Benefits of Dandasana (Staff Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Dandasana (Staff Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga has become a multibillion-dollar industry. It is practiced by people from all age groups, including celebrities, bloggers, housewives, youngsters, and old-aged people. According to statistical studies, about sixteen million Americans practice yoga every year. Nowadays, several entrepreneurs have started the concept of ‘doga’ which involves the practice of yoga with their dogs. Yoga is about a mat, outfit, and centre for many people. Yoga has a deeper spiritual meaning which consists of asanas (postures) and pranayama (breathing technique) with numerous health benefits.1 Let us glance through the health benefits of the dandasana yoga pose. 

What is Dandasana? 

Asanas are practiced by sitting comfortably in one position for an extended period. Certain asanas may open the energy and psychic centres in the body. Asanas may help to control the mind, body, and energy. Dandasana is one such asana that may have several benefits for the body.2 ‘Danda’ means staff or stick, and ‘asana’ means pose. Hence, dandasana is also known as stick pose or staff pose. It is a seated pose, where the staff represents the straight and strong spinal column.3,5 

How to Do it? 

Dandasana can be practiced in the following way: 

  • Sit on the floor comfortably and stretch your legs in front of you. Keep your feet together.  
  • Draw your buttock flesh out to the sides.  
  • Feel slight pressure on the bones touching the ground while you seated. Balance your ankles and draw your thighs closer to the ground.  
  • Extend your heels, draw your kneecaps towards your pelvis, and continue breathing simultaneously. 
  • Lift your waist by sucking your ribs in and pulling your breastbone up. 
  • Sit the armpits above the hips and lift the waist by sucking the upper side and back ribs in and pulling the breastbone up. 
  • Extend the arms in the air until in line with the shoulders pulling away from the ears. 
  • Look in the front and loosen your jaw. 
  • Keep your shoulders straight back your shoulder blades down, relaxed and away from the skin. 
  • Keep your back straight, and do not allow your abdomen to sag.  

You can do this for 20-30 seconds or 10-20 breath cycles.3 

Do you know? 

Some interesting facts about dandasana are: 

  • Dandasana is known as the mother of all seated poses, as it is a foundation pose that may be the basis of other poses. 
  • Dandasana is called a staff pose or stick pose because the spine represents the staff carried by swami danda, who are Indian renunciates. 

Benefits of Dandasana: 

Some of the potential health benefits of dandasana are: 

1. Benefits of Dandasana for Fatigue and Balance: 

Guner et al. conducted a study in 2014 to investigate the fatigue and balance of patients with multiple sclerosis using the Fatigue Severity Scale (FSS) and Berg Balance Scale (BBS). The result suggested that the yoga protocol which includes dandasana may help to balance and reduce fatigue due to its ability to strengthen the voluntary muscles and may control the nervous system.4 Further large-scale studies required to check the effect of dandasana on fatigue and balance. 

2. Benefits of Dandasana for Regulating Blood Pressure: 

A study conducted by Cowen et al. in 2004 showed that the practice of a yoga protocol that included dandasana might help to lower blood pressure.5 However, further large-scale studies are yet to be done to check the effect of dandasana on blood pressure. Therefore, you must consult your doctor in case of abnormal blood pressure. Do not self-medicate. 

3. Benefits of Dandasana for Managing Stress: 

Regular practice of yoga, including dandasana, may help to manage stress. It may improve awareness, mental state, emotional balance, and energy. In a study, stress was measured by the perceived stress scale, which suggested a reduction in stress levels.5 However, more research is needed to confirm if dandasana may help to manage stress. Therefore, you must consult your doctor if your mental well-being is hampered. 

4. Benefits of Dandasana for Cancer: 

Practicing yoga which includes dandasana may relieve breast cancer complications. Dandasana may reduce pain and increase the chances of survival of people previously diagnosed with breast cancer.6 However, more study is required to check if dandasana may benefit from cancer complications. You must consult your doctor if you experience discomfort after getting cured of cancer. You shall not rely on yoga and should take proper treatment. 

5. Benefits of Dandasana for the Heart: 

Regular practice of yoga, including dandasana, may be beneficial for cardiac arrhythmia (irregular heartbeat). A study conducted by Sharma et al. in 2021 showed that the practice of yoga might be beneficial to improve heart rate and may regulate blood pressure. .7 However, further studies are required to check if dandasana may benefit the heart. You must consult your doctor if you have any symptoms of heart disease. 

6. Benefits of Dandasana for Improving Posture: 

A study conducted by Guner et al. in 2014 showed that dandasana may help to improve posture. It may help in strengthening the back muscle and stretching the shoulder and the chest.4 However, further studies are required to check if dandasana may help to improve posture. 

7. Benefits of Dandasana for Osteoarthritis: 

A study conducted by Vaghela et al. in 2020 showed that regular yoga practice, including dandasana, may be beneficial for osteoarthritis. Yoga may improve the quality of life in osteoarthritis knee patients. It may reduce pain, improve knee mobility, and improve muscle strength.9 However, more studies are required to check if dandasana may benefit osteoarthritis. You must consult your doctor if you experience severe pain due to osteoarthritis. 

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

Risks of Dandasana 

The risks associated with dandasana are as follows: 

  • You must be cautious if you have injuries in your wrist before performing dandasana 
  • You must restrain yourself from doing dandasana if you have injuries in your lower back.10 

Conclusion 

Dandasana is an asana that may have benefits for the body. ‘Danda’ means staff or stick, and ‘asana’ means pose. Hence, dandasana is also known as stick pose or staff pose. It is a seated pose, where the staff represents the straight and strong spinal column. Dandasana may have potential health benefits which may help to reduce fatigue and balance the body. It may help to regulate blood pressure and manage stress. Dandasana may act against cancer, spondylitis, and osteoarthritis and improve the function of the heart. However, further studies are required to check if dandasana may benefit the mentioned diseases. You must consult your doctor if you have health issues and practice dandasana under the proper trainer.  

Frequently Asked Questions 

1) What are dandasana benefits? 
Dandasana may help to reduce fatigue and balance the body. It may help to regulate blood pressure and manage stress. Dandasana may act against diseases like cancer, spondylitis, and osteoarthritis and improve the function of the heart.4-9 
2) How to do dandasana yoga? 
Sit on the floor comfortably and stretch your legs in front of you with your feet together. Draw your buttock flesh out to the sides and feel the pressure on the bones. Balance your ankles and draw your thighs closer to the ground. Extend your heels and draw your kneecaps towards your pelvis. Lift your waist by sucking your ribs in and pulling your breastbone up. Extend the arms in the air until in line with the shoulders pulling away from the ears. Look in the front and loosen your jaw. Keep your back straight, and do not allow your abdomen to sag.3 
3) What are the risks associated with dandasana pose? 
People with wrist or lower back injuries shall refrain from doing dandasana.10 
4) What is staff pose yoga? 
Dandasana is known as the staff pose. It is a seated pose, where the staff represents the straight and strong spinal column.3 
5) For how long should one do dandasana? 
You can do dandasana for 20-30 seconds or 10-20 breath cycles.3 

References: 

  1. White DG. Yoga, brief history of an idea. Yoga in practice. 2012;5(1):1-23. Available from: http://whitelotus.m4interactive.com/sites/default/files/articles/history-and-evolution-of-yoga-by-david-g-white-phd_0.pdf 
  1. Saraswati SS, Hiti JK. Asana pranayama mudra bandha. Bihar, India: Yoga Publications Trust; 1996. Available from: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf 
  1. Dandasana – staff pose [Internet]. Vajrasati. [cited 2022Oct6]. Available from: https://www.vajrasatiyoga.co.uk/dandasana-staff-pose 
  1. Guner S, Inanici F. Yoga therapy and ambulatory multiple sclerosis assessment of gait analysis parameters, fatigue and balance. Journal of bodywork and movement therapies. 2015 Jan 1;19(1):72-81. Available from: https://www.sciencedirect.com/science/article/pii/S1360859214000564 
  1. Cowen VS, Adams TB. Physical and perceptual benefits of yoga asana practice: results of a pilot study. Journal of Bodywork and Movement Therapies. 2005 Jul 1;9(3):211-9. Available from: https://www.sciencedirect.com/science/article/pii/S1360859204000610 
  1. Saraswathi V, Latha S, Niraimathi K, Vidhubala E. Managing lymphedema, increasing range of motion, and quality of life through yoga therapy among breast cancer survivors: A systematic review. International journal of yoga. 2021 Jan;14(1):3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8023442/ 
  1. Sharma G, Mooventhan A, Naik G, Nivethitha L. A review on the role of yoga in the management of patients with cardiac arrhythmias. International Journal of Yoga. 2021 Jan;14(1):26. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8023436/ 
  1. Singh J, Metri K, Tekur P, Mohanty S, Jha M, Singh A, Raghuram N. Designing, validation, and the feasibility of a yoga module for patients with ankylosing spondylitis. Journal of Ayurveda and Integrative Medicine. 2022 Jan 1;13(1):100479. Available from: https://www.sciencedirect.com/science/article/pii/S0975947621001273 
  1. Vaghela N, Mishra D, Patel J, Dani V. Promoting health and quality of life of patients with osteoarthritis of the knee joint through non-pharmacological treatment strategies: A randomized controlled trial. Journal of Education and Health Promotion. 2020;9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377148/ 
  1. Dandasana [Internet]. The BioMedical Institute of Yoga & Meditation. 2022 [cited 2022Oct6]. Available from: https://biyome.com.au/yoga/asana-manual/dandasana/ 

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 Bakasana ( Crane Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Bakasana ( Crane Pose) and How to Do it By Dr. Ankit Sankhe

Introduction 

Health is wealth and all of us deserves the right to good health. Health is a positive concept that not only means freedom from diseases but also includes the feeling of well-being. Keeping this in mind, yoga has been introduced at the school level to teach healthy habits and a sustainable lifestyle from a young age.1 

Yoga has its primary establishments in India. It is a form of science accepted worldwide, including the western countries. Yoga aims at developing strength, endurance and stamina at a physical level and empowers concentration and mindfulness at the mental level.1 

Yoga teaches several asanas or postures. Here, we bring one such asana called Bakasana. Let’s read more about the Bakasana benefits, techniques and much more. 

What is Bakasana? 

Bakasana comes from a Sanskrit word in which ‘Baka’ means ‘crane’ whereas ‘asana’ means pose or posture. The final position of this asana replicates a crane; hence, it is called the crane pose. Bakasana, or the crane pose yoga, is an arm balancing pose as it exerts more pressure on the arms and wrist. Bakasana benefits may release negative emotions like stress, anxiety and depression out of the body. It may create a sense of awareness in the body to maintain stability and focus.1–3 

Bakasana variations may include Parsva Bakasana pose. In this asana, ‘Parsva’ means side and Bakasana means crane pose. Hence, also called the side crane pose. Parsva Bakasana yoga is classified as an intermediate level of yoga and it involves twisting and balancing on the arm. It is similar to the Bakasana pose as both arms are in front but unlike crane pose, both legs are extended on one side.3 

How to do it? 

Bakasana is classified as an intermediate arm balance yoga pose. You may practice Padmasana (cross-legged sitting pose) as one of the Bakasana preparatory poses.2,3 Bakasana steps are listed below: 

  • Start with squatting on the floor. 
  • Lay the hands flat on the ground with your fingers spread open, pointing outward in front of your feet. Keep your elbows slightly bent. 
  • Slowly press your arms and using your core abdominal muscles, raise your feet above the ground, keeping the knees bent. Do not exert excess pressure on the elbow while lifting the feet. 
  • Gradually lean forward, and adjust the knees to touch the upper arms near the armpits. 
  • You are now supporting your entire body weight on both hands. Therefore, do not make haste in balancing your body.  
  • Look to the front and focus on a point and maintain steady breathing. This makes the final crane pose. 
  • Maintain this crane pose for five to ten seconds or more, depending on your comfort. 
  • To release the pose, exhale while slowly lowering the legs on the floor, and return to the squat position.1–3 

Do You Know? 

Here is an exciting trivia about Bakasana: 

 
  • On 14 June 2019, Kaushalya Devi from Himachal Pradesh performed Bakasana yoga (Crane pose) for four minutes and twenty-five seconds and made the World Record for ‘longest performance of Bakasana yoga’.4 
  • Bakasana may be a complete asana as it may simultaneously stimulate various chakras like the solar plexus, crown, throat, third eye and root chakra.5 Chakras refers to the wheel of energy. These chakras may be the gateways through which the life energies pass, allowing the body and the mind to heal. 

Benefits of Bakasana:  

Some of the potential benefits of the Bakasana are described below:  

1. Benefits of Bakasana for Flexibility 

Stretching the body to become mobile and flexible might offer several physical benefits, such as improving body posture, reducing bodily pain and soreness, etc. Such flexibility exercises may allow deeper movements in the joints and muscles. Bakasana yoga might help you attain flexibility in your body. Combining crane pose with other flexibility exercises might reduce muscle stiffness. It might also increase the flexibility of the ankles, hips and knees.2 

2. Benefits of Bakasana for Depression 

Depression may affect how you feel, think, and handle daily activities. Research has found that various environmental and psychological factors may lead to depression. The regular practice of Bakasana yoga might help overcome depression. In the Bakasana pose, you carry yourself above the ground, which might increase your blood pressure and boost your physical balance. Bakasana might be a suggestive solution for depression.2 

3. Benefits of Bakasana for Balance and Concentration 

Balance and coordination are the two main factors that help control body movement. Bakasana might help increase a sense of balance in the body, which might positively stimulate the functions of the nervous system. Bakasana yoga may also enhance concentration allowing you to focus more.1,2 

4. Other Benefits of Bakasana 

  • The crane pose might relieve stomach problems by enhancing the efficiency of the stomach and the intestines.2 
  • Bakasana pose may stretch the pelvis to strengthen the pelvic floor.2 
  • The crane pose yoga may help to tone the abdominal muscles as these muscles are involved in lifting the feet.1  
  • While performing Bakasana, putting pressure on the hand, shoulders and chest might increase blood supply in these regions.1 
  • Bakasana may increase the strength of the arms, wrists, shoulders and chest muscles.1 

Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, you should not rely on yoga alone to treat any condition. Instead, consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.  

Risks of Exercise 

Bakasana requires maintaining stability and hand-to-body coordination. Unfortunately, one wrong movement may lead to injury. While performing the Bakasana pose, watch out for the following risks: 

  • People with high blood pressure must avoid Bakasana; it might worsen hypertension. 
  • People with heart diseases should not practise crane pose as it might worsen the condition. 
  • People having thrombosis (blood clot in the brain), which might lead to haemorrhage, must avoid doing this pose or consult a qualified doctor to avoid injury. 
  • Bakasana puts a lot of pressure on the wrist and knees; therefore, people already dealing with wrist or knee pain must avoid this pose. 
  • Women during pregnancy or menstruation must not perform the crane pose as it exerts pressure on the abdominal region.1,2 

With the guidance of a trained yoga master, you can assess and analyse the risk factors and continue to practise Bakasana with precautions.  

Conclusion 

Bakasana yoga is an intermediate level arm-balancing yoga pose. Bakasana is also referred to as crane pose yoga. It might help attain flexibility of the legs, ankles and hips. It might also increase the sense of balance in the body. As it is classified as an intermediate pose, it requires proper guidance from a trained Yoga teacher to be done without any complications. 

Frequently Asked Questions  

What is the Bakasana yoga pose? 
Bakasana is an intermediate level arm-balancing yoga pose. It combines two Sanskrit words: ‘Baka’ means ‘crane’ and ‘asana’ means pose. While performing the Bakasana pose, the final position appears as a crane; hence, it is called the crane pose.1,3 
What is the duration for which we should do Bakasana pose? 
You may perform Bakasana yoga for five to ten seconds and if you are comfortable, you may hold the pose for one minute.1,2 
What are the contraindications of the Bakasana pose? 
Some of the contraindications of the Bakasana pose include knee pain, wrist pain, high blood pressure, heart disease, blood clots in the brain, pregnancy and menstruation.1,2
Which body parts are mainly targeted by the crane pose? 
The crane pose may target the arms, wrists, hips, shoulders, chest and abdominal muscles. 
What are the precautionary tips for performing Bakasana? 
Bakasana yoga is an intermediate pose and might be challenging to perform. Therefore, you should take precautions, such as avoiding excess pressure on the elbow while raising the feet and ensuring proper strength and stability while balancing the body.1,2 

References 

1. Uppal S, Sutar B. Yoga A Healthy Way of Living Secondary Stage. 1st ed. New Delhi: NCERT; 2015. 1–96 p. Available from: https://ncert.nic.in/dess/pdf/tiyhwlss1.pdf 

2. Yogapoint- Guide to Yoga Practices. [Internet]. Yoga Point India; [cited 2022 Sep 6]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf 

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

4. Longest Performance of Bakasana Yoga – Golden Book Of World Records [Internet]. [cited 2022 Oct 1]. Available from: https://goldenbookofworldrecords.com/archives/9191 

5. What is Bakasana? – Definition from Yogapedia [Internet]. [cited 2022 Oct 3]. Available from: https://www.yogapedia.com/definition/5192/bakasana 

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 Jalneti and How to Do it By Dr. Ankit Sankhe

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

Introduction: 

Health is the real wealth. It is the path to one’s happiness. Health is defined as having the physical, emotional, mental and social ability to deal with one’s environment. Yoga includes breathwork practices, mainly through the nose and nostrils, and it may be hard to keep the nasal passages clean especially in those having upper respiratory tract ailments. Therefore, ‘Shatkarma’, the six types of cleansing practices described in hatha yoga, are beneficial before performing yoga asanas. Among these, jalneti is the most popular and widely used method that is helpful in respiratory illnesses and other health issues. In addition, neti practices allow you to perform yoga and pranayama much more comfortably.1-3 Let’s find out more about jalneti now.  

What is Jalneti:  

In Sanskrit, jala means ‘water’, and neti means ‘to guide’. Jalneti is mainly intended to clean the nasal airways of the body.2 Let us learn the process of jalneti.  

How to do it?  

Jalneti is ideally practised in the morning before asanas and pranayama.3 The process of jalneti is as follows: 

  • To do jalneti, you need a unique pot known as a neti pot.3 
  • Take salted warm water in the neti pot.2 
  • After gently inserting the nozzle into the uppermost nostril, open the mouth.2 
  • Wait for the water to come out from the other nostril.2 
  • Wait until all the water has exited from the other nostril.2  
  • Then repeat on the other side.2,3  
  • Afterwards, water will run in your mouth, and you can spit it out.3 
  • Some sources suggest using milk and honey instead of lukewarm water.3 

In this way, you can practice the jalneti. 

Do You Know? 

Jalneti is thought to serve an important role in spiritual and physical health. Yogis have been practising this for ages because of its numerous and tremendous benefits. Some fun read facts about jalneti are as follows:  

The ‘nasal wash’ originated in ancient India and has been used for cleansing by ancient yogis and people for centuries. It has been practised as commonly as tooth brushing in South East Asia including India. It is named ‘Neti’ in the Siddha discipline.  

“It clears the nasal passage. In winter, especially in polluted cities like Delhi, particulate matter clogs up the nasal cavity and lungs. This kriya cleanses out the dirt,” said a popular yoga trainer. 

Let us go into more detail about the benefits of jalneti. 

 

Benefits of Exercise: 

The cleansing process jalneti has several benefits as follows: 

1. Benefits of jalneti for upper respiratory tract conditions: 

According to yogic literature, jalneti may reduce the progress and occurrence of upper respiratory tract infections. It may be more effective in managing rhinitis, which occurs due to inflammation of the mucous membrane of the nose. It may also be helpful in sinusitis, in which inflammation occurs in the nasal spaces and head or sinuses. It appears to be effective in both children and adults. Jalneti process may restore nasal mucosa capacity and fight against mucus and dirt. Jalneti may also be helpful in respiratory diseases such as asthma, pneumonia, bronchitis, and pulmonary tuberculosis as it may clear the nasal canal and increase oxygen intake, improving respiratory functions.3 However, don’t rely on jalneti as it can cause serious side effects. So, please visit a doctor for proper therapy and try this under the supervision of a trainer. 

2. Benefits of jalneti for eliminating toxins from the body: 

Cleansing processes like neti and dhauti might be helpful in removal of toxins and other unwanted secretions from air sinuses and nasal passages. It might even clear the secretions from the gastrointestinal tract. In addition, it may help to reduce the volume of infected material and intensity of infection.4 Even so, you must consult a doctor for proper diagnosis and treatment. 

3. Benefits of jalneti for rheumatoid arthritis:  

A study by Singh et al., 2011 showed the effectiveness of jalneti and yoga asanas in managing rheumatoid arthritis. It may reduce the symptoms of rheumatoid arthritis like early morning stiffness, pulse rate, joint inflammation, pain intensity, lymphocyte count, blood pressure and uric acid levels in the participants.4 Thus, yoga and jalneti might be used as sound therapy for rheumatoid arthritis for faster healing if done with medication. Kindly consult a doctor for better results. 

4. Benefits of jalneti for mental health: 

Jalneti may improve the presence of mind and intelligence. Also, it may relieve stress. In a study, Uma and others developed an integrated approach to yoga comprising jalneti as a therapeutic tool for mentally disabled children. The results were positive as it improved their mental ability, intelligence and social behaviour. In addition, jalneti may improve memory, concentration and occupational stress. Also, it may help reduce anxiety and depression.3,5 However, the promising result of jalneti in improving mental health needs to be explored. Please consult the doctor to avoid complications. 

5. Benefits of jalneti for eyes: 

Lauha et al. did a study comparing yoga therapy, including jalneti and others. The result was that jalneti and others had a more significant impact on the reduction of myopia, a condition where distant objects appear blurry. Jalneti may relax the eyes by stimulating the tear ducts and glands. It may improve eyesight. Along with other yoga techniques, it may help with symptoms such as eye pain, heaviness, strain and moisture. Even so, we need more research to claim the effects of jalneti on the eyes.2,3 Kindly consult the doctor and do not rely on jalneti alone as it may cause side effects. 

 

6. Benefits of Jalneti for Haemoglobin and RBC: 

Priti Verma, 2015 researched the effect of pranayama on selected haematological variables related to blood and blood organs in male and female players. The study found that two months of pranayama practice had a considerable effect on all three haematological variables, such as haemoglobin and RBC, in male players. Pranayama exercises for two weeks significantly affected female players’ haemoglobin.1 Even so, more research is needed to prove the effects of jalneti on this topic. Kindly consult the doctor. 

7. Benefits of Jalneti for thyroid: 

Hypothyroidism is a common condition characterised by thyroid hormone deficiency. Regular yoga may stimulate adequate blood flow to the thyroid gland. Pranayama and jalneti may help release stress and improves a sense of deep relaxation. It may be beneficial for the thyroid and for hypothyroidism because it may encourage blood flow, which offers nourishment to the cells and may help in the thyroid gland function.6 Kindly consult the doctor; if it is not treated correctly, it can have severe adverse health impacts.  

8. Other benefits of Jalneti: 

  1. Jalneti may help reduce discomfort and excess nasal flow.2 
  1. It may help reduce snoring.2 
  1. It might help relieve covid-19 symptoms.7 
  1. It might help in maintaining complexion of face.2 
  1. It may effectively manage diseases of several organs from the neck upwards.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. Those suffering from chronic nasal bleeding should perform under proper guidance.3 
  1. If you are suffering from ear infections, you must avoid practising jalneti.3 
  1. Suppose you are suffering from nasal septum deviation, a physical nose disorder involving a displacement of the middle nasal bone. In that case, please consult the doctor and perform jalneti under the guidance of a trainer.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  

Neti is a technique for cleansing nasal passages. It is a type of shatkarma. ‘Shat’ means six, and ‘karma’ means activity. Jalneti is a type of neti kriya, a cleansing procedure associated with the upper respiratory system. It may assist with visual, lung, thyroid, and other conditions. It appears to be effective in both children and adults. However, if you suffer pain or have any other issues when performing jalneti, you must discontinue and consult a physician. 

 

Frequently Asked Questions 

Does jalneti help to reduce snoring at night? 
Jalneti practice may clean the nasal passages as well as the throat. It may clean the pollutants from the nose. It may help supply more oxygen to the whole body and enhance the functioning of the nostrils and brain cells. In addition, it might have a relaxing effect on the mind and may reduce snoring at night. Kindly consult a specialist for proper diagnosis and treatment.2  
Does jalneti show any effect on the skin?  
Jalneti may improve the complexion of face.2 However, studies need to be done to find more information on jalneti and its effects on the skin. 
What is occupational stress, and how is jalneti helpful in occupational stress disease? 
Occupational stress is the adverse health effects of physical and emotional responses when an employee’s resources don’t compete with the job demands or talents. It may result in poor mental and physical health. Yoga practices such as jalneti prepare individuals to deal with challenging work conditions and adapt to the job’s various mental and emotional needs.5 It may help combat stress levels. However, consult a doctor for proper diagnosis and treatment. 
Does jalneti alleviate symptoms of HIV (human immunodeficiency virus)? 
No, jalneti doesn’t provide any relieving effect for HIV patients. However, research is required to prove the effect of jalneti on HIV.
How is jalneti helpful in managing symptoms of covid-19? 
Jalneti may clear the nasal passage and enhance oxygen intake, boosting respiratory functions. Therefore, by practising jalneti, we may improve respiratory symptoms like the common cold, cough, asthma and pneumonia, which are the primary symptoms of covid-19. However, you must consult a doctor if you suspect covid-19.7 

References: 

  1. Verma P. Pranayama Practice: Its effect on Haematological Variables of Male and Female Inter University Players Priti Verma. Available from: https://www.academia.edu/20121717/Pranayama_Practice_Its_effect_on_Haematological_Variables_of_Male_and_Female_Inter_University_Players 
  1. Naragatti S. Neti Kriya Enhances the Nasal Functions. Journal of Current Medical Research and Opinion. 2022 Aug 2;5(08):11281-283. Available from: http://www.cmro.in/index.php/jcmro/article/view/539/715 
  1. Meera S, Rani MV, Sreedhar C, Robin DT. A review on the therapeutic effects of Neti Kriya with special reference to Jala Neti. Journal of Ayurveda and integrative medicine. 2020 Apr 1;11(2):185-9. Available from: https://www.sciencedirect.com/science/article/pii/S0975947617306216 
  1. Singh VK, Bhandari RB, Rana BB. Effect of yogic package on rheumatoid arthritis. Indian J Physiol Pharmacol. 2011 Oct 1;55(4):329-35. Available from: https://pubmed.ncbi.nlm.nih.gov/23362725/ 
  1. Verma A, Shete SU, Doddoli G. Impact of residential yoga training on occupational stress and health promotion in principals. Journal of Education and Health Promotion. 2020;9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161695/ 
  1. DR Gupta R. Case Study on Patient with Hypothyroidism. International Journal of Creative Research Thoughts (IJCRT), 2020 Aug;8(8):2184-2188. Available at: http://www.ijcrt.org/papers/IJCRT2008235.pdf 
  1. Nair PM. Integrated approach of yoga and naturopathy alongside conventional care: A need of the hour healthcare strategy in the management of COVID-19 in India–An overview. Yoga Mimamsa. 2020 Jul 1;52(2):70. Available from: https://www.ym-kdham.in/article.asp?issn=0044-0507;year=2020;volume=52;issue=2;spage=70;epage=75;aulast=Nair 

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

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

 

Introduction: 

Yoga and naturopathy have found a whole new meaning in the modern world, redefined as per the need of present times. In India, they are combined as a separate system of medicine. For further development of yoga, Central Council for Research in Yoga and Naturopathy was constituted by the Ministry of Health & Family Welfare, Government of India. Naturopathy physicians often prescribe yoga therapy to manage various ailments as additional care without interfering with the mainstream medicinal treatment protocol.1 

Ashwini Mudra, or the horse gesture, is a simple and effective practice with many physical, psychological and spiritual benefits.2 Read further to know about its benefits. 

What is Ashwini Mudra?  

Ashwini Mudra is like the Kegel exercise, in which muscles around the vagina are held and released repeatedly. On regular practice, Ashwini mudra may help tone muscles in the perineal area and pelvic floor (areas between the thighs containing the urinary region, genitals, rectum, bottom, and vagina or penis). It might also improve the blood flow to this region and further also may help to maintain tissues of the vaginal and urethral (the tube through which urine leaves the body) region.1,3 

Ashwini mudra or anal lock also helps in the relaxation and contraction related to the gluteal muscles (fleshy muscles of the buttocks), perineum (the area between the thighs), as well as the area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina or penis.1  

How to do it? 

To perform ashwini mudra you must sit in any relaxed, comfortable position and take a deep breath. Practise this mudra with following steps1:  

  • Sit in any comfortable posture, keeping your spine straight and long. 
  • Gently contract the sphincter (the muscle that relaxes or tightens to open or close a passage or opening in the body) and vaginal muscles, like holding back urination.  
  • The perineum area (pubic area between the thighs) should be held firm and the pelvic floor (muscles around your bladder, bottom, and vagina or penis) should feel as if experiencing an upward lift. 
  • You can hold this contraction for a few breaths, then after a few breaths, release and relax. 
  • Initially, repeat it up to five to 10 times, then with practice the repetitions and the duration can be increased.  
  • In the variations of ashwini mudra, you can perform it in standing and inverted poses but not forward bends.1,3 

Do You Know? 

Here are some exciting and trivia facts about ashwini mudra which make for an enjoyable read, such as: 

  • As per the Gheranda Samhita, Ashwini mudra might be helpful for all rectum-related diseases (such as haemorrhoids, abscess or a collection of pus and polyps or a small lump) 
  • This pose denotes and represents the act of living like a horse by achieving agility, strength and energy similar to a horse. 
  • Ashwini mudra when it was introduced, was considered a part of hatha yoga posture. 

Benefits of Ashwini Mudra: 

Ashwini mudra is a beneficial pose for several conditions; some of ashwini mudra benefits are as follows: 

1. Benefits of Ashwini Mudra for Postpartum Recovery: 

Ashwini mudra might help energise the nervous system and may help tone the pelvic region (between the abdomen and the legs) with regular practice. It can be helpful before conceiving, throughout the pregnancy and post-delivery. It might be a beneficial practice for other post-partum problems like haemorrhoids, issues related to gonads, rectum and perineum (pubic area between the thighs).2 

2. Benefits of Ashwini Mudra in improving Stress Urinary Incontinence 

Arthur Kegel (1948), described that relaxing and tensing the pelvic floor muscle (muscles in area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina), may be beneficial for Stress Urinary Incontinence (SUI), a condition in which urine leaks during the moments of physical activity that elevates pressure in the abdominal region such as sneezing, laughing, coughing and exercise).4  

Largo Janeseen et al. (1991), Brown C (1998) and Datillo et al. (2001), in their studies, also demonstrated that under proper clinical supervision, pelvic floor muscular rehabilitation may be beneficial for women suffering with SUI. Ashwini mudra is described in ancient Indian text as an exercise that may cause pelvic floor muscle contraction thus, it may help improve SUI in women.4  

3. Benefits of Ashwini Mudra for Menopausal Women: 

Menopause may cause reduced estrogen (hormone associated with the female reproductive organs) levels affecting the vaginal tissue and urethra. With the start of menopause, the linings in the vagina and urethra (the tube through which urine leaves the body) tend to get thinner, drier and less flexible. Since blood supply reduces in that area, some women also suffer urinary problems during menopause. To respond to these difficulties, yoga teachers recommend ashwini mudra. This mudra can help tone the perineal area and pelvic floor (area between the thighs that contains the urinary region, genitals, rectum, bottom, and vagina) and increases blood flow to the pelvic region (between the abdomen and the legs).Therefore, it may ease menopausal symptoms and maintain healthy vaginal and urethral tissue (tissues of the tube through which urine leaves the body).3  

4. Benefits of Ashwini Mudra in Mental Disorders 

Nagammanavar and Natekar, in their study in 2020, observed that since ashwini mudra was able to revitalise the entire psycho-neuro endocrine system (a complex network of glands and organs responsible for the release of hormones, central and peripheral nervous systems), it may be helpful for adolescents suffering from mental disorders.5 Ashwini mudra can be recommended for its benefits for its harmonising and calming effect on the body’s physiological functions.7 Thus, it might be possible to have similar effects for adults, however there is insufficient data that can support this effect of ashwini mudra on adults. 

There is continuous research ongoing in this area. The benefits of ashwini mudra mentioned above are still under observation and need further validation with proper scientific evidence.  

5. Other Benefits of Ashwini Mudra 

  • Ashwini mudra may help those suffering from piles.6 
  • It can help to decrease blood pressure to some extent.7 
  • It might also help to reduce the inflammation of prostate glands.8 

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

 

Risks of Exercise 

It is essential to perform ashwini mudra properly as guided by your trainer or instructor. There are a few other things to be prevented while performing this gesture to avoid related risks: 

  • Ashwini mudra can be performed in any comfortable posture except in forward bend poses.3Since it may have some effect on decreasing blood pressure, it is better to be avoided by people suffering from low blood pressure as it might lower the blood pressure further.7 

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  

Ashwini mudra or horse pose is just like Kegel exercise; thus, it may be beneficial to maintain healthy vaginal and urethral tissues. It can be helpful for postpartum recovery and menopausal problems. It might also affect Stress Urinary Incontinence and support adolescent mental health. Therefore, if performed correctly under the guidance of a yoga expert, ashwini mudra may be a blessing for humankind. 

Frequently Asked Questions 

1) What are the other names of ashwini mudra? 
Ashwin mudra is called horse pose, horse gesture yoga or anal lock. 1,2,4 
2) Are there any benefits of ashwini mudra for piles? 
Among all mudras, ashwini mudra, in which we contract and relax muscles around the vagina and urethra, is considered the most beneficial for piles.6 
3) What are the benefits of ashwini mudra for women? 

Ashwini mudra can be beneficial for women for various conditions such as pregnancy and postpartum recovery, problems related to menopause and Stress Urinary Incontinence when performed under the guidance of a yoga expert.2-4 However, such benefits need further studies and evidence to be confirmed. 

4) Are ashwini mudra and moola bandha mudra the same? 

No, ashwini mudra and moola bandha mudra are different. In ashwini mudra, we contract and relax muscles around the vagina and urethra. In moola bandha mudra, the strain is laid on the rectal muscles such that the muscles around the anus are tightened. The mudras are very different because they target different muscle groups. 2 

5) What are the precautions to be followed while performing ashwini mudra? 
For any yoga asanas and mudras to achieve their maximum benefits, you must perform them properly as guided by your trainer. While performing ashwini mudra, you should not combine it with any forward pose. People with blood pressure problems should not perform this mudra.3,7 

References: 

  1. Vinchurkar SA, Arankalle DV. Integrating yoga therapy in the management of urinary incontinence: a case report. Journal of Evidence-Based Complementary & Alternative Medicine. 2015 Apr;20(2):154-6. Internet [cited on Sep 2022] Available from: https://journals.sagepub.com/doi/epub/10.1177/2156587214563311 
  1. Antenatal and Post-Natal Yoga Practices, Advanced Centre for Yoga Therapy, Education & Research (Acyter), JIPMER. Notes. Internet [cited on Sep 2022] Available from: https://d1wqtxts1xzle7.cloudfront.net/59303633/yoga_preggy20190518-57087-1ahdjwf-libre.pdf  
  1. Sander E. Menopause the yoga way. Yoga J. 1996;126:68. Internet [cited on Sep 2022] Available from: https://static1.squarespace.com/static/5554d496e4b09be6e53c81a6/t/5cc106af0852298b325a5d2d/1556154117778/Menopause+-+the+Yoga+Way+-+Ellen+Sanders+YJ+Article.pdf  
  1. Vidhyadhari BS, Mishra P, Madhavi K, Nageswararao MM. Qualitative Analysis of Postural Variations in Adolescent Girls. Website: www. ijpot. com. 2016 Jul;10(3):191. Internet [cited on Sep 2022] Available from: https://www.researchgate.net/profile/Murali-Malasala/publication/304670677_Qualitative_Analysis_of_Postural_Variations_in_Adolescent_Girls/links/5b8ce6cc4585151fd14480d3/Qualitative-Analysis-of-Postural-Variations-in-Adolescent-Girls.pdf#page=197 
  1. Nagammanavar RY, Natekar DS. Importance of Yoga during Adolescence Period. EXECUTIVE EDITOR. 2020 Sep;11(9):84. Internet [cited on Sep 2022] Available from: https://ijphrd.com/scripts/IJPHRD_Sept.2020_final.pdf#page=90 
  1. Sukumar BS, Tripathy TB, Rakshith KR. Management of Haemorrhoids (Arsha) with Yogic Life Style. Journal of Ayurveda and Integrated Medical Sciences. 2017 Oct 31;2(05):126-32. Internet [cited on Sep 2022] Available from: http://www.jaims.in/jaims/article/view/319 
  1. Foldine MI. Part 1: Women’s Yoga Sadhana and Menstrual Cycle. Part 2: Immediate Effects of Yogic Pelvic Floor Muscle Exercises on Vaginal Squeezing Pressure and State Anxiety on Healthy Women–a Control Study. 2007. Internet [cited on Sep 2022] Available from: http://www.libraryofyoga.com:8080/jspui/bitstream/123456789/510/1/D.MSc.2007.08.pdf 
  1. Rakshith KR, Sinha K, LA VK. Yogic Intervention in Sexual Dysfunction-A Review. Journal of Ayurveda and Integrated Medical Sciences. 2017 Aug 31;2(04):243-50. Internet [cited on Sep 2022] Available from: http://www.jaims.in/jaims/article/view/273 

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

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

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

Introduction

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

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

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

What is Natarajasana?

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

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

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

How to do it?

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

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

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

Maintain balance by keeping both knees together.

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

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

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

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

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

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

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

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

Do You Know?

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

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

Benefits of Natarajasana:

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

1. Benefits of Natarajasana for Weight Loss:

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

2. Benefits of Natarajasana for Blood Circulation:

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

3. Benefits of Natarajasana for Digestion:

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

4. Benefits of Natarajasana for Balance and Coordination:

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

5. Other Benefits of Natarajasana 

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

Yoga practice may help develop the body and mind; however, it is not an alternative to modern medicine. Therefore, you should not depend on yoga alone to treat any health condition. Instead, consult a qualified doctor who will assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.  

Risks of Exercise 

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

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

Conclusion 

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

Frequently Asked Questions  

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

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

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

References 

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

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

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

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

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

 

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

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

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

Introduction: 

The ancient Indian discipline of yoga has taken the western world by storm. Modern-day yoga has been excellently reflected in the blogosphere. Famous Hollywood celebrities like Jennifer Aniston, Madonna, Britney Spears, Maria Sharapova, Meghan Markle, Robert Downey Jr. and many more have been practising the art of yoga for their mental and physical well-being. 

The United Nations proclaimed 21st June as the International Day of Yoga to spread awareness about the importance and holistic health benefits of yoga. Yoga is more than just an exercise; it is a way to discover a sense of oneness with yourself, the world and the nature.  

 fingers represent five elements: thumb (Fire), index finger (Air), middle finger (Space), ring finger (Earth), and little finger (Water). The yoga mudras aim to bring back the elemental balance by guiding the flow of life energy within the body. Let us look at the health benefits of one of the mudras- prithvi mudra.1 

What is Prithvi Mudra? 

Mudras have been depicted in Buddhist, Hindu and Christian imagery for centuries. Mudra therapy is an age-old effective therapy propounded by ancient sages. Mudra means hand gestures made for the betterment of the physical body. The principle of mudras is that the transfer of energy takes place from a higher to a lower level.1,2 

Imbalances in earth elements can cause obesity, weakness in cholesterol, bones or muscular diseases, etc.3 

In Sanskrit, ‘prithvi’ means earth, and ‘mudra’ means a gesture of the hands. Therefore, Prithvi mudra helps to awaken the element of earth in our body. Prithvi Mudra is also known as the ‘Sign of Benediction or Blessing.’1,2 


How to Do it? 

Prithvi mudra is a simple yogic hand gesture. It is performed using the ring finger and thumb in the following way: 

  • First, sit in a relaxed position. 
  • Now, bring your ring finger and your thumb closer. 
  • Next, place your hands with palms facing upwards on the thighs or above the knees. 
  • Slowly fold your ring finger and tap the tip of the ring finger to the tip of the thumb with some pressure. 
  • Try to keep the rest of the three fingers extended and straight as much as possible.1 

Did You Know? 

Read through some of the interesting facts about prithvi mudra: 

Jesus Christ is often painted with his right hand in Prithvi Mudra, where the tips of the thumb and ring finger are joined.2 

Greek Orthodox priests often hold the fingers of their right hand in prithvi mudra while making the sign of the cross during a spoken blessing.2 


Benefits of Prithvi Mudra 

Some of the potential benefits of prithvi mudra are: 

1. Benefits of prithvi mudra for improving stamina 

Prithvi mudra may help in improving stamina. Further research is yet to be done to claim the effect of prithvi mudra on enhancing energy. However, you must consult your doctor and take appropriate medications to improve your stamina instead of solely relying on yoga.3 

2. Benefits of prithvi mudra for relieving chronic fatigue 

Prithvi mudra may help to alleviate fatigue which may be caused due to various reasons. Prithvi mudra may help prana to flow better through the spine and the other parts of the body. Prana is the sanskrit word of breath and refers to ‘life force’. This flow of prana ensures energy flow in all parts of the body and may therefore, keep the body energetic and reduce fatigue.  More clinical trials are required to check the effect of prithvi mudra to get rid of fatigue. However, you must not rely solely on prithvi mudra to eliminate fatigue.1,3 

3. Benefits of prithvi mudra for osteoarthritis 

Osteoarthritis is the wearing off of tissues present at the ends of bones. Prithvi mudra may help in the case of osteoarthritis. Further studies are required to check how beneficial prithvi mudra is for osteoarthritis. Therefore, you must consult your doctor if you experience joint pain.3 

3. Benefits of prithvi mudra to heal wounds 

Prithvi mudra may help to heal cuts and wounds. It might also help enhance the growth of the tissues. More studies are yet to be done to check if prithvi mudra can help to heal body tissue. However, you must not solely rely on prithvi mudra in case of injury that destroys the body tissues and seek medical help.1 

4. Benefits of prithvi mudra for skin, bones and nails 

Prithvi mudra may be beneficial for dry and cracked skin. It might help increase the bone density and help in case of bone fractures. Prithvi mudra may also reduce the brittleness of nails. However, more studies are required to check these properties. Therefore, you must consult a specialist for these problems.1 

5. Benefits of prithvi mudra to enhance immunity 

Practising mudras like prithvi mudra on a daily basis may help boost immunity and may therefore, fight against infections like Covid-19. Further investigation is needed to check if prithvi mudra may enhance immunity. You must consult a doctor if you have been diagnosed with infections like covid-19.3 

6. Benefits of prithvi mudra for brain tumour 

A yoga regime consisting of prithvi mudra may be additionally used with ongoing treatment to manage brain tumours. The result of a case study suggested that ayurvedic medication, along with yoga therapy, may be beneficial in managing brain tumours. However, more clinical trials are required to check the effect of the same. You must take proper treatment if diagnosed with a brain tumour.4 

7. Benefits of prithvi mudra to increase concentration 

Prithvi mudra may have some effect on the cognitive brain. When practiced along with dhyana mudra, it may help to improve concentration and may keep the mind stable. However, more studies are required to check the impact of prithvi mudra on concentration.4 

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 

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 prithvi mudra. You must be extra cautious if you have heart disease. Pregnant and lactating mothers should be careful too. It is best to perform prithvi mudra under professional guidance. 

Conclusion 

Mudra therapy is an age-old effective therapy propounded by ancient sages. In Sanskrit, ‘prithvi’ means earth, and ‘mudra’ means a gesture of the hands. Therefore, Prithvi mudra helps to awaken the element of earth in our body. Prithvi mudra may improve stamina, relieve fatigue and boost the growth of tissues. It may be used in the case of osteoarthritis, brain tumour and to heal wounds. In addition, it may prevent covid-19 infections and may improve concentration. It is best to perform prithvi mudra under professional guidance. 

Frequently Asked Questions 

1) What are the benefits of prithvi mudra?? 

Prithvi mudra may improve stamina, relieve fatigue and boost the growth of tissues and heal wounds. It may be used in the case of osteoarthritis, brain tumour, and to heal wounds. In addition, it may boost immunity and may improve concentration. However, you must not solely rely on prithvi mudra for the treatment of the diseases.1-4 

2) What are the steps to do prithvi mudra? 

First, sit in a relaxed position. Now, bring your ring finger and your thumb closer. Next, place your hands with palms facing upwards on the thighs or above the knees. Slowly fold your ring finger and tap the tip of the ring finger to the tip of the thumb with some pressure. Try to keep the rest of the three fingers extended and straight as much as possible.1 

3) What are the risks associated with prithvi mudra? 

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

4) Is prithvi mudra beneficial to enhance our immunity?  

Yes, regular practice of prithvi mudra may boost the body’s immunity. Therefore, it may help to fight against infections like Covid-19 infections.3 

5) What are the effects of prithvi mudra on brains? 

Prithvi mudra may have some effect on the cognitive brain. It may help to improve concentration and may keep the mind stable.4 

References: 

1) Sunitha S, CP S. Mudra Therapy and Its Classification. International Journal of Health Sciences and Research (IJHSR). 2021;11(1):118-26. Available from: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR_Abstract.016.html 

2) Rajput MS. The source, meanings and use of “mudra” across religions. Int. J. Interdiscip. Res. Arts Humanities. 2016;1:37-42. Available from: https://core.ac.uk/download/pdf/144734522.pdf 

3) 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 1st January (pp. 41-59). Academic Press. Available from: https://reader.elsevier.com/reader/sd/pii/B9780323998789000017?token=D211E83972FB7BAD49E712EA6D42FC34D8E8F8EB64BB0CBA2A9E064B5BC52F52E072250BC78015E389BE0B8612076A44&originRegion=eu-west-1&originCreation=20220915190510 

4) Sapra UK, Sharma R. Management of hemangioblastoma of brain with Ayurveda and Yoga: A case report. Journal of Ayurveda Case Reports. 2020 Jul 1;3(3):99. Available from: https://www.ayucare.org/article.asp?issn=2667-0593;year=2020;volume=3;issue=3;spage=99;epage=102;aulast=Sapra 


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 Matsyasana (Fish Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Matsyasana (Fish Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

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

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

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

What is Matsyasana?  

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

How to do it? 

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

The steps to do Matsyasana are as follows: 

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

Do You Know? 

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

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

Benefits of Matsyasana: 

The potential benefits of Matsyasana are as follows: 

1. Benefits of Matsyasana for Diabetes:  

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

2. Benefits of Matsyasana for Gynaecomastia:  

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

3. Benefits of Matsyasana for Primary dysmenorrhoea:  

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

4. Benefits of Matsyasana for Obesity:  

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

5. Other benefits of Matsyasana: 

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

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

Risks of Exercise 

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

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

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

Conclusion  

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

Frequently Asked Questions 

1) What is Matsyasana (Fish Pose)? 

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

2) Can Matsyasana be done during pregnancy? 

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

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

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

4) Is Matsyasana suitable for reducing belly fat? 

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

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

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

References: 

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

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

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Benefits of Naukasana (Boat Pose Yoga) and How to Do it By Dr. Ankit Sankhe

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Benefits of Naukasana (Boat Pose Yoga) and How to Do it By Dr. Ankit Sankhe

Introduction  

Today, our life has taken a fast pace. We are constantly under tremendous pressure to fulfil our never-ending responsibilities and meet deadlines. This has made us neglect our precious health. Investing your hard-earned money in fancy equipment and gym memberships may not be the wisest decision, but that shouldn’t keep you from giving your body the care and love it deserves!  

Yoga is believed to be originated way earlier than the dawn of civilization. As per the yogic culture, Lord Shiva has been seen practising Yogasana. Hence, he has been called the ‘Adiyogi.’ In addition, it has been scientifically recognized, as the regular practise of asanas brings overall well-being. One such asana is Naukasana! This blog explains the procedure of Naukasana, its benefits and much more.  

What is Naukasana?  

Naukasana or Navasana is a Sanskrit name in which ‘Nauka’ or ‘Nav’ means a boat, whereas ‘asana’ means pose or posture. Therefore, it is called the Boat pose because the final posture of the body resembles a boat or yacht.1-3 

Naukasana benefits your lower back and abdominal muscles. While performing boat pose yoga, your abdominal muscles are expanded and contracted, building core strength and boosting energy in the whole body.2,3 

There are different variations in performing Naukasana. We recommend you do the simpler boat pose and after mastering the basics, go for other variations. Here are a few variations that you may try: 

Naukasana in the supine position– Naukasana in a supine pose is performed by facing upwards and lying on the back. You may follow the Dandasana (seated staff pose) as a preparatory pose for the supine position.2 Supine pose Naukasana has two types- 

  1. Paripurna Naukasana or full-boat pose: Here your body is balanced on the tripod of the seated bone and tailbone. Your legs and thighs are maintained at a 45-degree angle above the floor with the knees are straight in the air. Your head is straight up and your hands should be grabbing your toes.3 (Image 1) 
  1. Ardha Naukasana or half-boat pose: It is similar to the full-boat pose; however, the only difference is that the knees are bent and lower legs are parallel to the ground. Your hands are stretched forward and your head is kept straight.3 (Image 2) 

Naukasana in the prone position– Naukasana in a prone pose is performed by facing downwards and lying flat on the stomach. Here, your body is resting on the floor and your arms, chest and legs are stretched straight upward. You may follow the Dhanurasana (bow pose) as a preparatory pose for the prone position.2 

How to do it?  

Naukasana is an intermediate level asana. In this, the person can balance their breath and body movement professionally.3  

The following steps of Naukasana will guide you to practise both supine and prone variations. 

Supine position: Start by lying on the floor facing upward; your knees and legs are straight on   

the floor. Keep your hands behind the knees. 

  • Exhale and while breathing, slowly lift your legs from the floor. Then, move your thighs to a 45-degree angle while keeping them straight because the pressure is lost as soon as the legs are bent.  
  • Slowly elevate your chest, shoulders and back from the floor. Now, balance your entire body on your buttocks area (tripod of the seated bone and tailbone). 
  • Now, gradually straighten your legs. Next, try to push your toes tips above your eyes. This makes the full boat pose. 
  • If you find it hard to maintain the full boat pose, keep your knees bent and your shins parallel to the ground. This makes a half-boat pose. 
  • For the shoulders, pull them back and stretch both your hands to grab your toes. If difficult, hold your ankles or knees to complete the pose. 
  • Keep your spine long and straight and maintain a toned lower stomach. 
  • With normal breathing, hold the position for 10-20 seconds for one round, then gradually go for one minute. Repeat this cycle three times. 
  • Returning to the initial position while exhaling, release your toes and bring your lower body down. Slowly lower the legs and get your back into the supine pose.2-4 

Prone position: Start by lying flat on the stomach, facing downward with your forehead on the floor.  

  • Bring your arms in front of the head, closer to the ear and rest them on the floor with palms joined together. 
  • Exhale and while inhaling, raise your arms, forehead and chest from the ground and simultaneously lift your legs from the waist, keeping them straight. Your entire weight should be on the stomach.  
  • Slowly lower your shoulder, forehead, arms and legs to return to your original position. Return hands to sides and chin on the ground in the prone position.2 

Do You Know?  

Here is an interesting fact about Naukasana yoga that might amuse you:  

  • Dr V. Gunasekaran from Tamil Nadu, on September 21 2019, performed Naukasana for two minutes and four seconds and became the only male to make a world record for the longest time holding Naukasana pose on a table.5 

Benefits of Naukasana:   

Naukasana yoga is a stretching asana that allows your body to release stress. Some of the potential benefits of the Naukasana are described below:   

1. Benefits of Naukasana for Nervous System 

Naukasana yoga may help bring positivity and balance to the nervous system and reduce nervous tension. It may remove fatigue and laziness from the body and bring freshness and vitality to the body. It also helps improve your ability to concentrate on your daily tasks.1-4 

2. Benefits of Naukasana for Core Strength  

If you find your stomach sticking out more than your chest, it may be a sign that you have low core muscle strength. However, regular practise of boat asana might help build core strength and also might help alleviate body fatigue. It may expand your chest by stimulating your abdominal muscles while developing the hip flexors. It may strengthen your hips and boost general endurance.3 

3. Benefits of Naukasana for Digestion  

If you feel uneasy because of improper digestion, you must try Naukasana yoga. The regular practice of the boat yoga pose may strengthen your digestion by boosting metabolism and stimulating digestion. In this asana, your diaphragm is elevated, which circulates the air in the belly, removes gases, eases the pressure on your stomach, and facilitates digestion. It may also help with constipation, acidity and sluggishness of the digestive organs.3 

4. Other benefits of Naukasana 

  • Practising boat pose yoga may tone the legs, thighs, calves and arm muscles, making them more flexible.1,2 
  • It may also push out the stagnant blood in the legs, increasing its flow in the body.2 
  • It may help with complications related to hernia and kidney problems. 
  • The boat pose creates positive pressure on the stomach. It massages the abdominal organs like the intestine, pancreas, liver, kidney, etc., boosting their functioning.2 
  • Boat posture may also loosen tight hamstrings, thus improving flexibility.3  
  • It may help to reduce the fat in the abdominal area, making you feel lighter.2 

Yoga practice may help develop the mind and body; however, it is not an alternative to modern medicine. Therefore, you should not rely on yoga alone to treat any condition. Instead, consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.  

Risks of Exercise   

Precautions and contraindications of the Naukasana pose are: 

  • While performing the boat pose, there is a lot of pressure on the stomach region, so people with recent stomach surgery or stomach ulcers must avoid the boat pose.2 
  • People with high/low blood pressure, heart diseases and asthma are not recommended to try Naukasana as it may cause severe complications.1,2 
  • Pregnant women must not perform boat pose as it may lead to unsafe positions causing injuries.1,2 
  • Women during the first two days of menstruating should avoid boat pose as it may cause cramping.2 

People with severe headaches, migraines, vertigo and a history of paralysis must take precautions as it may create wrong positions compromising the neck, shoulder and arms.2 

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

Conclusion  

Naukasana or Navasana is called the boat pose because the body appears like a boat in the final position. It is an intermediate-level asana where one has achieved control of one’s breathing and bodily movements. It can be performed in different variations, mainly in the supine or prone position. The boat pose targets the abdominal muscles, legs and lower back, improving core strength. Overall, it is an excellent stretching exercise. 

Frequently Asked Questions   

Why is Naukasana called the ‘boat pose’?  

Naukasana is a Sanskrit name where ‘Nauka’ means a boat and ‘asana’ means pose or posture. While performing Naukasana pose, our body appears boat shape in the final position hence, referred to as Naukasana.2 

What are the contraindications of boat pose? 

The contraindications of boat pose include high/low blood pressure, asthma, heart diseases, recent abdominal surgery, pregnancy, menstruation, severe headaches and migraine, etc.1,2 

How many repetitions of boat asana can be performed? 

You may take three repetitions of boat pose at a time and try to hold the position for about 10-20 seconds.2 

Is Naukasana safe during pregnancy? 

Pregnancy is one of the contraindications of boat pose. Pregnant women should avoid doing this pose as it might create an unsafe position leading to complications.1,2 

What body parts are targeted in the Naukasana pose? 

In Naukasana yoga, body parts such as abdominal muscles, legs, thighs, calves, hips, lower and upper back, arms, shoulders, etc. are mainly targeted.1-4 



References 

  1. Boat Pose | Naukasana | Navasana | Yoga Health Benefits | The Art of Living India [Internet]. [cited 2022 Sep 7]. Available from: https://www.artofliving.org/in-en/yoga/yoga-poses/boat-posture?utm_source=Google&utm_medium=Search&utm_campaign=SB_AOL_Traffic&gclid=CjwKCAjwvNaYBhA3EiwACgndgkzGfxF5U4klJ_ByfkiV5teludtYcQTtm_Q0PcWnDPwpTZoL-VOl8xoCYukQAvD_BwE 
  1. Yogapoint- Guide to Yoga Practices. [Internet]. Yoga Point India; [cited 2022 Sep 6]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf 
  1. Boat Pose Yoga (Paripurna Navasana) – How to Do at Home? [Internet]. [cited 2022 Sep 5]. Available from: https://www.yogabear.org/boat-pose-yoga/ 
  1. Boat Pose – Paripurna Navasana – Australian School of Meditation & Yoga | ASMY [Internet]. [cited 2022 Sep 5]. Available from: https://asmy.org.au/yoga/boat-pose/ 
  1. Elite World Records [Internet]. [cited 2022 Sep 5]. Available from: https://eliteworldrecords.org/records/longest-time-holding-navasana-yoga-pose-on-a-table-by-an-individual-male-&669 


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 Padahastasana and How to Do it By Dr. Ankit Sankhe

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

Introduction: 

Isn’t it thought provoking that yoga uses the body to heal the body? Yoga relies on your own body for strengthening it. It focuses on steady posture and relaxation of muscles. This is what makes yoga different from other exercises. Other forms of exercises focus primarily on external equipment and inducing stress on the body.  

Indian saints developed the traditional methods of yoga to control the mind and bodily activities.  Every human wishes to live in harmony with oneself. Physical, mental and spiritual balance is of utmost importance.1 

Today, Yoga is globalised and is widely practised in India and western countries.  People of all age groups, gender and nationalities practice yoga in various settings like schools, gyms, yoga studios, parks, homes, and temples. Yoga has become a profitable enterprise as its interest in people keeps increasing. Yogalates and Yogarobics are some of the modernised versions of yoga.2 

Yoga often sees the practice of asanas, one of which is padahastana. Let us look at some interesting features and benefits of padahastasana. 

What is Padahastasana 

Padahastasana is one of the asanas (pose) of surya namaskar. Surya means sun, and namaskar means salutation. Surya Namaskar comprises of breathing techniques (pranayama) and 7 asanas that are performed in cyclic order, thereby creating 12 asanas in total. Surya Namaskara includes 7 asanas like Pranamasana, Hastautthan Asana, Hastapad Asana, Ashwasanchalan Asana, Ashtang Namaskar, Bhujangasana and Parvatasana.3 

Pada means feet and hasta means hands. Therefore, padahastasana means keeping the palms down towards the feet.4 Padahastasana is also called hand-to-foot pose. It uses the breathing pattern of Ucchavasa, which refers to normal breathing. This means no exhalation or inhalation of breath, rather simple free breathing.3 

How to do it? 

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

  • First, stand straight with feet about 2 inches apart. 
  • Then inhale slowly and simultaneously bring your arms up. 
  • Now, stretch the body from above your waist. 
  • Exhale and slowly bend forward until your palms touch the ground. 
  • Make your back as straight as possible by stretching it. 
  • Maintain this posture for 10-30 seconds. Breathe normally at this time. 
  • Now inhale and slowly come up to an upright position and stretch your arms right above your head. 
  • Finally, exhale slowly and come back to the starting position. 
  • Relax in samasthiti. Samasthiti is a simple standing pose, with feet together and body upright.4 
  • This is one cycle of padahastana.  

Do you know? 

  • The mantra ‘om suryay namah’ is chanted while doing this pose, which means prostration to Him who induces activity. 
  • The evolution of padahastasana has been started as early as 1938 and continuing till date. 

Benefits of Padahastasana: 

Some benefits of hand-to-foot pose are as follows: 

1. Benefit of Padahastasana for Headaches: 

Yogic postures like padahastasana may effectively control headaches. Sang in 2015 found that practising padahastasana may reduce headaches and the use of symptomatic medication. A clinical trial was conducted where migraine patients were using yoga conventional care for six weeks. The results suggested that people who practised this pose showed lesser frequency and intensity of headaches. However, if you have a severe headache for an extended period, you must consult your doctor.5 

2. Benefit of Padahastasana to Improve Concentration: 

Yoga postures like padahastasana may help to improve concentration and memory. It may be helpful in the case of ADHD symptoms in preschoolers (Samantha et al., 2019).  A clinical study on 100 students who practised yoga for about three months suggested significant improvement in attention, concentration and memory.5 

3. Benefit of Padahastasana to Improve Sleep: 

Short wavelengths of artificial blue light emitted by electronic gadgets may delay sleep by suppressing sleep-inducing hormones. A study showed that around 80% of participants using an electronic device for more than three hours a day experienced poor sleep quality. By reducing physiological arousal and inducing relaxation and positivity in the body, this asana may help to improve sleep. However, if you experience chronic sleep issues, you must get in touch with the doctor.5 

4. Benefit of Padahastasana to Manage Stress: 

The practice of padahastasana may help to manage stress by reducing heartbeat and blood pressure. It may also reduce the body’s oxygen demand, thereby reducing the vulnerability to stress. Fang and Li conducted a clinical trial on a population of 120 nurses. It was divided into two groups. One group attended the Yoga program while the other group did not. After a six-month follow-up, it was found that the ones who participated in the yoga program had reduced stress levels.5 

5. Benefit of Padahastasana for Heart Diseases and Blood Pressure: 

The practice of padahastasana may help to improve heart health and reduce the risk of heart disease. It may control blood pressure. A study by Manchanda, S.C. (2014) suggested that Yoga may maintain cholesterol and blood sugar levels. Patel and North conducted a trial of yoga practice in 34 subjects less than 75 years old. The result showed a significant reduction in blood pressure. However, you must consult your doctor in case of abnormal blood pressure.5 

6. Benefit of Padahastasana for Stomach Discomfort: 

This posture may help in the case of Irritable Bowel Syndrome (IBS). It includes abdominal pain, discomfort and bloating. A yoga module setup in a clinical trial, comprised various breathing techniques and postures. Padahastasana was one of the postures. The results showed a possible connection between the postures and the IBS symptoms. However, if you experience severe symptoms of IBS, you must immediately consult your doctor.6 

7. Benefit of Padahastasana to Improve Muscle Flexibility: 

Padahastasana may enhance the flexibility of hamstring muscles (muscles present at the back of the thighs). A study of 20 subjects suggested that padahastasana may improve hamstring muscle flexibility and reduce muscle tightness. However, further studies are required to confirm these claims.7 

8. Benefit of Padahastasana for Diabetes: 

Practising a series of postures that include padahastasana may help in the case of type 2 diabetes. The practice of yoga may keep blood glucose levels in control. Nagarathna et al. conducted a study where the subjects performed a variety of asanas. Padhastasana was one of them. The result of the study suggested a reduced risk of type 2 diabetes in individuals who practised yoga regularly. However, you must check your sugar levels and consult your doctor in case of abnormal sugar levels.8 

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

Risks of Padahastasana 

Conditions where padahastasana should be done cautiously are: 

  • People who have cardiac disorders must avoid doing this pose. 
  • You must refrain from practising this pose if you have vertebral and disc disorders. 
  • In case of abdominal inflammation, you must not perform padahastasana. 
  • People who have hernia shall not do the pose. 
  • People having ulcers, glaucoma, myopia, or vertigo shall refrain from doing padahastasana.4 

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 

Padahastasana is one of the 12 poses of surya namaskar. Pada means feet; hasta means hands. Therefore, padahastasana means keeping the palms down towards the feet. It means hand-to-foot pose. Yogic postures like padahastasana may effectively control headaches, improve concentration, control sleep deprivation and manage stress. The practice of padahastasana may improve heart health by keeping blood pressure in control. Additionally, it may relieve the symptoms of Irritable Bowel Syndrome (IBS). It may also control blood sugar levels and improve the flexibility of hamstring muscles. 

Frequently Asked Questions 

1) Which is the hand-to-foot pose in yoga? 

Padahastasana is the hand-to-foot pose. Pada means foot, hasta means hand and asana meaning pose. Therefore, padahastasana translates to hand-to-foot pose in English. 4 

2) What are the benefits of padahastasana? 

Padahastasana yoga pose may control headaches, improve concentration, control sleep deprivation and manage stress. It may improve the heart health by keeping blood pressure in control. Additionally, it may relieve the symptoms of Irritable bowel syndrome (IBS). It may also control blood sugar levels and improve the flexibility of hamstring muscles.5-8 

3) What are the steps of padahastasana? 

First, stand straight with feet about 2 inches apart. Then inhale slowly and simultaneously raise your arms up. Then, stretch up the body from your waist. Exhale and slowly bend forward until your palms touch the ground. Make your back as straight as possible by stretching it. Maintain this posture for 10-30 seconds. Breathe normally at this time. Now inhale and slowly come up to an upright position and stretch your arms right above your head. Finally, exhale slowly and come back to the starting position. Relax in samasthiti (simple standing position).4 

4) What are the contraindications of padahastasana? 

People having cardiac disorders, vertebral and disc disorders, hernia, glaucoma, abdominal inflammation, ulcers, myopia, vertigo shall be cautious while performing padahastasana.4 

5) Is padahastasana a part of surya namaskar? 

Yes, padahastasana is one of the poses of surya namaskar. 

References: 

1. Yadav SK, Kumar A, Kumar V, Kumar A. Importance of Yoga in daily life. Accessed on January. 2015;30:2019. Available from: http://eduera.org.in/eduera/saraswatischoollatur/uploads/questionpaperbank/13-06-2019-11-38-4949.717800-1stSunilthimaticalpaperVyechariki.pdf 

2. Singleton M, Byrne J, editors. Yoga in the modern world. London: Routledge; 2008. Available from: https://www.taylorfrancis.com/books/edit/10.4324/9780203894996/yoga-modern-world-mark-singleton-jean-byrne 

3. Nikam VM. A Role Of ‘Surya Namaskara’ For Good Health. Available from: https://www.aiirjournal.com/uploads/Articles/2020/03/4434_25.Vd.Manisha%20Nikam.pdf 

4. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Sep 10] Available from: https://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf 

5. Sharma B, Pant K, Pant B, Sharma P, Thapliyal M, Sinha S, Pandey A, Chaudhary V, Verma D. ELECTRONIC DETOXIFICATION WITH YOGA AND MEDITATION. Available from: https://www.researchgate.net/publication/351618249_ELECTRONIC_DETOXIFICATION_WITH_YOGA_AND_MEDITATION 

6. Kavuri V, Raghuram N, Malamud A, Selvan SR. Irritable bowel syndrome: Yoga as remedial therapy. Evidence-Based Complementary and Alternative Medicine. 2015 May 6;2015. Available from: https://www.hindawi.com/journals/ecam/2015/398156/ 

7. Paul A, Sasidharan AN, Majeedkutty NA. Effect Of Padahastasana In Improving Hamstring Muscle Flexibility Among Young Adults. Available from: https://pesquisa.bvsalud.org/portal/resource/pt/sea-185269 

8. Chattopadhyay K, Mishra P, Manjunath NK, Harris T, Hamer M, Greenfield SM, Wang H, Singh K, Lewis SA, Tandon N, Kinra S. Development of a yoga program for type-2 diabetes prevention (YOGA-DP) among high-risk people in India. Frontiers in public health. 2020 Nov 17;8:548674. Available from: https://www.frontiersin.org/articles/10.3389/fpubh.2020.548674/full 




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 Savasana (Corpse Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Savasana (Corpse Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Yoga is an excellent exercise to increase strength and flexibility. Yoga is done in a calm and focused manner. It works by stretching that helps our stiff muscles to move better. Yoga can help in building core strength and focus on better body postures. It makes us aware of bending our body or slouching and helps us to adjust our pose. It is not about performing complex poses but habituating our body to simple poses. Yoga represents harmony, togetherness and an overall healing process. It is a connection between mind and soul that teaches the management of all physical, mental and behavioural activity. 

Although some of the styles, like power yoga and ashtanga (also known as eight limbs of yoga), that help in improving muscle tone do require immense physical effort. Whereas some less rigorous forms of asanas, like hatha yoga, can also provide strength and endurance. Irrespective of practising any yoga style, it is important to perform restorative yoga poses, at the end of the yoga session. Savasana is the commonest pose recommended to relax our body and maintain calmness.1 

What is Savasana?  

Savasana is a Sanskrit word  pronounced as shuh-VAHS-ah-nah. 

“Sava” or “shava”  refers to a corpse, while “asana” means posture or pose. Therefore, Savasana is commonly known as the corpse pose. It is a relaxing position practised at the end of the yoga session where the body is kept still in a supine position (lying on the back facing upwards). Although it looks easy, it is a challenging position because the art of relaxation is harder than it seems. Since it is performed after one has practised balancing, twisting and bending throughout the session, lying on the floor still is a tough task.  

Some people tend to sleep as soon as they lie down. However, Savasana or corpse pose is about being conscious and alert while relaxing your body physically. Being aware during corpse pose helps us to release tensions and enter into the relaxed state often termed meditation. Therefore, it is often called “magical asana”.2 

Lying flat on the floor can be an unusual experience for some, using props or variations can help relieve tension and pressure. Some of the variations for Savasana or corpse pose are:2,3 

  1. Keeping legs on a chair:  Elevating legs by keeping them on a chair the helps to improve circulation and release tension, especially after practising yoga, standing or sitting for long or doing intense exercise.  This variation helps in eliminating fatigue from the calf muscles allowing them to rest deeply during the corpse position. 
  2. Supporting the back and head: Placing a bolster or cushion under your head or back can help boost the mood and relieve tension from the shoulders and upper back. This variation can also help in enhancing the natural flow of breath by opening up the chest. 
  3. Supporting Knees: Placing a bolster, rolled blanket, or a yoga mat under the knees can help in relieving tension in the hip, lower back and knees. This variation also helps in providing comfort to the above-mentioned parts of the body. 

Also Read: Benefits of Matsyasana (Fish Pose) and How to Do it By Dr. Ankit Sankhe

How to do it? 

Savasana or corpse pose is a relaxing pose and is performed at the end of the yoga session. Therefore, any pose practised before the corpse pose is the preparatory pose and consequently there is no counter pose to this asana. 

Savasana or corpse pose can be achieved in the following steps:2,3 

  • Sit on the floor, keeping your feet on the ground or floor and knees bent. 
  • Lie back extending your legs with toes facing the ceiling. 
  • Keep your head in the centre and do not allow it to fall on either side. 
  • Extend your arms towards the bottom of the mat, resting the back of your hands on the floor. 
  • Make sure to broaden your shoulders and ribs. 
  • Relax your tongue, cheeks, lips, throat and neck. 
  • Let your eyes sink deep and slowly turn them downwards towards your heart. 
  • Stay calm and rest in pose for about 5 minutes. 
  • Exit the pose by exhaling and slowly turning towards the side taking a deep breath. 

To optimize the posture:2,3 

  • Use an eye cover or cloth to block the light and relax the pupil. 
  • Bring ease to your abdomen by placing a pillow, block and folded blankets horizontally on the lower abdomen. 

Playing soothing music in the background can aid in relaxing the mind and body and bring you to a more peaceful and meditative state.  

Do You Know? 

The significance of Savasana was explained by B.S. Iyengar, a renowned yogi and one of the foremost yoga teachers in the world. He is also the founder of Iyengar yoga which focuses on the structural alignment of the body by practising different asanas. He recommends practising at least Savasana daily for as long as one can, if an individual is too busy to complete a full routine every day.  

It is also known as the sacred time to connect with our subconscious. It is deemed as a “corpse” because your body is temporarily inactive and appears dead.  It is an imitation of the dead which brings back a renewed life.4 


Benefits of Savasana: 

Savasana offers several benefits to the human body. Some of them are mentioned below: 

1. Benefits of Savasana in Managing Diabetes:  

Savasana or corpse pose may have a potential benefit in managing diabetes. Savasana practice over a period of time can help in decreasing stress, an important pathological aspect of developing diabetes. Stress activates the oxidation process at the lipid membrane level and helps in releasing the oxygen from the tissue creating a situation known as hypoxia. This tissue hypoxia is reported as one of the early events in diabetes. Kumar et al. 2017 conducted a study involving 20 patients with diabetes (increased glucose level) subjected to 40 days of yoga, involving Savasana as one of the postures. The study revealed an increase in insulin levels with a decrease in blood glucose level.5 

2. Benefits of Savasana for Managing Depression:  

Tamilpulavendran and his colleague conducted research in hospitals at Puducherry to assess the effectiveness of Savasana on patients suffering from depression. Thirty patients were selected and assessed by answers in the questionnaire before and after performing Savasana or corpse pose for eight days. He concluded that there were remarkable changes in the stress levels of patients post practising Savasana. This might be due to increase in endorphins by stretching and breathing that decreases the physical exhaustion.6 

3. Benefits of Savasana in Managing Insomnia: 

Savasana or corpse pose may help in promoting quality and deep sleep. It is also called yogic Nidra – a form of deep yogic sleep. An individual suffering from difficulty in initiating or maintaining sleep or both can practice Savasana. It helps in calming the mind and body to provide better sleep at night which may decrease the doctor’s visits or intake of sleeping pills. 2 

4. Benefits of Savasana for Relaxation:  

Savasana or corpse pose is the ultimate resting pose practised after performing active asanas involved in opening the chest or airways, stretching muscles and releasing the tension. Remaining in Savasana pose for more than 15 minutes everyday conditions the body to release stress and relaxes the body by reducing fatigue.2,3 

5. Other benefits of Savasana: 

  • It may help in decreasing the headache. A relaxing position supported by the ground below the body helps in focusing on deep breathing which increases the oxygen flow towards the brain, thus reducing the headache.3 
  • It may help in lowering the high blood pressure due to headache, stress and insomnia. Savasana may have potential benefits in managing the above factors involved in increasing blood pressure.3 
  • It may help in opening the airways by relaxing the diaphragm and allowing the breath to flow freely.2 
  • It may help in improving the sense of physical and emotional well-being, as it deeply refreshes the thoughts keeping the body physically still.2 

Risks of Exercise 

Savasana or corpse pose is a relaxing pose with minimum contraindication yet it is difficult to master.  Certainly, one can keep in mind the following points in order to avoid discomfort.7 

  • People who are not advised to lay on their back by their doctors or physiotherapist should avoid practising Savasana. 
  • Those who find it difficult to lie flat on the floor can practise Savasana variations to relieve stress.  
  • People with severe acidity should not practise Savasana. During this position, the throat and stomach are at the same level which makes it easy for acids to flow up the oesophagus causing heartburn and discomfort. 
  • Avoid doing Savasana or corpse pose if you are having pain or injury. Pain in any part of the body can make it difficult to relax and meditate. 

Conclusion  

Today’s world is moving at a rapid pace where multi-tasking and speed are seen as desirable qualities. Therefore, it has become more important to reboot yourself to improve functionality and productivity. Hence, Savasana or corpse pose should be practised with or without performing other yoga asanas, to consciously relax and regulate breathing and promote stress reduction in lifestyle.  


Frequently Asked Questions 

What is Savasana (Corpse Pose)? 

Savasana is the most relaxing pose, usually performed at the end of the yoga session. It acts a cool-down posture. It is basically meditation in the supine position, which allows us to be aware of our inner self while our body is physically at rest.2 

What are the benefits of Savasana? 

Savasana or corpse pose can offer several benefits which include managing diabetes, depression, and insomnia. It may also help in lowering blood pressure and decreasing headache.2,3,5,6  

Who should avoid Savasana? 

A person with severe acidity, injuries or pain in spine, hips and back of thighs of the body who is restricted by their doctors to lay on the back; should avoid Savasana or corpse pose.7 

Why Savasana is a difficult pose? 

In this fast-moving world, it is difficult to assume a resting position even for a short period. Savasana being the most calming pose is difficult to master, especially after doing bending and twisting exercises throughout the yoga session.2 

What should be the duration of Savasana? 

Savasana should be practised after the end of a yoga session from five to twenty minutes depending on the ability of the person to hold the body still.3 

References: 

  1. Taylor, R.B., The Health Benefits of Yoga. [Internet].WebMD.[Updated on 2020, Sep 12; Cited on 2022, Sep 06]. Available from: https://www.webmd.com/balance/guide/the-health-benefits-of-yoga .    
  1. Costello, N. The Subtle Struggle of Savasana [Internet]. Yoga journal.[ Updated on 2013 Nov 15, Cited on 2022 Sep 06].  Available from https://www.yogajournal.com/poses/corpse-pose/. 
  1. Corpse Pose [Internet]. Yoga journal.[Cited on 06-09-2022] Available from: https://www.yogajournal.com/poses/corpse-pose-2/  
  1. Wortman, P. The story of Savasana [Internet]. [Updated on 2018 Feb 20, Cited on 2022 Sep 07]. Available from:https://www.ashtangamelbourne.com.au/post/the-story-of-savasana. 
  1. Kumar YS, Nishi J. Yoga And Diabetes Mellitus: Recommendations And Benefits-Systematic. International Journal of Ayurvedic & Herbal Medicine. 2017;7:2651-5. http://interscience.org.uk/images/article/v7-i4/3ijahm.pdf. 
  1. Tamilpulavendran V, Danasu R. A Study to Assess the Effectiveness of Savasana on reduction of Stress among Depression patients admitted in selected hospitals at Puducherry. International Journal of Advances in Nursing Management. 2021 Jul 1;9(3):238-40.Available from:https://ijanm.com/HTML_Papers/International%20Journal%20of%20Advances%20in%20Nursing%20Management__PID__2021-9-3-2.html  
  1. Corpse Pose Contraindications. [Internet]. [Cited on 06-09-2022] Available from: https://www.tummee.com/yoga-poses/corpse pose/contraindications#:~:text=A%20very% 20distracted%20mind%20is,is%20going%20to%20be%20challenging.  



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 Pawanamuktasana (Gas Release Yoga Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Pawanamuktasana (Gas Release Yoga Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Since ancient times, India has made many valuable contributions in different fields. From Hindus coming up with the number ‘zero’ to Sushruta (Father of Surgery) describing 60 types of wound treatment, 120 surgical devices and 300 surgical procedures with detailed techniques of eight types of surgery in his Sushruta Samhita, one of the significant ancient medical treatises which is considered to be an integral part of Indian medical practice.1,2 

India is probably well known for its gift of Yoga to the world. So much so that India is known as ‘Yoga Bhoomi’ meaning Land of Yoga. Yoga is usually associated with the Hindu religion. It is actually a technique for personal growth and refinement. The various asanas and pranayamas in Yoga are aimed at bringing about a sense of balance of the body with the mind and soul.3 

Pawanamuktasana is one of the many asanas in Yoga, which is beneficial to us in many ways. 

What is Pawanamuktasana?  

The word Pawanamuktasana is a conjunction of two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release. It is also known as the wind-relieving posture. The final position of this asana helps release the trapped gas (air) in the lower digestive tract.4 

It is said that Pawanamuktasana helps release undesirable air not just from the digestive tract but also from the joints of the body. It is believed that this asana has a positive influence on the physical as well as the spiritual level.5 

Not many Yogic treatises describe Pawanamuktasana in detail. But, the Asana Pranayama Mudra Bandha (the most organized text on Hatha Yoga)6by Swami Satyanand Saraswati describes 3 types of Pawanamuktasana: 

  • 1st type – which consists of exercises for the joints (anti-rheumatic exercises). 
  • 2nd type – consists of asanas which improve the strength of the digestive system. It is also called as Supta Pawanamuktasana and Jhulana Pawanamuktasana. 
  • 3rd type –consists of asanas which enhance the flow of energy in the body and help disintegrate neuromuscular tangles in the body. It is also called Shakti Bandhasana.5 


How to do it? 

For doing any Yogic asana, it is essential that one follows the proper technique of doing it, so that optimum health benefits can be obtained while minimising the risk of any injury. The steps to do the wind-relieving pose are as follows:6 

  • Wear comfortable clothes and lie down on your back. 
  • Now bend both your knees. 
  • Breathe out and curl yourself to bring both your knees towards the chest so that your head is curved, bent forward and your knees are close to the chest, with the hands at the shin. 
  • Now breathe in, interlink the fingers of both hands together, and hold your legs below the knees at the level of your shin. 
  • With another exhalation, lift your head so that the chin touches the knees. You may try to touch your nose or forehead to the knees too. Now relax. 
  • To release this position, bring your head back to the floor. Breathing out, uncurl and extend your legs to bring them back to the ground. 
  • Now relax completely in the Savasana pose (lying down flat on your back with arms slightly away from the body and legs kept extended with some distance between them.) 
  • This is one cycle of Pawanamuktasana. 
  • In Pawanamuktasana, it is essential to coordinate your breath with your leg movements.  
  • When you touch the knee with your nose or forehead, you should feel a stretch in the lower back area. With closed eyes, concentrate on the lower back and pelvic region to feel the stretch.7 

Do You Know? 

There are some interesting stories and trivia about Pawanamuktasana which make for an enjoyable read. 

  • Pawanamuktasana is one among the 84 asanas described in some classical Hatha yoga texts between the 6th and 15th century A.D., like the Hatha Yoga Pradipika (written by Swatmarama), Gheranda Samhita (written by Gherand) and Goraksha Samhita (authored by Yogi Gorakhnath). It also finds a place in the Yoga Sutras written by Patanjali in 200 B.C.5,8 
  • In the Krishnamacharya way of Yoga, which promotes asanas as more physical postures without any association with religion or philosophy, Pawanamuktasana is referred to as ‘Apanasana’. Apanavayu, which means the air in the body is moving downwards. Hence, Apanasana means that pose is associated with anything that needs to leave the body from the anal region including digestive wastes.9 


Benefits of Pawanamuktasana: 

Pawanamuktasana offers a range of benefits to the one who practices it regularly. Some of its potential benefits are: 

1. Benefits of Pawanamuktasana for Digestive System:  

It may be beneficial in increasing the muscular contractions of the digestive tract which moves the food ahead, thus removing gas and helping prevent constipation. This may especially be beneficial to those suffering from the problem of Irritable Bowel Syndrome.5 

2. Benefits of Pawanamuktasana on Blood Circulation:  

Pawanamuktasana, unlike other forward-bending asanas, does not cause a fall in blood pressure. On the contrary, it may strengthen and stretch the abdominal muscles which can cause an increase in blood circulation. This increases the nutrients and oxygen supply to the digestive system and joints of the body. Since this asana requires lifting the legs above the heart, the resulting pressure improves the blood flow towards the heart.5 

3. Benefits of Pawanamuktasana for Diabetes:  

Pawanamuktasana may be beneficial for the organs in the abdomen. Due to the stretching of the abdominal muscles, there might be a regeneration of the pancreatic cells. This may improve glucose absorption by the liver, fatty and peripheral tissues. It may also increase the glucose uptake of the pancreas and the muscles, thus reducing its level in the blood.5 

4. Benefits of Pawanamuktasana for the Muscles:  

Pawanamuktasana may help relax many muscles. When this asana is done, the muscles first get stretched and then relaxed. When one group of muscle is contracting, its antagonist muscle group (the group of muscles with the opposite action) are getting stretched, thus stimulating the stretch receptors. Stimulation of stretch receptors helps lengthen the muscles without any strain. This asana may also improve flexibility thus releasing any bodily tension.5 

5. Benefits of Pawanamuktasana for the Lymphatic System:  

The lymphatic system is composed of lymph. It is a whitish fluid made up of white blood cells and intestinal fluid.10 The lymphatic system is important for the optimal functioning of our general and specific immune responses. Pawanamuktasana may help stimulate this external lymphatic pump.5 

6. Benefits of Pawanamuktasana for Chakra stimulation: 

Pawanamuktasana may liberate the life force. Pawanamuktasana is also said to stimulate the Manipura Chakra (Naval chakra). The Manipura chakra is physically related to abdominal organs and nerves.5 

7. Other benefits of Pawanamuktasana: 

  • It may improve concentration levels as it enhances the blood supply to the brain.5 
  • It may aid in stretching the pelvic and waist muscles, tendons and ligaments as it helps produce pressure deep within the body. 
  • It may help in toning the back muscles and strengthening the nerves originating from the spine.7 
  • It may help to burn the extra fat in the abdominal region.4 
  • The pelvic region and the reproductive area may also get a massage by practising this asana thus helping improve the tone of the pelvic organs.5 

The practice of Yoga asanas, including Pawanamuktasana may provide many benefits; however, it is not an alternative to conventional medical treatment for any disease. Do not depend on Yoga alone as the solitary treatment protocol for any health problem. Please consult a qualified medical practitioner if you are suffering from any health condition. Besides, it is recommended that you learn and practice Yoga under the guidance of a Yoga expert, to avoid any injuries. 


Risks of Exercise 

There are certain situations where practicing Pawanamuktasana might be risky. They are: 

  • Those who have injuries in the abdominal area or hernia (where an internal organ is pushed out to the exterior due to a weak area in the muscle or tissue) must avoid practising Pawanamuktasana as this asana increases the abdominal pressure.7 
  • Women who are pregnant must not perform this asana as it increases abdominal pressure, leading to complications.7 
  • Those with severe back pain and sciatica (a painful condition caused by compression of the sciatic nerve which originates from the lower part of the spine) should avoid Pawanamuktasana as it causes stretching of the lower back.7 

A qualified and experienced Yoga teacher can assess your risk factors and guide you appropriately regarding the precautions to be taken while practising Pawanamuktasana. 

Conclusion  

Pawanamuktasana or wind-relieving pose is a complete asana. It benefits the endocrine system, blood circulation, nervous system, lymphatic system and the muscular system. One may practise this asana regularly, preferably under the guidance of a trained and qualified Yoga teacher, to avoid any injuries. 


Frequently Asked Questions 

1) What is Pawanamuktasana? 

The name Pawanamuktasana is derived by joining two Sanskrit words; Pawana meaning air or wind and Mukta meaning to release or freedom. It is also called as the wind-relieving pose.4 

2) What are the steps of Pawanamuktasana? 

The steps of Pawanamuktasana are:  

  • Lie down flat on your back.  
  • Bending your knees, exhale and bring both your knees towards the chest.  
  • Inhale and lock your fingers together to hold your legs below the knee at the shins.  
  • Again, breathe out and try to touch the knees to your chin, forehead or nose.  
  • Hold and relax in this position.  
  • To release the asana, bring your head back to floor, exhale, unclasp your hands and release your legs back to the ground.  
  • Relax in Savasana, which is an asana where you lie down flat on your back with arms slightly away from the body and legs extended with some distance between them.7 

3) How many times should one do Pawanamuktasana? 

Pawanamuktasana should be done under the supervision of a trained and experienced Yoga teacher who can guide you regarding the frequency with which you may do Pawanamuktasana. 

4) Is Pawanamuktasana suitable for belly fat? 

Pawanamuktasana is said to be good for a flat stomach. It helps melt the extra fat cells in the belly which may help in losing a few inches off of your waist.4 

5) Is Pawanamuktasana helpful if one has gas? 

Pawanamuktasana is called the wind relieving pose. It helps massage the digestive organs, especially the abdomen. It may help increase the peristaltic movements of the digestive tract, that is the contractions by which the digestive tract pushes food and air ahead, thus being helpful to relieve gases.5 

References: 

  1. Gorain G. A Story of Indian Zero. J K TIMES A Multidisciplinary International Journal [Internet]. 2012 [cited 9 September 2022];5:18. Available from: https://www.researchgate.net/profile/Ganesh-Gorain/publication/271962931_A_Story_of_Indian_Zero/links/55a0dd2b08aef92d04ce4408/A-Story-of-Indian-Zero.pdf 
  1. Singh V. Sushruta: The father of surgery. National Journal of Maxillofacial Surgery [Internet]. 2017 [cited 9 September 2022];8(1):1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5512402/pdf/NJMS-8-1.pdf 
  1. Aggarwal A, Guglani M, Goel D. Spiritual & Yoga Tourism: A case study on experience of Foreign Tourists visiting Rishikesh, India. Conference on Tourism in India–Challenges Ahead [Internet]. 2008 [cited 9 September 2022];15:17. Available from: https://www.researchgate.net/profile/Adarsh-Aggarwal/publication/242283283_Spiritual_Yoga_Tourism_A_case_study_on_experience_of_Foreign_Tourists_visiting_Rishikesh_India/links/5407e9af0cf2c48563b88112/Spiritual-Yoga-Tourism-A-case-study-on-experience-of-Foreign-Tourists-visiting-Rishikesh-India.pdf 
  1. Yoga: A healthy way of living [Internet]. Ncert.nic.in. 2015 [cited 9 September 2022]. Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf 
  1. Gupta A, Awasthi H. A critical review of clinical application of yogasanas wsr to pavanamuktasana. International Ayurvedic Medical Journal [Internet]. 2014 [cited 9 September 2022];2(6):1087-98. Available from: http://iamj.in/posts/images/upload/1087_1098.pdf 
  1. Saraswati S. Asana Pranayama Mudra Bandha [Internet]. Ia804508.us.archive.org. 2022 [cited 15 September2022]. Available from: https://ia804508.us.archive.org/31/items/aaa_20210704/aaa.pdf 
  1. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 September 09] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1. Riley D. Hatha Yoga and the treatment of Illness. Alternative Therapies in Health and Medicine [Internet]. 2004 [cited 9 September 2022];10(2). Available from: https://www.researchgate.net/profile/David-Riley-22/publication/8646311_Hatha_yoga_and_the_treatment_of_illness/links/612d1ac838818c2eaf702293/Hatha-yoga-and-the-treatment-of-illness.pdf 
  1. Corigliano S. Devotion and Discipline: Christian Yoga and the Yoga of T. Krishnamacharya. Journal of Hindu-Christian Studies [Internet]. 2017 [cited 9 September 2022];30(1). Available from: https://digitalcommons.butler.edu/cgi/viewcontent.cgi?article=1656&context=jhcs 
  1. Encyclopedia M, system L. Lymph system: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2022 [cited 15 September 2022]. Available from: https://medlineplus.gov/ency/article/002247.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 Balasana (Child’s Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Balasana (Child’s Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Asanas and Pranayama assist individuals in connecting their mind and body. Yoga promotes circulation and muscle tone while lowering blood pressure and heart rate. Practising yoga might help regulate stress levels and reduce tension before exams. Yoga is a practical discipline that combines a wide range of practices to promote a state of both physical and mental health. It involves practising meditation, controlling breathing with a range of breathing techniques, and engaging in various physical postures and exercises where the emphasis is more on engaging particular muscle groups.  

Balasana is a simple relaxation pose. Balasana is meant to calm the mind when the breath is regulated correctly. Child’s Pose or Balasana is an easy posture that helps relax the body, which we can do easily.

What is Balasana?  

Balasana is also termed as a Child’s Pose or Resting pose. In Sanskrit, “Bala” means a “Kid” who is not entirely grown or matured. Balasana resembles a kid on the ground asking for a toy. In balasana, muscles such as spinal extensors, gluteus medius, and hamstrings may elongate and work simultaneously.2 Let’s see how balasana is performed.  


How to do it? 

We must use the proper techniques to get the most health benefits from the child pose. The balasana steps may be done while sitting on the ground as it is a ‘sitting posture’. The steps are as follows:  

  • At first, kneel on the ground. Take a deep breath, spread your knees as wide as your hips, and try to touch your toes together. Then slowly bend your head between your thighs as you exhale. Your shoulders must lie on your hips.2 
  • If you find any difficulty while kneeling the head on the ground, then you may use a prop such as a block or a bolster. Your knees might widen while doing these steps. If the head barely reaches the ground, support may be provided by a prop positioned under the head. The chest may rest gently on the thigh. You may feel stretch in your hips and shoulders.2 
  • To maintain a straight back and minimise injury, placing a blanket over the heels and under the sitting bones may be helpful. While doing balasana, you may feel stiffness in your hip joints. It might be because the body might be pulled down by gravity rather than by the muscles.2 

Do You Know? 

There is a sense of relaxation that surrounds the innocence of childhood. So, this pose may be known as Child’s pose. However, some great sayings and fun facts regarding balasana are: 

  • “This is one of the paradoxes of yoga philosophy,” says Alanna Kaivalya, author of Myths of the Asanas. When asked to elaborate, she said “Firstly, we need to remember our divine nature, and when we are set up in it, we need to forget it again to stay active in the world”. This balance might be seen in the child’s pose.  
  • The myth regarding balasana tells us that Krishna, who is a form of Vishnu (Vishnu is the god of preservation and one of the three primary Hindu gods), showed the actions of a kid who was unaware of his power as a youngster, a playful forgetfulness known as Lila, which is when a person is rooted in his or her own divinity, he or she may forget it in a way that brings about lightness. This may show that simplicity of child is used as an analogy to describe a sense of relaxation. 

Benefits of Balasana: 

Some of the benefits of Balasana are as follows:  

1. Benefits of Balasana for Chest Pain and Lungs: 

According to study, in Balasana, Marjasana and Setu Bandhasana postures, the oxygen concentration in blood was calculated, among which ‘balasana’ was most beneficial. It may be helpful in treating chest pain and neck pain. Balasana is a relaxed position to enable focus on breathing, which might be a perfect remedy for breathing problems. A deeper inhalation is possible with greater movement in the rib cage and the back of the abdomen.3  

2. Benefits of Balasana for Lower Back Muscles:  

In the work-from-home schedule, we have to sit for long hours to complete the work, which may cause back pain, and we tend to get sick earlier than usual, for which the balasana yoga pose is a practical exercise. In addition, the spinal, back and hip muscles may lengthen and contract simultaneously while doing balasana, which relieves the body fatigue.2 

3. Benefits of Balasana for the Heart: 

According to a study, heart rate, systolic blood pressure, and diastolic blood pressure, are all considerably lowered.1 Kindly consult a doctor as heart conditions are serious and must be properly diagnosed and treated.  

4. Benefits of Balasana for Stomach Pain:  

In balasana, upper and lower abdominal portions extend along with lower back muscles, which may benefit patients with stomach pain and lower back pain.2  

5. Benefits of Balasana for Diabetes: 

One of the primary causes of diabetes is stress. It stimulates the body’s release of glucagon (a hormone responsible for boosting blood glucose levels). Yoga poses like balasana along with a few minutes of regular meditation may help relieve stress and protect the body from its harmful effects, reducing the quantity of glucagon and improving insulin (a hormone which balances blood glucose/sugar level in the body) activity.5 Kindly consult the doctor for proper diagnosis and treatment of diabetes. 

6. Benefits of Balasana for Fatigue and Stress: 

Balasana or resting pose has therapeutic benefits for anxiety, stress, depression, sleeping difficulties and fatigue. This asana may activate the limbic system which helps the body respond to intense emotions such as fear and anger by activating the fight or flight response. It may induce relaxation and relieve tension. It increases blood circulation to the head.3 

7. Other Benefits of Child’s Pose or Balasana: 

  • It may help broaden the shoulders. 
  • It may help calm the body, mind and central nervous system. 
  • It may help improve blood circulation in entire body.1,4 

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 

  • Balasana pose may be risky in patients with hypertension and pregnant women. Kindly consult a doctor in those conditions. 
  • The pose might constrict breathing and cause a feeling of suffocation in a person new to the posture.2 
  • For patients with high blood pressure, don’t lower the head on the ground for much longer than comfortable. Instead, you can use yoga block or bolsters.2 
  • Patients having slipped disc, knee injuries and severe spondylitis should consult a physician while performing the resting pose. 

With the guidance of a qualified and experienced yoga teacher, we can access and analyse the risk factors and continue to practise the balasana with precautions.  

Conclusion 

The key aim of balasana asana is to regulate our breath consistently that it becomes therapeutic to the body. While performing the balasana, the head should be lowered to the floor while kneeling and keeping the legs apart. We may feel a slight pull in the lower back and inner thigh muscles, but remaining in this position helps regulate breathing and increases oxygen intake in the lungs and blood. In addition, it gently stretches your lower back, ankles, knees and hips. To avoid any problems, one must perform this posture frequently while taking the necessary precautions, preferably with the guidance of a qualified yoga instructor. 


Frequently Asked Questions 

Does Balasana have any effect on eyesight? 

No, since more study on the effects of balasana on eyesight is needed. 

What is the effect of the Balasana pose on hair growth? 

No, however, more research is required to get the correct information on the balasana effect on hair growth.  

What are the benefits of Balasana? 

Balasana improves the digestion process. It may focus on the purification of body and mind to help overcome a variety of illnesses in modern life. In addition, balasana may be effective for lower back and neck pain patients.2 

 Does Balasana have any effect on blood circulation? 

Daily yoga may increase lung airflow, capacity, stamina, and efficiency. In addition, a back-bending position like balasana may stretch the chest and enhance lung and heart function and blood circulation. In the resting pose, muscles in the hips, arms, and legs help the body react rapidly and breathe more deeply. The blood flow through the muscles, and back to the lungs increases, the heart beats more quickly, and tiny blood vessels widen to allow more oxygen to enter the blood. Endorphins (body’s natural pain relievers and mood uplifters) are released by the body together with oxygen. The increase in blood flow encourages blood circulation.3 

How the Balasana or Child’s Pose is effective in reducing stomach pain? 

Balasana may improve digestion process and stretches the abdominal muscles, which helps reduce pain in the stomach. Kindly consult the doctor or yoga trainer before practising the balasana or Child’s pose.2 

References:  

  1. Jabir PK, Sadananda B, Das KS. Effect of Balasana on cardiac parameters among healthy medical students. National Journal of Physiology, Pharmacy and Pharmacology. 2017;7(12):1342-6. Available from: http://www.njppp.com/fulltext/28-1502452526.pdf  
  1. Hutton C, Rogers R, Doan J. Benefits of yoga pranayama, asana, and meditation techniques for classically trained singers and voice educators (Doctoral dissertation, Arizona State University). Available from: https://keep.lib.asu.edu/_flysystem/fedora/c7/114068/Hutton_asu_0010E_13917.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. Köksoy S, Eti C, Karataş M, Vayisoglu Y. The effects of yoga in patients suffering from subjective tinnitus. International Archives of Otorhinolaryngology. 2017;22(01):009–13. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786150/pdf/10-1055-s-0037-1601415.pdf”   
  1. Nath R. Switch over to alternative therapy for diabetes mellitus –a life style disease. Current Research in Diabetes & Obesity Journal. 2016;1(2). Available from: https://www.researchgate.net/publication/313960552_Switch_Over_to_Alternative_Therapy_for_Diabetes_Mellitus_-A_Life_Style_Disease    


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 Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe

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Benefits of Sirsasana (Headstand) and How to Do it By Dr. Ankit Sankhe

Introduction: 

In today’s instant world, we all need something that will bring peace and tranquillity to our mind. What’s more we need good body strength and immunity to match. Yoga is the ancient practice which is adapted even in modern world to achieve holistic health. It has been highly beneficial in maintaining physical, mental, and psychological balance. Numerous yoga postures or asanas positively impact day-to-day behaviour, decrease stress, and improve back stability.1 

Yoga has gained more popularity since its introduction into American culture. The people in the west have been using yoga posture or asanas to relieve their daily stress for nearly a century. As per a 2008 study, it is a 6-billion-dollar industry with 15.8 million Americans performing asanas every day. Yoga may help in increasing immunity, focus, concentration, sleep, and flexibility, along with aiding in the recovery process.2 

What is Sirsasana?  

Sirsasana also known as, Headstand pose where “Sirs” means Head and “Asana” means “Posture” or pose. It is an inverted or anti-gravitational asana.3,4 Sirsasana is often referred to as “The king of yoga poses”.2 

It is the most advanced form of yoga where the head is the prime part to be stabilized. Once the head is stabilized, the rest of the body is supported in an inverted position using forearms. One should have good forearm strength, focus, and precision to manage the handstand pose. The key to remember while performing Sirsasana or headstand pose is to retain natural curves, to prevent neck injuries.1,4 

Sirsasana allows the blood to flow down from the legs to the brain, reducing the flow to the legs and increasing it towards the brain. The brain being the automatic regulator of blood circulation restricts the excess blood flow towards itself and distributes it to the upper and middle body. Inverted posture aims to improve concentration during meditation and activate Sushumna Nadi (Central pathway through which energies flow) of the body to awaken the psychic ability of humans.3 

Also Read: Benefits of Sarvangasana (Shoulder Stand) and How to Do it By Dr. Himani Bisht

How to do it? 

Performing Sirsasana needs practice and so it is necessary to learn the pose gradually with the support of wall or pillow. People can begin with preliminary poses like Sarvangasana (shoulder stand), Adhomukha Svanasana (downward-facing dog pose), Uttanasana (standing-forward bend pose), and Virasana (hero pose). This may help master the Sirsasana. During this pose, the body is inverted with head, arms and wrists balancing the body weight. Therefore, it is important to build arm strength in order to balance the inverted body weight. It should be performed on empty stomach.4 The Sirsasana must be performed under the supervision of an experienced yoga teacher. It involves inverting the body upside down and balancing the head, neck, arms, and wrists.4 

  • To start, the person should sit with bent knees on the floor, dropdown the forearms on the floor and interlock your fingers. 
  • Place the crown of your head on floor with hands at the back of your head. 
  • The whole body is then inverted slowly, stabilizing the body parts one over another in a single plane.4 One can take help from the trainer, if he is unable to turn himself upside down.  
  • During headstand or Sirsasana, the lower body controlling the posture of the body is replaced by the shoulder and joints.1  

To avoid dizziness and blurred vision caused by improper blood flow during a headstand, it is very important to maintain body posture.4            

  1. Entry Level: Where legs are in asymmetrical position with one leg bent forward towards the chest and the other in vertical position with bent knees. 
  1. Stability Level: In this position both the legs are in symmetry, and bent forward to balance the body weight on head and arms.  
  1. Exit Level: Both the legs are in the air in vertical position and the required posture is achieved. This asana is also known as Symmetrical or Double straight legs. The person exits the Sirsasana after this position. 

Hector and Jensen, 2014, American researchers, conducted a study on “Sirsasana (headstand) technique alters head/neck loading: Considerations for safety”. They revealed that the risk related to the postures can be reduced with slight modification during the entry and exit level of Sirsasana. They suggested that entering the Sirsasana pose with both legs instead of an asymmetrical or single-leg approach can decrease the load on the head. Also, quickly exiting the pose with a push of the arms reduces the involvement of the cervical spine. These modifications can ultimately decrease the load of the body during the headstand.2  

 To attain a balanced posture in Sirsasana, one should follow the seven basic step-by-step positions:1 

  • Sit in thunderbolt position (Bring feet together and sit erect on heels). 
  • Lean forward with elbows on the floor. 
  • Touch the head on the floor. 
  • Lift the hip and straighten the legs.  
  • Push up the legs with body weight supported by head and arms.  
  • Keep the legs in the air.  
  • Maintain the vertical position for at least five seconds.  

Practicing yoga is an ongoing learning process and only with continuous practice one can hold postures for a longer time and reap maximum benefits. Advanced postures like Sirsasana should be practiced under experts’ supervision with a balanced approach to avoid injuries.4 Sirsasana, an advanced posture, can only be practiced systemically, with consistency and gradually increasing the duration to avoid injuries.3 The right support and posture can make head stand safe. The two main points, head and both arms, can provide appropriate support to prevent sprain from neck.1 


Do You Know? 

There are some interesting facts and trivia about Sirsasana. 

  • 21st June is celebrated as yoga day across the world but it is interesting to know that it was our Prime Minister Shri Narendra Modi who proposed this date in his address to the United Nation.6 
  • Ivan Stanley form Dubai performed the Sirsasana (headstand posture) for 61 minutes non-stop making a Guinness World Record.7 
  • Śirṣā in Sirsasana is among the 130 varṇavṛttas (a type of classical Sanskrit poetry), included in the second chapter of the Vṛttamuktāvalī. It is supported by an ancient Bundela (present day- bundhelkhand) king Hindupati from 19th century.8 

Benefits of Sirsasana: 

Sirsasana has several benefits that help in balancing physical, mental, and spiritual health. Some of them are discussed below: 

1. Benefits of Sirsasana in blood circulation 

Sirsasana or headstand may improve blood circulation in lower body parts, thus rejuvenating the body.1 It also improves the circulation of blood to the brain and heart, enhancing cardiovascular function.4 The headstand may improve the blood circulation to the facial region, arms and shoulder and may also help in increasing the oxygen supply to brain.3 

2. Benefits of Sirsasana in core strengthening 

Headstand or Sirsasana may help in increasing the endurance of muscles thus strengthening the upper body including the core and arms.4 

3. Benefits of Sirsasana in psychological and neurological attributes 

Kaviyarasang, 2019 conducted a study on “Effect of Sirsasana on psychophysiology and neuropsychology”.  He assessed the effect of Sirsasana practiced for a longer duration and concluded that it may enhance the memory capacity, visual working memory level. It may also help in improving attention span, decision making, planning ability and concentration of an individual.3 

4. Benefits of Sirsasana in maintaining the balance posture 

Head stand or Sirsasana may contribute in maintaining balance and general health. By keeping the centre of pressure in small area, one can achieve the postural control. Regularly practicing Sirsasana with trained yoga teacher can help in learning the art of equal distribution of body weight which may also help in achieving postural stability.1 

5. Other Benefits of Sirsasana include:4 

  • It may help in increasing flexibility. 
  • It may improve the balance of the body. 
  • It may relieve stress by reducing the production of stress hormones. 
  • It can also help in fluid retention. 
  • It may help in improving the digestive process of the body. This may indirectly help weight management. 
  • It may remove toxins from the body. 
  • It may result in the proper supply of nutrients. 
  • It may improve hair growth. 
  • It may help in improving focus. 
  • It may also improve the blood flow toward the eyes. 

Risks of Exercise 

Headstand or Sirsasana should be performed under the guidance of a certified yoga trainer. A few points to consider while practising Sirsasana include: 

  • Children below 7 years of age should avoid doing headstands as they are prone to injuries. 
  • Pregnant and menstruating women should avoid Sirsasana or headstands.  
  • People suffering from abnormal bulges in arteries must avoid this asana. 
  • Inverted posture increases the pressure in the eyes and should be avoided by the patient already suffering from eye related condition like glaucoma (damaged eye nerve due to high eye pressure) increased. 
  • Sirsasana should be avoided in patients with spondylosis (inflammation in bones of the spine). 
  • Obese and old age patients should avoid this posture. 
  • Patients suffering from high blood pressure or heart diseases must not perform headstands. 
  • Patients with disorders related to muscles and the skeletal system like slip-disc, cartilage or joint injury, etc. should not practice the headstand posture.4 
  • Person on psychoactive medication should avoid headstand yoga pose.4 
  • An individual suffering from vertigo, migraine and headache should avoid Sirsasana.4 

Conclusion 

Sirsasana is an advanced yoga posture which can be mastered by practicing regularly. Yoga trainers can encourage individuals to approach the head stand posture by applying more controlled technique and make them aware of load distribution during the process. With constant training, one can maintain the balance and posture in an inverted position.  


Frequently Asked Questions 

What is the Sanskrit name of Headstand? 

The Sanskrit name for headstand is Sirsasana where “Sirs” means Head and “Asana” means “Posture”.3,4 

What is Sirsasana?  

Sirsasana is the inverted pose where the person stands on the head with legs above the ground facing the sky, and is the advanced posture of yoga.1,2  

Which pose is called King of all poses? 

Sirsasana or headstand is described as the king of all the poses in the literature on yoga. This may be because it might be a cure for major issues like back pain, common cold, and depression.2 

What are the benefits of Sirsasana? 

Sirsasana may help in improving the concentration, balance and posture of the body and can reduce the production of stress hormone. Headstand can also improve digestion, blood circulation and flexibility.4 It may also remove toxins from the body.  

Who should avoid Headstand? 

People suffering from glaucoma, obesity, inflammation in spine, and blockage in arteries should avoid headstand or Sirsasana. Pregnant and menstruating women and old age people must also avoid this posture.4    

References 

  1. Chen Y, Lee CW, Chen YL, Lin HT, Chang JH. Biomechanical characteristics in yoga Sirsasana. Journal of Mechanics in Medicine and Biology. 2017 May 15;17(03):1750053. https://www.worldscientific.com/doi/abs/10.1142/S0219519417500531 . 
  1. Hector R, Jensen JL. Sirsasana (headstand) technique alters head/neck loading: Considerations for safety. Journal of Bodywork and Movement Therapies. 2015 Jul 1;19(3):434-41. https://www.sciencedirect.com/science/article/abs/pii/S1360859214001843. 
  1. Ilavarasu J, Bhat R. Effect of Sirsasana on psychophysiology and neuropsychology: a single case study (Doctoral dissertation, SVYASA). 2019. http://www.libraryofyoga.com:8080/jspui/bitstream/123456789/1934/1/Abstract.pdf. 
  1. Kuchipudi P. Benefits of Sirsasana. Institute of Nutrition and Fitness Sciences; [updated on 2021 Dec ]. Available from https://infs.co.in/blog/2021/12/21/benefits-of-Sirsasana/ . 
  1. International Day of Yoga21 June (/en/observances/yoga-day). Available from https://www.un.org/en/observances/yoga-day  
  1. UAE man to attempt longest ‘Shirshasana’ on International Yoga Day. Last Updated: JUNE 19, 2015[Cited: 2022 Aug 25], Available from: https://www.news18.com/news/world/uae-man-to-attempt-longest-shirshasana-on-international-yoga-day-1008631.html  
  1. Shirsha, Śīrṣa, Śirṣā: 15 definition, Wisdom library. [Internet] Last updated: 31 May, 2022. [Cited: 2022 Aug 23] Available from:  https://www.wisdomlib.org/definition/shirsha  


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 Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

IIntroduction: 

Yoga is a combination of specific breathing techniques (pranayama), physical postures (asanas), relaxation and meditation that helps you connect to your mind, body and soul.1  

Though Yoga is a very traditional practice, it is considered more as a science than just philosophy or religion. Yoga believes that every human being exists in this world in not just one (physical dimension) but five dimensions; pranamaya kosha (vital body), vijanamaya kosha (intellectual body), manomaya kosha (psychic body), annamaya kosha (physical body) and anandamaya kosha (causal body). They altogether aim at bringing about a balance in all aspects. 

There are certain asanas in Yoga that, apart from keeping illness at bay, give more benefit to some specific organs. One such yogic posture is the Vrikshasana, which may be beneficial to one of the vital organs of the body, the brain.2 However, the benefits need further studies to be proven. 

What is Vrikshasana? 

Vrikshasana is a standing pose. The name is derived from the word ‘Vṛkṣa’ meaning tree. So, it is also called the ‘Tree pose’. This asana is named so that the final posture looks like the shape of a tree.3 It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence. It has a calming and relaxing effect and stretches the body head to toe.

How to do it? 

Any posture in Yoga must be done using the correct technique, to get the maximum health benefit. Following the proper method also helps to avoid any injuries. The steps for doing Vrikshasana are as follows: 

  • Stand straight with your feet at a distance of 2 inches from each other. 
  • Concentrate on a point straight ahead. 
  • Exhale and bend your right leg, placing the right foot on the inner aspect of the left thigh. Your right heel should be touching the perineum (the surface area between the tail bone and the joint where there the right and left pelvic bones meet). 
  • Inhale and raise the arms, joining the palms together to form the Namaskar Mudra. 
  • Hold this posture for 10 to 30 seconds. Ensure that you are breathing normally at this point. 
  • Now, breathe out and bring your arms down. Bring your right leg down to the starting position. 
  • Repeat the same steps for doing Vrikshasana on the left side.3

  • Do You Know? 

  • Here are some fun facts about this antique asana that make for an interesting read: 

  • Vrikshasana (tree pose) was used by Hindu sages as a way of practising asceticism (Tapasya). 
  • The knowledge of this asana is so ancient that a man in a posture similar to the tree pose can be seen etched on a seventh-century CE rock temple in Mamallapuram.4 

Benefits of Vrikshasana: 

Vrikshasana is a common standing posture. It is the first standing balancing posture that most beginners learn.5 This one-legged pose has various benefits as follows: 

1. Benefits of Vrikshasana for Conditions Causing Stability Issues:  

Being balanced in your body is very essential to have a sense of stability. Vrikshasana may help improve the strength of the muscles that help one keep erect and balanced. The extended arms in this posture help challenge the muscles that control body position. Vrikshasana may specifically stimulate the abductor group of muscles of the hip joint, which are the muscles that help move the thigh away from the body. This group includes the superior gluteus maximus, gluteus minimus and medius. This benefit is obtained even if the tree pose is done with wall support, using one or both arms for the support. It may prove to be valuable to beginners in the field of Yoga, who have stability issues.  

This pose may especially involve the ankle muscles, rather than the thigh, to bring about better balance and it also improves blood circulation. Thus, it may benefit in conditions that may pose stability issues like-cardiovascular disease, rehabilitation after injuries, managing the symptoms of ADHD such as balance, stability and more. You may gain lateral stability by practicing the Tree pose by standing close to a wall or chair.5,6,7 

2. Benefits of Vrikshasana for Depression and Anxiety:  

It may be beneficial in calming down the entire nervous system bringing about a sense of relaxation.2 It may be valuable in improving the proprioception ability of a person, which is the ability to sense the body’s movements, position and action.8 Vrikshasana also helps to improve concentration, generate calm and balance the nervous system. 

Due to this effect, it may help in conditions like depression and anxiety. In these conditions, the levels of a stress hormone called cortisol is elevated. Studies have demonstrated reduced levels of cortisol in those who practice yoga such as vrikshasana.5  

3. Benefits of Vrikshasana for Concentration:  

Balancing on one leg and assuming the final Vrikshasana posture requires focus. So, practising this asana may help in increasing concentration level. It was found in a study by Samantha et al., 2019 that Vrikshasana was beneficial to develop concentration in patients with  Attention  Deficit Hyperactivity Disorder (ADHD) which is otherwise presenting as difficulty in concentration.8,9 

4. Benefits of Vrikshasana for Sciatica: 

Vrikshasana calms and relaxes the central nervous system and stretches the entire body. It strengthens the legs and opens the hips and improves your neuromuscular coordination and endurance. It may thus be helpful for those who suffer from sciatica (nerve pain in the leg).2,4 

5. Other benefits of Vrikshasana: 

  • It may help increase confidence and self-esteem in self-conscious individuals due to its calming relaxing effect.2 
  • Since it improves balance and endurance, it may help in increasing stamina.2,4 
  • It might help improve the coordination between nerves and muscles.3 
  • Vrikshasana practice improves the body’s flexibility and strength which controls blood pressure, respiration, metabolic and heart rate, thus it may help manage heart ailments.8 

Yogic asanas, though largely beneficial, should not be sought as the go-to treatment for health issues. You must always consult a medical practitioner for your health issues so that he/she can examine you, assess your condition and then provide an appropriate treatment protocol. Besides, to avoid any injuries, it is best to practice Yoga under the guidance of a qualified and trained Yoga expert. 

Risks of Exercise 

Some risks and precautions related to Vrikshasana are: 

  • People suffering from dizziness should avoid practising this pose. 
  • Those having swelling and pain in multiple joints (arthritis) must avoid this asana. 
  • In case of chronic disease/ pain/ injuries/cardiac problems, a physician or a Yoga therapist should be consulted prior to performing Yogic practices.  
  • During pregnancy and menstruation Yoga experts should be consulted before doing Vrikshasana.3 

Any yoga posture must ideally be practiced under the supervision of a Yoga expert who can advise you on the safety of that particular asana for you. 

Conclusion  

Vrikshasana or the tree pose is a common standing Yoga asana. It has numerous benefits for the brain, immunity, spine, and stability. One may practice this posture regularly, preferably under the guidance of a Yoga trainer, who will advise you regarding the necessary precautions to be taken. 

Frequently Asked Questions 

1) What is Vrikshasana (Tree Pose)? 

The name Vrikshasana is derived from the word ‘Vṛkṣa’ which means tree. Hence, it is also referred to as the Tree pose.3 It is the first single-legged standing pose for beginners.5 

2) What are the steps of Vrikshasana? 

Steps in Vrikshasana are: Stand erect with your legs apart. The distance between them should be about 2 inches. Focus on any point straight ahead. Exhale, bend your right leg, and place the sole of the right foot on the left inner thigh, with the heel of your right leg touching the perineum. Now, breathe in and raise your arms, joining your palms together to form the Namaste Mudra. Hold this stance for 10-30 seconds. Breathe normally while holding the pose. Now, exhale and bring your arms down. Bring your right leg too to the starting position. Repeat the same method on the left side.3 

3) How many times should one do Vrikshasana? 

Vrikshasana must preferably be done under the supervision of a qualified and experienced yoga teacher who can advise you on the number of times that you may do this pose safely. 

Is Vrikshasana safe for senior citizens? 

Senior citizens who have instability issues may show an improvement in lateral stability by practising the Tree pose while standing close to a wall or chair.5 To avoid possibility of falling, it is recommended that older adults practice this pose under the guidance of a Yoga expert. 

Can Vrikshasana help reduce vertigo? 

While Vrikshasana is said to help people having instability issues5, it is contraindicated in those who might have giddiness.3 If you are suffering from vertigo, it is best to consult a qualified medical professional before you start practising this Yoga posture. 

References: 

  1. Mohammad A, Thakur P, Kumar R, Kaur S, Saini R, Saini A. Biological markers for the effects of yoga as a complementary and alternative medicine. Journal of Complementary and Integrative Medicine [Internet]. 2019 [cited 25 August 2022];16(1). Available from: https://www.researchgate.net/profile/Reena-Saini-2/publication/330965460_Biological_markers_for_the_effects_of_yoga_as_a_complementary_and_alternative_medicine/links/5cfa3df64585157d15991c22/Biological-markers-for-the-effects-of-yoga-as-a-complementary-and-alternative-medicine.pdf 
  1. Maurya H, Kumar S. Current Medication Trends and Global Impact on Neurodegenerative Disorders. Journal of Pharmaceutics & Pharmacology [Internet]. 2018 [cited 25 August 2022];6(1):6. Available from: https://pdfs.semanticscholar.org/a76a/595d4784e3022a2cc007e57522ea81d2a425.pdf 
  1. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) [Internet] 4th Revised Edition, May 2019. [Cited: 2022 Aug 24] Available from:  http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf  
  1.  Dayanand Sagar Institute of Technology (Polytechnic). 2022.Available from: https://dayanandasagar.edu/dsit/images/events/yoga.pdf 
  1. Liu AM, Chu IH, Lin HT, Liang JM, Hsu HT, Wu WL. Training Benefits and Injury Risks of Standing Yoga Applied in Musculoskeletal Problems: Lower Limb Biomechanical Analysis. Int. J. Environ. Res. Public Health. 2021;18:8402.Available from: https://pdfs.semanticscholar.org/ead3/c3d54f9ce93eb464a57a3c6c7f11a4d513ec.pdf 
  1. Mullerpatan R, Kanjirathingal J, Nehete G, Raghuram N. Effect of yogasana intervention on standing balance performance among people with diabetic peripheral neuropathy: A pilot study. International Journal of Yoga [Internet]. 2021 [cited 25 August 2022];14(1):60. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8023438/ 
  1. Salem G, Yu S, Wang M, Samarawickrame S, Hashish R, Azen S et al. Physical Demand Profiles of Hatha Yoga Postures Performed by Older Adults. Evidence-Based Complementary and Alternative Medicine [Internet]. 2013;2013:5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3814077/pdf/ECAM2013-165763.pdf  
  1. Sharma B, Pant K, Pant B, Sharma P, Thapliyal M, Sinha S. Electronic detoxification with yoga and meditation. Journal of Critical reviews [Internet]. 2020 [cited 24 August 2022];7(12):4632-4643. Available from: https://www.researchgate.net/profile/Somya-Sinha-3/publication/351618249_ELECTRONIC_DETOXIFICATION_WITH_YOGA_AND_MEDITATION/links/60a14f7892851cfdf33b2f30/ELECTRONIC-DETOXIFICATION-WITH-YOGA-AND-MEDITATION.pdf 
  1. Gunaseelan L, Vanama M, Abdi F, Qureshi A, Siddiqua A, Hamid M. Yoga for the Management of Attention-Deficit/Hyperactivity Disorder. Cureus [Internet]. 2021 [cited 8 September 2022];. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8760933/pdf/cureus-0013-00000020466.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 Dhanurasana (Bow Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Dhanurasana (Bow Pose) and How to Do it By Dr. Ankit Sankhe

Introduction: 

Though, India was the home ground of yogasana, it was only practiced majorly by the older generations. With a paradigm shift in trends, yogasana has been not only practiced but loved too by the younger generations! It is able to win the hearts of one and all through its ease of practice and mind-blowing results. 

One of the many yogasana postures is Dhanurasana or the Bow Pose. Be it the spine or abdomen, this asana has got everything covered.1 

What is Dhanurasana? 

Dhanurasana, or the bow pose, is a complete yoga asana as it may help to tone the back and strengthen abdominal muscles. It also helps to stretch the front part of the body, including the abdomen and chest, ankles, thighs, throat, groins and hip flexors.1 

Dhanurasana is derived from the Sanskrit word ‘Dhanush,’ which means bow, whereas Asana means pose or posture. Owing to the bow-shaped posture of the body while performing it, it is referred to as the bow pose. Dhanurasana may provide a beneficial effect on all back problems and enhance the digestion process.1,2 

Dhanurasana may help manage the health of the human body and may stimulate the spiritual level.1 

The different types of Dhanurasana are: 

  • Parsva Dhanurasana is also called the Lateral side plank Dhanurasana. It is performed by rolling on the floor on lateral sides in the bow pose. It gives an excellent massage to the abdominal organs.1   
  • Urdhva Dhanurasana is sometimes called the Wheel pose. It is the upward-facing bow position. The Asana helps to arch the spine fully, stretches profoundly and works on the shoulders, wrists, thighs, hip flexors and abdominal core.3 
  • Akarna Dhanurasana is known as the Shooting Bow pose. In this asana, your body resembles an archer about to shoot an arrow. It works on leg rotation and helps achieve flexibility.3 

 Other types of variations include:  

  • Easy bow pose hips floor hands aerial 
  • Bow pose rocking variation 
  • Hidden lotus pose hands hips special 
  • One-legged bow pose preparation with strep 
  • Both hands one-legged big toe bow pose.1 

How to do it? 

It is essential to understand the proper technique to perform the bow pose to avoid the chances of injuries and to obtain maximum health benefits.2 The steps to do the bow pose are as follows: 

  • You may start Dhanurasana by lying down in a Crocodile pose (Makarasana) with feet wide apart and pointing outward. It makes your body look like a crocodile. It is practised for relaxation in prone posture.4 
  • Lie down on your stomach, facing downwards. Bring your arms close to the body, stretch the legs and take deep breaths to relax your spine. 
  • While exhaling, bend your knees and point the toes close to you by bringing your legs and feet as close as comfortably possible to your lower back.  
  • Slowly stretch your arms backwards and grab the right foot toe with the right hand and the left foot toe with the left hand. 
  • While exhaling, pull your legs upwards by raising your knees above the floor and, at the same time, lift the chest from the floor. The arms and hands appear like bowstrings. If you are a beginner, you may use a rolled blanket, place it under the knees and extend your legs upward. It may provide you with extra support. 
  • Slowly uplift your head and tug it as far back as possible. Allow your abdomen to bear the weight of the body. Do not rest either the pelvic bones or the ribs on the floor. 
  • While lifting the legs, do not join them at the knees, for the legs will not be raised high enough. After full stretch upwards, bend the thighs, knees and ankles. Maintain bow pose for a few minutes and slowly return to the initial position. 1,2,5 

For beginners, slight modification may be done. You may use a yoga strap or take help from someone around you if it is difficult to reach the ankles. Place it around the ankles of the feet and pull yourself upward by holding this strap with a proper grip.1 

Do You Know? 

  • Yoga and Asana are the two main parts of Ayurveda. Yoga provides simple skills and procedures for good health, whereas Asana gives physical and mental power and helps synchronise the mind with the body.1 Here are a few facts which might be interesting to read: Patanjali in his Yoga Sutras (an authoritative text on yoga), defined Asana as ‘Sthirasukhatvam’, which means that the body posture for meditation should be a steady, stable and pleasurable state.2 
  • Among the three-classic texts about Asana, Gheranda Samhita describes “Dhanurasana” as one of the 32 important Asanas (dated 1650 CE).2 
  • According to Hath Yoga Pradipika, a classic Sanskrit text on Hatha Yoga, Dhanurasana is defined as “holding the toes of feet with both hands and carrying them into the air by drawing the body like a bow”.2 

Benefits of Dhanurasana: 

Yoga Asanas are the “skillfull exercises” that give our body physical and mental support. Dhanurasana is a body-strengthening asana that may help to better spine health.1 Some of the potential benefits of Dhanurasana are described as follows: 

1. Benefits of Dhanurasana for the Spine: 

Dhanurasana may help in spine stretching. Regular performing this Asana may help properly extend the spine, including the cervical region, thoracic and lumber spine. Dhanurasana also exerts great pressure on the spine resulting in an adjustment of vertebral bones. It gives your spine flexibility and elasticity and tones up the abdominal muscles. If you are suffering from slipped disc problems and regularly practice Dhanurasana, it may help you get relief from your problem.2 However, you must consult a professional doctor if you suffer from back problems. 

2. Benefits of Dhanurasana for the Diabetes: 

Yoga has given hope to diabetic patients to remain free from medication. A study (Malhotra et al., 2005) involving diabetic individuals showed that doing Dhanurasana for 3-7 mins may help to manage blood sugar levels. The study result showed reduced insulin resistance and increased insulin sensitivity. It directly affects glucose levels and also increases insulin secretion. It was also observed that performing Dhanurasana helps to reduce body mass index and waist fat. As Dhanurasana stimulates the liver and pancreas, it is beneficial for the management of diabetes. Hence, performing Dhanurasana while using conventional medicines may provide better regulation in diabetic patients.2,6 

3. Other benefits of Dhanurasana: 

  • It may help strengthen the abdominal muscles and add greater flexibility to the back.1 
  • It may enhance the blood circulation around the muscles, organs and connective tissues.2 
  • It may straighten the hunched back and drooping shoulders.5 
  • It may help to tone the arms and legs.1 
  • It may help to stretch the neck, shoulders and chest muscles.1 
  • It may stimulate the organs of the neck and abdomen.1 
  • It may aid in enhancing a good body posture.1 
  • It may be useful in managing chest ailments.5 
  • It may relieve your kidney related dysfunctions.1 
  • It may ease constipation, indigestion and sluggishness of the liver.5 
  • It may work as an effective stress buster and decrease fatigue.1 
  • It may also regulate and stimulate the adrenal and thyroid glands for maintaining the optimal functioning of the hormones in the body.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 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 

Some contraindications related to Dhanurasana are: 

  • People who have undergone abdominal surgery must avoid doing this Asana until the doctor say so.1 
  • People that have headaches, migraine or insomnia should not perform it. 
  • Avoid doing this pose if you have lower backache or neck injury.1 
  • People with high/low blood pressure issues and hernia or peptic ulcers should consult a professional Yoga practitioner.5 
  • Pregnant women should not perform the bow pose.1 

With the guidance of a trained Yoga expert/ teacher, we can assess and analyse the risk factors and continue to practice exercise with precautions.  

Conclusion  

Dhanurasana or bow pose is a complete Yoga Asana that helps to strengthen the back and abdominal muscles. The health benefits may include enhancing blood circulation, adjusting hunched back and body posture, managing diabetes, digestive ailments and chest ailments, etc. One must take precautions while performing this pose and possibly do it under the guidance of a professional Yoga trainer to avoid injuries. 


Frequently Asked Questions 

What is Dhanurasana? 

The name Dhanurasana derives from the Sanskrit word ‘Dhanush,’ which means ‘bow’ or ‘Asana’ means ‘posture’ or ‘pose.’ In the final pose, the body resembles the shape of a bow with its attached string, hence the name. It is a sequence of Yogasana that helps to strengthen the back and abdominal muscles.1,2,5 

What are the steps to perform Dhanurasana? 

Dhanurasana steps start with lying down in a prone position (facing downwards). While exhaling, bend the knees and hold the toes with your hands. Slowly lift your thighs, chest and head as high as possible. Maintain your body weight to lower the stomach; join the ankles. While breathing, normally look upward. Exhale and bring down the head and legs up to the knee joint. For a few minutes, maintain this position and slowly come back to your initial position.2,5 

What are the benefits of Dhanurasana for the digestive system? 

Dhanurasana exerts tremendous pressure on the abdomen. It helps release gas from the stomach and relieves constipation and dyspepsia (indigestion).2 

What is the expert tip for beginners to do the bow pose? 

For beginners, it gets difficult to lift their thighs from the floor. So, you may take the support of a rolled blanket and, lying on your thighs, extend your legs upward.1 However, do not try this without consulting a certified Yoga trainer. 

What are the benefits of Dhanurasana? 

If you perform Dhanurasana regularly, it may benefit the entire body. It may help to gain a good body posture. It may straighten your hunched back. It may enhance the blood circulation around the spinal nerves, connective tissues, muscles and organs, resulting in muscle toning and elasticity of ligaments. It may also give flexibility to the back, benefitting the entire body.1,2,5 

References: 

1. Gangwal J. Importance of Dhanurasana in Day-to-Day Life. Ilkogretim Online – Elemen Edu On. 2020;19(4):3248–3254. Available from: https://www.ilkogretim-online.org/fulltext/218-1618593830.pdf 

2. Jadoun S., Rana A., Yadav S. An Anatomical Exploration of “Dhanurasana”. Intern J of Trend in Sci Rese and Develop. 2020;4(4):5–11. Available from: https://www.ijtsrd.com/papers/ijtsrd30878.pdf 

3. Mark Stephens. Yoga Sequencing| Designing Transformative Yoga Classes. Berkeley, California: North Atlantic Books; 2012. 1–870 p. Available from: https://mantrayogameditation.org/books/Yoga_Sequencing__Designing_Transformative_Yoga_Classes__PDFDrive.com_20190806-65995-mi65oo.pdf 

4. Basavaradd I., editor. 21 June INTERNATIONAL DAY OF YOGA Common Yoga Protocol, Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH). 4 Revised. Ministry of AYUSH | Government of India; 2019. 1–54 p. Available from: http://mea.gov.in/images/attach/Booklet_English_2017.pdf 

5. International Day of Yoga, Yoga Postures [Internet]. Ministry of External Affairs GOI. [cited 2022 Aug 20]. Available from: https://mea.gov.in/yoga-postures-16.htm 

6. Malhotra V., Singh S. The beneficial effect of Yoga in diabetes. Nepal Medic College J. 2005;7(2):145–147. Available from: https://www.researchgate.net/publication/7259161_The_benficial_effect_of_yoga_in_diabetes/link/5f704444458515b7cf50f771/download 

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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