Make sure your leg has a firm grip on the floor.  
  • Try to wrap the shin of your left leg around the calf of the right leg.  
  • Now, hook the top of the left foot in the lower right calf and keep the balance of your body entirely on the right leg.  
  • Bring your arms in front and keep them parallel to the floor. Place your palms facing in upward direction.  
  • Next, wind your right arm over the left arm and bend your elbows; now, your forearms are perpendicular to the floor. The back of your hands must face each other. 
  • Keeping your spine erect, slowly twist your left arm under the right arm and rest your left hand’s fingers firmly on your right palm, so the palms face each other. 
  • Pressing the palms together, stretch the fingers upwards. These intertwined hands are placed in front of your chest, looking like a beak of an eagle. 
  • Finally, focus your gaze on a fixed point at a distance of 4-5 feet. This is the one complete round of the eagle position yoga. 
  • You may practice up to three rounds on each side of a leg. Try to maintain a steady breathing action till your complete one round. 
  • In the end, gently unwind the arms and then release the legs to return to the initial position.2 

Do You Know? 

Here are a few interesting facts about Garudasana yoga: 

  • According to the rituals of Tibetan Buddhism, Garudasana is referred to as the ‘setting on an eagle’ pose.3 
  • In Mahabharata, Garuda is depicted as Eagle God and called the vahana or the mount of Lord Vishnu.4 
  • Garudasana is an absolute ‘wrapping’ pose. As this pose wraps us around ourselves with confidence and focus, we think we are riding on the wings of Garuda, which helps us discover our inner True Self, the Atman. 4 
  • On 23 September 2019, a record was made for the longest time while holding Garudasana yoga pose on a bucket by Dr V. Gunasekaran of Tamil Nadu, India.5 

Benefits of Garudasana 

Regular practice of the Garudasana yoga pose may provide strength, self-control and elegance when practised with the correct orientation.2 Some of the Garudasana benefits are described below. 

1. Benefits of Garudasana for Body Detoxification 

We all eat food; it supplies us with energy. However, the undigested food residue sometimes accumulates, making us feel heavy. Therefore, we prefer different varieties of detox drinks. Besides these drinks, yoga poses may also help you remove these toxins from the body. In Eagle asana, our body is twisted, helping to squeeze the internal organs and flush out the kidneys resulting in detoxification of the body.2 

2. Benefits of Garudasana for Legs 

If you experience tightness in your legs, try the eagle pose. The eagle asana involves wrapping and winding the legs upon one another, helping strengthen the muscles and bones of the legs. In eagle pose, the anterior compartment of thigh muscles is stretched, strengthening the thigh muscles and making them more flexible. It may help to lower the cramps of the calf muscles and also provide great strength to the feet and thighs.2 

3. Benefits of Garudasana for Hips 

If you are looking for a hip exercise, the Garuda yoga pose might be the one for you. In this pose, your hips are in flexion and muscles of the hip area get contracted and internally rotated. As a result, it gives the body more balance, flexibility and coordination.2 

4. Benefits of Garudasana for Shoulders 

Garudasana yoga intensely stretches the shoulders and upper body area. In the eagle pose, the shoulder is moved towards the middle of the body, allowing the shoulders and arm joints to loosen. It may also help to remove stiffness and reduce pain in the shoulders.2 

5. Other benefits of Garudasana: 

  • Garudasana pose may help in circulating blood to the essential organs in the body enhancing their functions.2  
  • As the eagle pose allows you to stand on one leg, it may allow you to sharpen your power of concentration, alertness and awareness.2 

The practice of yoga poses, including the Garudasana pose, may provide benefits; however, it is still not an alternative to modern medicine to treat any condition. In addition, one must not depend on yoga alone as the only solution to health problems; instead, consult a qualified medical practitioner. Further, it is advised to learn and practice yoga under the supervision of a yoga expert to avoid physical injuries. 

Risks of Exercise  

You must avoid practising Garudasana in the following situations:  

  • People suffering from elbow, ankle or knee injuries must avoid the eagle pose as it involves twisting and wrapping arms and legs, which might worsen your injury.2 
  • People with varicose vein (enlarged swollen veins) problems should not practise Garudasana pose as it might put pressure on the vein causing complications.2 
  • Those who suffer from Arthritic pain mustn’t perform the Garudasana pose as it might worsen the pain.2 

You can assess the risk factors associated and continue practising Garudasana with precautions under the supervision of an experienced Yoga master. 

Conclusion 

Garudasana is a balancing posture in a standing position. Garudasana yoga is also called the eagle pose because the final position of the body resembles the beak of an eagle. The eagle yogasana helps to enhance concentration, alertness and awareness of the mind. The eagle pose gives complete two-fold twists to both the arms and legs simultaneously. It may also help to stretch shoulders, arms, hips, calves and thighs. However, it would help if you practised Garudasana asana under the guidance of a trained Yoga teacher to avoid any injuries. 

Frequently Asked Questions 

What is Garudasana? 

Garudasana is a standing yoga pose. It is a Sanskrit name where ‘Garuda’ means an eagle and ‘asana’ means pose. While performing the Garudasana pose, our body appears like the shape of the beak of an eagle; hence also called eagle pose yoga.2 

What are the contraindications of the Garuda yoga pose? 

The contraindications of Garuda yoga pose include injuries to the elbow, knee, ankle joints, varicose vein and arthritis, etc.2 

How many rounds of Garudasana pose can be performed at a time? 

You may perform the Garudasana pose for three rounds on each side. However, it is advised that you perform the eagle pose under the supervision of a trained Yoga teacher who will guide you about the number of rounds per your health.2 

What is the preparatory pose for Garudasana yoga? 

Garudasana preparatory poses include Tadasana or the mountain pose.2 

Which anatomical parts of the body are targeted while performing the eagle pose? 

Eagle pose anatomically targets different parts of the body, including the shoulder, elbows, forearms, hips, thighs, calves, ankles, feet, etc.2 

References 

1. Yoga: Its Origin, History and Development [Internet]. [cited 2022 Sep 22]. Available from: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development 

2. Jadoun S, Bodh B, Yadav S. An Anatomical Exploration of ‘Garudasana’. Intern J of Trend in Sci Res and Develop. 2020;4(6):623–6. Available from: https://www.ijtsrd.com/papers/ijtsrd33465.pdf 

3. Garudasana, Garuḍāsana, Garuda-asana: 6 definitions [Internet]. [cited 2022 Sep 16]. Available from: https://www.wisdomlib.org/definition/garudasana 

4. More than Just an Eagle: Garudasana – Integral Yoga Magazine [Internet]. [cited 2022 Sep 16]. Available from: https://integralyogamagazine.org/more-than-just-an-eagle-garudasana/ 

5. Elite World Records [Internet]. [cited 2022 Sep 16]. Available from: https://eliteworldrecords.org/records/longest-time-holding-vama-tada-garudasana-yoga-pose-on-a-bucket-by-an-individual-male-&914 

 
 

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: 

Nowadays, we are all in the “Hurry-Worry-Curry”. It is a term used to describe our fast-paced lives. It’s a simple description of the tension, stress and improper food habits that engulfs us due to the competitive ways of life.1  

This lifestyle has forced many of us to seek refuge in yoga. Yoga is an ancient practice. However, it has only recently been regarded by the western world as a complete approach towards a healthier lifestyle. It is now categorized under Complementary and Alternative Medicine (CAM) by the National Institute of Health.2 Yoga is a vast subject and operated through various modalities.  

 Among the sea of practices that yoga offers, makarasana is one. Makarasana is an easy relaxing exercise. This asana aims at releasing the strain caused by performing other yogic poses. Let us find out more about this unique asana. 

What is Makarasana?  

Have you ever seen pictures or videos of a resting crocodile slightly lifting its neck and face above the surface of water? The posture of this asana closely resembles this sight. Therefore, it is called makarasana. The word makarasana constitutes of two words, makar and asana where makar means crocodile and asana means posture. Hence, it is also known as the crocodile pose. It is a variation of shalabhasana (locust pose). This is a restorative and relaxing pose and seems to be good for stress management and maintenance of good posture too. There are claims that this posture might be good for the leg muscles, back of the arms and legs, buttock and rear muscles of the body.3 Further details about how to perform it are given in the following sections. 

How to do it? 

You may want to perform this asana in the morning as it is best done empty stomach. These are the makarasana steps that you need to follow: 

  • Always make sure that you sit in a well-lit and ventilated room while performing yoga asanas. 
  • Firstly, take a mat and lie flat on your stomach in a prone position. 
  • Then, raise your head along with   your shoulders. 
  • Next you have to fold your arms by placing the right arm above the left arm while keeping the elbow pointed. 
  • The left palm should be kept on the ground and the right palm on the left arm. The fingers should touch the inside of the elbow. 
  • Now you should place you head at the centre point where you’ve placed the right wrist above the left wrist. 
  • You should now close your eyes and relax your body and mind. 
  • After some time you can slowly open your eyes and release the posture.3 

Kindly ensure that you consult with a trained practitioner before following the makarasana procedure.  

 

Do You Know? 

There is a fair amount of speculation about the origin of the name makarasna. Though it is believed to mean crocodile, the exact origin of the name might have a deeper meaning. Here are a few beliefs that you might find interesting. These are however not yet proved. 

  • In Ramayana, Hanuman (the most devoted disciple of Lord Rama) , stops to drink at a lake and is engulfed by a mighty crocodile. To escape from its crutches, Hanuman is believed to have changed his shape and size to such a form that the crocodile bursts to reveal an apsara. The apsara named Dhyanamalini had been cursed to become a monster and was relieved from the spell by Hanuman. Some believe that the origin of makarasana is in this particular section of Ramayana. It is believed that the pose of makarasana was performed by hanuman while in the crocodile’s stomach. 
  • Although the word makar in makarasana is commonly translated to crocodile, it could also represent a different mythical sea-creature similar to  a shark or a dolphin. Moreover, in Hindu mythology, the crocodile, or “makar” is known to be the vehicle of sea-God Varuna and the river-Goddess Ganga.  

Benefits of Makarasana: 

Makarasana benefits for the human health might be as described below: 

1. Benefits of makarasana for stimulation of life force ‘Prana’ 

The crocodile pose might relax the muscles in the lower region of the body, stimulate a triangular bone between the hips (sacrum) and may support the spine. This may allow better flow of prana (life-force) and may aid in removing blockages. Overall, it might have a relaxing effect on all the muscles of the body and improve self-control. This relaxing effect might also lead to a decreased oxygen demand in the body, which may add calmness. However, further studies are required to understand these effects completely.3 

2. Benefits of makarasana for back pain 

Makarasana might be helpful for people with some types of lower back pain. It has been seen that those who suffer from lower back pain, slipped disc and sciatica (pain involving hips and radiating to the leg) might find relief after performing the crocodile posture. Staying in this asana for a prolonged period of time might help normalize the vertebral column’s shape. It might also release the compressed spinal nerves. However, ensure that you practice this after consultation with a doctor and under the guidance of a trained professional.3  

3. Benefits of makarasana for asthma 

The makarasana posture might allow more air to pass into the lungs. Thus, it might be a beneficial practice for those with asthma and other lung diseases. This is one of the simple relaxing asanas which concentrates on breath awareness, making it possibly beneficial for asthmatics.3 

4. Benefits of makarasana for strengthening the body 

The makarasana posture is a unique pose in which the whole body is exercised. Thus, it might facilitate better circulation of blood to the body parts, especially the legs and fingers. This asana might also help in warding off fatigue and general malaise. Moreover, this pose is believed to raise the body’s energy levels by generating subtle energies. Therefore, makarasana may play a vital role in building the body’s strength.3 

5. Benefits of makarasana for digestion 

Makarasana pose might aid in digestion. It was observed that the makarasana posture puts a pressure on the abdomen. It also allows the mind to concentrate on breathing. These effects combine and might strengthen the digestion process. More studies are required to prove these effects.1 

6. Benefits of makarasana for stress  

Studies have shown that makarasana might have a positive effect on the state of mind. It might help relieve stress and fatigue and make the person conscious of their breathing. It might also awaken the kundalini chakra (one of the seven energy centres of the body) which might have a positive effect on the mind. In a study conducted on a group of survivors of a natural disaster dealing with stress, it was observed that a series of exercises including makarasana might help relieve stress. However, more studies are required to confirm these findings.1,3,4 

7. Benefits of makarasana for differently-abled people 

Research was done on differently-abled people to test the effects of makarasana. It was seen that regular practice showed an improvement of mental ability as well as social and motor skills. Therefore, it was concluded that makarasana might help restore mental and physical health to some degree. However, more research is required to know the complete effects. Therefore, kindly consult a trained yoga instructor for further information.5 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Exercise 

The following people might be at risk of performing the crocodile pose: 

  • Pregnant women are at risk of performing this exercise. Kindly consult with a doctor and confirm whether it is safe for you to practice this exercise before performing it. 
  • People who have severe back problems should not perform this procedure as it might be useful for relieving only particular pains of the lower back. Kindly consult a doctor and seek their advice if you have severe back pain.3 
  • If you have stomach problems, you should seek medical advice from a trained professional before performing this asana as it might help to improve digestion but might not be effective against other stomach problems.3 
  • If you hurt your spine recently, you should avoid doing this exercise and should consult a doctor about when you can perform this exercise again.3 

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

Conclusion  

Makarasana yoga is also known as the crocodile pose and may be beneficial for stress-relieving, lower-back pain, sciatica, asthma, calming the mind, etc. The makarasana posture resembles a crocodile resting in water with its head and neck peaking above the water level. It is a relaxing posture done after other asanas. You can perform this asana by laying on your stomach on the ground, slightly lifting your head and shoulders, then crossing your arms at the front with the left arm on the ground and the right above it. The wrists cross at the centre and the fingers meet the inside of your elbows. You can rest your head at the centre, on the wrists, and relax by closing your eyes. After some time, you can open your eyes and release the position. It might be helpful for However, you should seek the guidance of a trained professional before performing it, especially if you are pregnant, have spine or stomach problems. 

Frequently Asked Questions 

What are makarasana benefits? 

Makarasana might be good for the health as it may help in calming the mind, improve the digestive power, bring awareness of breath, etc.1,3–5 However, these effects have to be proven by further research. Therefore, kindly consult a doctor for your health problems. 

Is the crocodile pose yoga easy? 

Yes, crocodile pose may be regarded as an easy pose and can be performed by beginners too. It is a restorative asana which focuses on breath awareness and relieving stress.3 

What are the benefits of makarasana for back pain? 

Makarasana might be good for relieving back pain. It might also be helpful for people with slipped discs, lower back pain and sciatica.3 

Is crocodile pose good for digestion? 

The crocodile pose or makarasana might be helpful for digestion as performing it puts pressure on the abdomen and concentrates on breathing which might have a positive effect on the digestive strength.1 

Are there any effects of makarasana yoga on asthma? 

Makarasana might be helpful for asthma as it concentrates on breathing and performing it might increase the amount of air flow into the lungs.3  

References: 

1. Pawar K V., Ital S V., Patil AD, Patil DB. To study the efficacy of Makarasana as an Agnivardhana Karma. J Ayurveda Integr Med Sci [Internet]. 2017 Oct 28;2(05). Available from: https://www.myresearchjournals.com/index.php/JAIMS/article/view/10253 

2. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga [Internet]. 2011;4(2):49. Available from: http://www.ijoy.org.in/text.asp?2011/4/2/49/85485 

3. Ganagawal J, Rathore K. Importance of makarasana anf it’s anatomical aspect in healthy lifr. Kalyan Bharathi [Internet]. 2021;36(9):77–87. Available from: https://fas.jvwu.in/Research/2020/Dr. Jyoti Gangwal.pdf 

4. Telles S, Naveen K V., Dash M. Yoga Reduces Symptoms of Distress in Tsunami Survivors in the Andaman Islands. Evidence-Based Complement Altern Med [Internet]. 2007;4(4):503–9. Available from: http://www.hindawi.com/journals/ecam/2007/327863/abs/ 

5. Jaiganesh K, Parthasarathy S, Duraisami V. Combined effect of inclusive games and yogic relaxation on the selected domestic skills among physically challenged boys. Int J Yoga [Internet]. 2011;4(2):100. Available from: http://www.ijoy.org.in/text.asp?2011/4/2/100/85493 

 
 

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 refer to hand, eye or body positions that facilitate energy flow in the body. In Hatha Yoga Pradipika, an ancient Indian text, mudras are hand gestures described as seal or lock (bandha) that are commonly practised during pranayama and meditation to direct energy flow in the body. The living body is made up of five building blocks or elements like wind, fire, water, space and earth. Likewise, the five fingers represent these five elements. While practising these hand gestures with light pressure on the hand, certain areas of the body are activated and stimulated, which exerts beneficial effects on the body. In this article, we will explore the health benefits of yoni mudra.1 

What is Yoni Mudra? 

Yoni mudra belongs to the hasta or the hand mudra category. It is believed to invoke the primal energy present in the womb or the source of creation. The name yoni mudra comes from the Sanskrit words ‘yoni’, which means womb or source, and ‘mudra’, meaning a seal lock or hand gesture. As this mudra resembles the shape of a womb, it is called as yoni mudra.2  

How to do it? 

Let us learn how to do yoni mudra: 2  

  • First, sit in either padmasana (sit crossed-legged) or in vajrasana (kneel down and sit on your knees with your head and back straight. 
  • Next, place the palms of both hands together with the thumb and fingers straight and pointing away from the body. 
  • Turn your little, middle and ring fingers inwards so that the backs of the fingers are touching. 
  • Next, interlock your little, middle and ring fingers and bring the thumbs towards the body. 
  • The tip of the thumb of the right and left hand and the tip of the index finger of both hands will be touching each other.  
  • This hand gesture described above looks like a yoni or womb and is called yoni mudra. 

Note- beginners may find this mudra a bit difficult; in such cases, you can try a simple variation of yoni mudra. In this, you can perform yoni mudra without turning the interlocked fingers inwards, only the tip of the thumb and index finger of one hand will be touching the tip of the thumb and index finger. 

Do You Know? 

  • The word yoni signifies the Brahman of Brahmayoni, an ancient temple of Bodhgaya that is believed to be the home of Lord Brahma. 
  • The yoni mudra draws inspiration from a tortoise that hides inside its shell when it perceives danger.  
  • In Hinduism, this pose is dedicated to the goddess Shakti, also known as the creator goddess. 

Benefits of Yoni Mudra:  

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

Benefit of yoni mudra on polycystic ovarian syndrome 

Polycystic ovarian syndrome (PCOS) is a hormonal disorder marked by obesity, infertility, and irregular menstrual flow and affects many women globally. Nair et al., in 2018, conducted a study that showed performing yoni mudra may provide symptomatic relief in PCOS by balancing the hormonal profile. Thus, the practice of yoni mudra may positively impact PCOS, but it should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of PCOS and do not rely on this mudra alone. Additionally, one should practice yoni mudra under the supervision of a qualified trainer.3 

Benefit of yoni mudra on heart diseases 

A sedentary lifestyle, obesity, and pre-existing diseases like uncontrolled diabetes may increase the risk of heart diseases like heart attack and angina. Studies support that the practice of asanas, pranayamas, and mudras may have a positive impact on heart disease. A study conducted by Pandey et al. in 2018 explained that yoni mudra may be effective in reducing the risk of heart disease. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult a doctor for proper management of any heart disease.4 

Benefit of yoni mudra on the brain 

The human brain is a vital organ known to control memory, thought, vision, breathing, hunger, temperature, etc. Do you know our brain is divided into two hemispheres (right and left) which together regulate your ability to write, calculate and comprehend? Pandey et al. conducted a study in 2018 that found that yoni mudra may help balance prana, a life force regulating different bodily functions. This may help balance the activities of the right and left hemispheres of the brain. This indicates that yoni mudra may have the potential to enhance brain function; however, you should not rely on this mudra alone and consult your doctor for proper treatment if you face any issues related to memory, vision, breathing, etc. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer.4 

Benefit of yoni mudra in thyroid disease 

Hypothyroidism is the failure of the thyroid gland to produce sufficient thyroid hormone to meet the metabolic demands of the body. Mali et al., in 2017, conducted a study that showed performing yoni mudra may help manage hypothyroidism. Thus, the practice of yoni mudra may have the potential to improve thyroid function in hypothyroidism, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of hypothyroidism and do not rely on this mudra alone. Additionally, one should practice yoni mudra under the supervision of a qualified trainer.5 

Benefit of yoni mudra on the immune system 

The immune system is a defence system to protect our body against disease-causing viruses, bacteria and germs. Kumar et al. conducted a study in 2022 that stated that daily practice of mudras for twenty minutes may help enhance immunity. Thus, there is a potential that yoni mudra may also exert similar benefits. However, we need more studies and proof to claim these effects with greater reliability. Therefore, it is advised to consult your doctor for the proper treatment and not rely on this mudra alone. Additionally, the practice of yoni mudra should be strictly done under the supervision of a qualified trainer.6 

Other benefits of yoni mudra: 

  • According to Ayurveda, yoni mudra helps intensify the flow of prana, which is a force or energy which is known to drive life.2 
  • The practice of yoni mudra helps in opening up the chest area.2 
  • The practice of mudras may help stimulate manipura chakra and may help improve the metabolism of food and digestion. Thus, there is a potential that yoni mudra may produce similar effects.2 

Note- The benefits of yoni mudra are studied in a limited human population. Still, more studies are needed to claim the positive effects of yoni 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 Yoni Mudra: 

Precautions that need to be taken when performing yoni mudra are: 

  • In children and older adults as there is, limited data is available regarding the safety of this mudra in these particular groups. 
  • After heavy meals as this may impair the digestion process. 
  • On uneven surfaces as this may increase the risk of injuries. 

Following are the contraindications of yoni mudra:  

  • In case of surgeries and injuries, performing yoni mudra should be avoided. 
  • In the state of exhaustion or illness, avoid the practice of yoni mudra. 
  • In extreme weather conditions like too hot or too cold climate, you should avoid the practice of yoni mudra.7 

Conclusion: 

Yoni mudra belongs to the hasta or the hand mudra category and is believed to invoke the primal energy present in the womb or the source of creation. The name yoni mudra comes from the Sanskrit words ‘yoni’, which means womb or source, and mudra meaning a seal lock or hand gesture. The practice of this mudra may help exert a positive impact on polycystic ovarian syndrome, hypothyroidism, heart diseases, the immune system as well as the brain. 

Frequently Asked Questions: 

What is the meaning of yoni mudra? 
The name yoni mudra comes from the Sanskrit words ‘yoni’, which means womb or source and ‘mudra’ means a seal lock or hand gesture.2
Which category of mudras does Yoni mudra belong to? 
Yoni mudra belongs to the hasta or the hand mudra category and is believed to invoke the primal energy present in the womb or the source of creation.2 
What are the benefits of yoni mudra? 
The practice of this mudra may help in exerting a positive impact on polycystic ovarian syndrome, hypothyroidism, heart diseases, the immune system and the brain.3-6 
Can older individuals practice yoni mudra? 
There is limited information regarding the safety of yoni mudra in the elderly. It is therefore advised to consult your doctor for proper guidance. 
Does yoni mudra benefit polycystic ovarian syndrome?  
Yes, studies have shown that yoni mudra may have a positive impact on the polycystic ovarian syndrome. However, you should not rely on this mudra alone and consult a doctor for proper management of the polycystic ovarian syndrome.3 

Disclaimer: The information or data included on this site is only for educational purposes and should not be considered or counted as a substitute for medical treatment by any healthcare professional or doctor. Based on the individual needs, the reader should consult their physician or doctor to determine the appropriateness of the information provided on this site for the reader’s situation. 

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. Saraswati SS, Hiti JK. Asana pranayama mudra bandha. Bihar, India: Yoga Publications Trust; 1996.201-203.Available at: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf 
  1. Nair A, Balakrishnan S. An Overview of Polycystic Ovarian Syndrome. International Journal of Science and research. 2018 Aug 19; 25(7):437-46. Available at: https://www.ijsr.net/archive/v8i4/ART20196826.pdf 
  1. Pandey P. Relevance and perspective of prevention and management of cardiovascular disease: a review. International ayurvedic medical journal.2018. Available at: http://www.iamj.in/posts/2018/images/upload/1299_1305.pdf  
  1. Mali S, Mahgar DS, Sachdeo RA, Morbale TS. Hypothyroidism and Alternative Treatment: An Overview. International Journal of science and research methodology. 2017; 6(1):38-52. Available at: https://ijsrm.humanjournals.com/wp-content/uploads/2017/04/4.-Mr.-Suraj-Narayan-Mali-Dheeraj-Shivaji-Magar-Rahul-Ashok-Sachdeo-Miss-Tejaswini-Sanjay-Morbale.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. In Lessons from COVID-19 2022 Jan 1 (pp. 41-59). Academic Press. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/ 
  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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