Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

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Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

Bhujangasana, Pranayam, Yoga

Introduction:

In our busy mechanical lives, exercise often takes a back seat. We often feel lazy and lethargic at the end of the day, skipping necessary physical exercise. As a result, we tend to fall prey to infections and other illnesses. Various texts state the prime goal of Ayurveda and yoga to be “Swasthasya Swastya Rakshanam, Aturasya Vikara Prashamanam”, which means ‘increasing good health and treating disease’. Many young and old people have found themselves opting for yoga with this very goal in mind. Yoga offers spiritual and moral growth and helps to manage many health issues. Yoga and asana positively impact our physiology and anatomy.

What is Bhujangasana?

Bhujangasana, or the snake pose is one of the popular yoga asanas. ¹

Bhujangasana has been particularly important in the Hatha Yoga stream as it helps all the body systems from a health perspective. Bhujangasana, the name is derived from the Sanskrit word ‘Bhujanga’, which means ‘snake’ or ‘serpent’ and ‘Asana’ meaning ‘posture’. Thus, it is referred to as cobra pose, as it appears like the posture of a cobra with its hood raised. ¹

Bhujangasana may help to tone the abdomen and strengthen the spine and most importantly, it also helps to improve blood circulation. Bhujangasana is a complete asana that strengthens both the spiritual and physical health. It may have a beneficial effect on your back and improve digestion at the same time. It is also considered one of the best asanas to achieve a flat stomach.¹

Bhujangasana has four variations:

Half cobra pose (Ardha Bhujangasana) is popularly known as the sphinx pose since the final posture resembles the Egyptian sphinx. This gives the body flexibility and may benefit those with stiff backs.
Cobra pose with raising palm is a great exercise for the gluteus muscles or buttocks. It may also be practised to reduce fat from the waistline.
Cobra pose (Saral Hasta Bhujangasana), also identified as the advanced form of Bhujangasana, is the classic pose in which we raise the head similar to the hood of a cobra while supporting the upper body with extended arms.
Curved hands cobra pose (Vakra Hasta Bhujangasana) may help to improve the productivity of the digestive system.¹

How to do it?

We must follow proper techniques to perform the cobra pose to obtain maximum health benefits. It is essential to maintain firm legs and refrain from putting any strain or load on the lumbar region of the spine i.e. the lower back area. The steps to do the cobra pose are as follows:¹^,²

While lying down flat on your stomach, keep your hands by the sides of the thighs, legs together, toes pointing outwards, palm facing upward while your forehead may be resting on the ground.
Now, slowly bend your hands at the elbows, then place your palms on the ground to the sides of the shoulder; thumbs should be placed beneath the armpit.
Next, bring your chin forward, position it on the ground, and gaze straight ahead.
Now, slowly raise the head, neck and shoulders and raise the trunk up to the level of the navel. Try to raise the chin as high as possible, as your back arches.
You need to maintain this posture for as long as you can comfortably do it.
Then slowly lower yourself back down to the ground, beginning from the upper part of the navel region, chest, shoulder and chin; and finally place the forehead on the floor.
The last step includes relaxation. You should place the arms and hands by the sides of the thighs and relax. ³

Do You Know?

Yoga is one of India’s oldest ideal devotional controls with scientific and logical explanations.¹ However, there are some interesting stories and trivia facts about bhujangasana which make for an enjoyable read, such as:

Gheraṇḍasaṃhita is a classic text of hatha yoga. It states, “By practising (this) bhujangasana kuṇḍalini is aroused, the heat of the body increases and all diseases are destroyed”.
Amongst 8,400,000 total postures mentioned by Śiva, bhujaṅgāsana is considered to be one of the selected 32 postures, according to Gheraṇḍasaṃhita.⁴

Benefits of Bhujangasana:

Bhujangasana is said to be a wholesome asana with several benefits that may help to manage health and enhance your spiritual level. Some of the potential benefits of bhugangasana are:

1. Benefits of Bhujangasana for Belly Fat:

A big tummy is no one’s favourite and may cost you your self-esteem. Bhujangasana is believed to be amongst the best asanas that may help to achieve a washboard abdomen worth envying. The benefits of this asana may uplift physical appearance and beauty as stretching the abdominal muscles may have some effect on flattening the abdomen area. ¹

2. Benefits of Bhujangasana for Blood Circulation:

The key is to have good blood circulation to stay energised and active. Bhujangasana mainly may improve blood circulation. Good blood circulation helps the cells to receive sufficient oxygen and nutrients. Moreover, improved blood circulation might also improve hormonal balance.¹

3. Benefits of Bhujangasana for Managing Stress:

If you suffer from depression or anxiety, this may be great news! Practising Bhujangasana may help you overcome the effects of stress. In studies, it has been found to be helpful in combatting the symptoms of stress like headaches, fatigue and weakness. It may also have some effect on managing depression. However, it is better to take expert advice if you have conditions like insomnia or migraine.¹

4. Benefits of Bhujangasana for the Spine:

Bhujangasana may be helpful to give your back a reasonable extension. Thus, it might help strengthen your spine. The mechanism and steps involved in this asana are designed to stretch your lower and upper back. However, for people with chronic back pain, it is better to consult a doctor before trying bhujangasana. ¹

5. Other benefits of Bhujangasana:

It may help to stretch muscles in the chest, shoulders and abdominal area
It may help to soothe sciatica
It may help to enhance flexibility
It may rejuvenate the heart
It may elevate the mood
It may decrease the stiffness of the lower back
It may strengthen the shoulders and arms
It opens the chest and may help to clear the passages of the lungs
It may help to improve digestion
It may stimulate organs in the abdomen, like the kidneys
It may have some beneficial effect on the symptoms of asthma ¹

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

Risks of Exercise

Some contraindications related to Bhujangasana are:

People who have had recent abdominal surgery must avoid this yoga pose until the doctor advises.
Patients suffering from ulcers or hernia should not practice this asana.²
Those having neck problems such as spondylitis must avoid this yoga pose.
People with severe spine-related back problems should avoid this asana.
Due to the pressure, it creates on the lower abdomen and the possibility of injury, pregnant women should avoid this yoga pose.
People with severe asthma should improve breathing by practising Pranayama before attempting Cobra Pose. ¹

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

Conclusion

Bhujangasana or cobra pose is a complete asana that helps one heal their body and spirituality. It has several benefits for the back, gluteus, body fat and blood circulation. While practising this pose, it is essential to maintain firm legs and refrain from putting any strain or load on the lumbar spine. One must practice this pose regularly with appropriate precautions and possibly under a trained yoga teacher to avoid any issues.

Frequently Asked Questions

1) What is Bhujangasana (Cobra Pose)?

The name Bhujangasana is derived from the Sanskrit word ‘Bhujanga’, which means ‘snake’ or ‘serpent’, and ‘Asana’ means ‘posture’. It resembles the posture of a cobra that has its hood raised. It is a complete asana which may help both physical and mental health. ¹

2) What are the steps of Bhujangasana?

Bhujangasana steps are: Lie down on your stomach while palms are placed near the shoulders. While breathing in, slowly raise your head, chest, and abdomen. Go one vertebra at a time. Your arms should be bent at the elbows. Now slowly arch your neck and look upward—Press your navel and toes toward the floor. Hold the pose till comfortable. Breathe out and lower your abdomen, chest, and head. Repeat as guided by the trainer. ³

3) How many times should one do Bhujangasana?

You must practice bhujangasana under the guidance of a trained and experienced yoga teacher and follow his advice for the same number of repetitions and duration.

4) Is Bhujangasana suitable for belly fat?

Bhujangasana is believed to be good for a flat stomach. It stretches the abdominal muscles; thus, it may help flattening of the abdomen area. ¹

5) What effect does bhujangasana have on blood circulation?

Bhujangasana improves blood circulation, and it may thus help cells of your body to receive sufficient oxygen and nutrients. Furthermore, improved blood circulation might support maintaining hormonal balance.¹

References:

Gangwal J, Kholiya S, Bhatnagar V, Lahange S.M. Importance of Bhujangasana in Daily Life. Int J Trend Sci Res Dev [Internet]. 2019; 4(1):646–51. Available from: https://www.ijtsrd.com/papers/ijtsrd29662.pdf%0Ahttps://www.ijtsrd.com/medicine/ayurvedic/29662/importance-of-bhujangasana-in-daily-life/dr-jyoti-gangwal

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 17] Available from: http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf

International Day of Yoga, Yoga Postures. Ministry of External Affairs GOI. [Internet] Last updated: 15 March, 2016. [Cited: 2022 Aug 17] Available from: https://mea.gov.in/yoga-postures-16.htm

Bhujangasana, Bhujanga-asana, Bhujaṅgāsana: 2 definitions, Wisdom library. [Internet] Last updated: 22 November, 2018. [Cited: 2022 Aug 17] Available from: https://www.wisdomlib.org/definition/bhujangasana

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.

Ankit Sankhe

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Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

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Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

Kapalbhati, Pranayam, Yoga

Introduction:

Everyone knows the importance of daily exercise to keep health issues at bay. Some struggle with finding out time for physical activity, while others find the cost of enrolling in gyms expensive. Truth be told, no one should have to pay a heavy price for wanting to be fit. Health is a basic right of every individual.¹

This is when Yoga comes to the rescue as basic yoga practices can be done at home with minimal to no equipment. The practice of Yoga, which originated in India more than 2000 years back, works on the mind as well as the body. The term Yoga itself is a derivative of the word ‘YUJ’ which means “to join” in Sanskrit. This term signifies the ‘joining’ of the physical body with the mind and soul.² The different physical postures (asanas) and breathing techniques (pranayama) in Yoga provide many health benefits.

What is Kapalbhati?

There are many breathing exercises (pranayamas) in Yoga. One of them is Kapalbhati.

‘Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. While most breathing techniques in Yoga place importance on controlling the muscles of inhalation, Kapalbhati, a fast-paced breathing exercise uses the abdominal muscles for active, fast and forceful exhalations while the inhalations are effortless and passive. It thus reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama).³

Kapalbhati has a stimulating, cleansing and heating effect on the body. It increases the heart beats, and helps improve blood circulation and the oxygen levels. It increases lung strength and function clearing the nasal passages of any congestion. It helps tone the muscle of the abdomen while providing good stimulation to the internal abdominal organs. It assists in improving concentration levels and exerts an overall relaxing effect.³

How to do it?

To get optimum benefit from any pranayama (breathing technique), it is necessary to do it properly. Loose and comfortable clothing should be worn during this. Kapalbhati should be practiced on an empty stomach.³Follow the steps below to perform Kapalbhati effectively:

Sit in a comfortable position like Vajrasana (A pose formed by kneeling and sitting back on the legs, with the buttocks resting on the heels and the thighs resting on the calves. The head, neck and spine are kept erect.), Sukhasana (easy comfortable pose, a simple cross-legged sitting pose) or Padmasana (a cross-legged sitting meditation pose, in which each foot is placed on the opposite thigh). Kapalbhati may also be done in the lying down position with hips and knees bent and the hand kept on the right upper part of the abdomen to assess the abdominal movements.
Close your eyes and let your body relax completely.
Keeping the eyes closed, breathe deeply through both the nostrils while expanding the chest.
Now breathe out forcefully by contracting the abdominal and pelvic muscles. When you exhale forcefully, care should be taken to avoid unnecessary movements of the chest and shoulder.
After this exhalation, breathe in again passively. Without further straining, continue the active quick exhalations followed by passive effortless inhalations.
Complete 30 short breaths this way, then take a deep inhalation followed by a slow exhalation and relax completely.
This constitutes one round of Kapalbhati.
In this way, perform two more rounds of Kapalbhati. In between each round, relax and remain still for some time.⁴

Do You Know?

Here are some interesting facts about Kapalbhati:

Kapalbhati is mentioned in the ancient Yoga texts.
Hatha Yoga Pradipika (the Hatha Yoga treatise written by Swami Muktibodhananda)⁵ and Gheraṇḍa Saṃhita (the most comprehensive book of all the books on Hatha Yoga written by Gheranda)⁶, as one of the purification processes (shatkarma).⁷This traditional cleansing process clears the respiratory system by helping release toxins from the respiratory system.⁷
It is said that doing 5 minutes of Kapalbhati is equivalent to doing 30 minutes of exercise.³

Benefits of Kapalbhati:

Kapalbhati is one of the cleansing practices (shuddhi kriya) in Yoga. It is also referred to as the frontal brain purification technique⁷. Some of the probable benefits of Kapalbhati are:

1. Benefits of Kapalbhati for Type 2 diabetes:

It is said that Kapalbhati is very beneficial for people with type 2 diabetes. The pressure in the abdomen created during forceful exhalations in Kapalbhati is said to help stimulate pancreas to secrete insulin, which regulates blood sugar levels. Those who have prior experience in Kapalbhati, may aim for five rounds of 120 strokes of Kapalbhati, as it may be beneficial in management of Type 2 Diabetes.⁸

2. Benefits of Kapalbhati on blood pressure:

In one study, participants were told to do Kapalbhati and their blood pressure was measured immediately afterwards and then three minutes later. It showed that while the blood pressure increased immediately after performing Kapalbhati, while three minutes later, the blood pressure showed a significant fall.⁹

This shows the potential benefit of Kapalbhati for those suffering from high blood pressure. Precaution must be taken by those with high blood pressure, as Kapalbhati is said to cause a significant increase in blood pressure.⁹Those with high blood pressure must practice Kapalbhati under the supervision of a trained and experienced Yoga teacher.

3. Benefits of Kapalbhati for obesity:

Kapalbhati may be beneficial in combating obesity. A study on 60 overweight doctors, who practised Kapalbhati six days a week for eight weeks, showed a reduction in weight and thickness of the abdominal skin fold. The probable reason for this is the forceful abdominal contractions. These contractions may stimulate receptors in the respiratory tract, gastrointestinal system internally and the abdomen externally.

This leads to simultaneous stimulation of certain parts of the brain that increase hormonal and metabolic activities in the body. With an increase in the basal metabolic rate, weight loss is said to occur along with a reduction in abdominal skin fold thickness.¹⁰

4. Benefits of Kapalbhati for mental health:

Kapalbhati may potentially be useful to relax the mind and calm the person. It may be beneficial for people suffering from mood swings and minor anxiety issues. It may act as a mood enhancer and help in total relaxation. It may be beneficial for improving concentration levels. This asana may also play a role in the overall emotional well-being.³

5. Benefits of Kapalbhati for respiratory illnesses:

Kapalbhati is said to increase the capacity of the lungs.¹¹Since the practice of Kapalbhati uses both abdominal and diaphragmatic muscles for breathing, it may help remove secretions from the bronchi and alveoli, so that there is more air in the lungs.⁷It may also improve lung function and keeps the nasal passages and sinuses congestion-free.³

6. Other benefits of Kapalbhati:

It may help in reducing fat in the abdominal area leading to toning the abdominal muscles.³
It may increase the circulation of blood.³
It may be beneficial to patients suffering from asthma, multiple sclerosis (MS), polycystic ovarian disease (PCOD) and attention deficit disorder (ADD).³
It may be helpful for people combating sleep issues.³
It may help convert non-oxygenated blood to oxygenated blood, thereby improving the overall oxygen levels. It may, thus, have a blood purifying effect.³
It may help refresh the whole body.⁴
It may keep the face lively and glowing.⁴
It may help in toning up the digestive organs.⁴
It may help in making the nervous system strong.⁴
It may have an energising effect on the body, helping get rid of lethargy.¹¹

Though Yoga asanas and pranayamas may be beneficial, one must not resort to yoga alone to combat any medical illness. Yoga is not an alternative to conventional treatment. For any disease condition, you must consult a qualified doctor who will examine you correctly and give appropriate advice.

Yoga must be practised under the guidance of a qualified and experienced yoga teacher to avoid any injuries.

Risks of Exercise

Kapalbhati may not be suitable for people suffering from certain health issues, as it might prove to be harmful to them. Few contraindications related to Kapalbhati are:

People who have high blood pressure and complaints of dizziness must avoid this, especially those who have never done Kapalbhati before.^4,9
Patients suffering from stomach ulcers or hernia should not practice this asana.
Those suffering from heart ailments should not do this breathing exercise.
People with severe spine-related back problems should avoid this asana.
Patients with epilepsy, stroke and one-sided headache (migraine) must avoid performing Kapalbhati.
Those who suffer from chronic bleeding through the nose must avoid doing this.
Since Kapalbhati involves forceful contractions of the abdomen, it should not be practised by women who are pregnant or are menstruating.⁴

For maximum benefit and to avoid any adverse incidences, Kapalbhati should be practised under the guidance of a qualified Yoga teacher.

Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht

Conclusion

Kapalbhati is a quick-paced breathing exercise which has a cleansing effect on the body. It mainly focuses on having active exhalations and passive inhalation. The optimum benefits of Kapalbhati can be best enjoyed when done under the guidance of a qualified and trained yoga teacher.

1) What is Kapalbhati?

Kapal’ means ‘forehead’ or ‘skull’, while ‘bhati’ means shining. So Kapalbhati literally means ‘shining forehead’. It is one of the cleansing processes of the front part of the brain (shatkarma) mentioned in the Gheranda Samhita-the most exhaustive book on Hatha Yoga written by Gheranda.⁵

It stresses quick, vigorous exhalations and effortless passive inhalations. It reverses the pattern in which muscle control is exerted during the act of breathing (Vyutkrama).³

2) Can Kapalbhati be done in any position?

While Kapalbhati may be done in any comfortable sitting position, it is recommended to sit in Vajrasana (kneeling pose), Sukhasana (easy, comfortable pose) or Padmasana (cross-legged Lotus pose).⁴

3) Can Kapalbhati be done after a meal?

Kapalbhati involves vigorous contractions of the abdominal muscles during exhalation. So, it is recommended that Kapalbhati be practised on an empty stomach.¹⁰

4) How many times can one do Kapalbhati if they have never done it before?

Beginners can start with three rounds of Kapalbhati consisting of 20 breaths each. They can then gradually increase the rounds and the count.⁴

5) Does Kapalbhati help in preventing respiratory allergies?

Kapalbhati is a traditional purification or cleansing process. It is said to clear up the respiratory system by helping get rid of toxic matter and waste materials. This asana may help prevent allergies in the respiratory system.⁹

References:

budget E. Exercising on a budget: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2022 [cited 29 August 2022]. Available from: https://medlineplus.gov/ency/patientinstructions/000762.htm

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 23 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

Malhotra V, Javed D, Wakode S, Bharshankar R, Soni N, Porter P. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners. Journal of Family Medicine and Primary Care [Internet]. 2022 [cited 19 August 2022];11(2):720. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8963645/

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 18] Available from: http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf

Hatha Yoga Pradipika. New Delhi: Sri Satguru publications; Available from: http://buddhism.lib.ntu.edu.tw/BDLM/toModule.do?prefix=/search&page=/search_detail.jsp?seq=133882

Mallinson J. The Gheranda Samhita:The original Sanskrit and an English transalation. 1st ed. Woodstock,NY; 2004.Available from: https://rarebooksocietyofindia.org/book_archive/196174216674_10153333728461675.pdf

Jayawardena R, Ranasinghe P, Ranawaka H, Gamage N, Dissanayake D, Misra A. Exploring the therapeutic benefits of “Pranayama” (yogic breathing): A systematic review. International Journal of Yoga [Internet]. 2020 [cited 29 August 2022];13(2):99. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336946/

Veettil Raveendran A, Deshpandae A, R. Joshi S. Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinology and Metabolism; 2018. Available from: https://pdfs.semanticscholar.org/b567/8766b5e7f0ec2d8f9ab5ded224b54295aee0.pdf

Jha SK, Goit RK, Upadhyay-Dhungel K. Effect of Kapalbhati on Blood Pressure in Naive.Available from : https://www.researchgate.net/profile/Kshitiz-Upadhyay-Dhungel/publication/319017386_Effect_of_Kapalbhati_on_Blood_Pressure_in_Naive/links/5a40617eaca272d294527cc5/Effect-of-Kapalbhati-on-Blood-Pressure-in-Naive.pdf.

Kekan DR. Effect of kapalbhati pranayama on body mass index and abdominal skinfold thickness. Ind Med Gaz. 2013;431:421-5. Available from: https://www.systemanatura.com/content/uploads/2016/04/Kapalbhati_BMI.pdf
Dhaniwala N, Dasari V, Dhaniwala M. Pranayama and Breathing Exercises – Types and Its Role in Disease Prevention & Rehabilitation. Journal of Evolution of Medical and Dental Sciences. 2020;9(44):3325-3330.Available from: https://www.researchgate.net/profile/Nareshkumar-Dhaniwala-2/publication/345310834_Pranayama_and_Breathing_Exercises_-Types_and_Its_Role_in_Disease_Prevention_Rehabilitation/links/5fa2b5fd92851cc286937fcf/Pranayama-and-Breathing-Exercises-Types-and-Its-Role-in-Disease-Prevention-Rehabilitation.pdf

Ankit Sankhe

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Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

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Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Paschimottanasana, Pranayam, Yoga

Introduction:

Do you want to feel better, increase your stamina and live much longer years of your life? Just start practising Yogasana. You might achieve the perfect health benefits by doing regular yoga and physical exercises, which are hard to avoid. Regardless of your age, gender and physical ability, you all may obtain benefits from Yogasana.

Yoga is believed to be originated in India. It is a cultural outcome of the Indus Valley Civilisation dated back to 2700 BC. You may also find references to yoga in the classic text of the Bhagavad Gita. It contains the teaching of yoga, such as Karma yoga (yoga of action), Bhakti yoga (yoga of devotion) and Jnana yoga (yoga of knowledge).

By performing Yogasana, one might gain flexibility in the body. Here we bring to you one such asana called Paschimottanasana. You might require more convincing to get moving. So, let’s learn more about how to do Paschimottanasana, its benefits and much more.

What is Paschimottanasana?

Paschimottanasana is a Sanskrit name which translates as “west stretching pose,” displaying the sunset of a practice traditionally initiated facing the rising sun.¹

Paschim means the West-side. This name indicates the back of the body from the head to the heels. In Paschimottanasana Yoga, the back side of your whole body, including the spine, is intensely stretched. When both the legs are stretched in a straight position on the ground while holding the big toes with hands and placing the forehead on the knees makes a seated forward bend yoga.^2,3

As the name suggests, the seated forward bend yoga profoundly stretches the dorsal part of the back, including the spine and muscles. As a result, this stretching helps to open the spine and tone the back muscles.¹

Paschimottanasana yoga acts on the Manipura chakra. The regular practice of Paschimottanasana stimulates the Manipura chakra, which controls the energy balance of the body by activating digestive fire. It regulates the functions of the pancreas and digestive organs.²

It takes you into the inner dynamics and mysteries of your lives. As you fold into yourself, the asana offers a deeper self-reflection, which nourishes you emotionally. Therefore, Paschimottanasana might be called the destroyer of sicknesses.¹

A few variations in Paschimottanasana include:

Tiriang Mukha Eka Pada Paschimottanasana is three limbs facing one foot west stretching pose. In this asana, the legs, knee flexors and calves get extended. It is a combination of three limb parts, including knees, feet and buttocks, making it the Tiriang pose.¹
Urdhva Mukha Paschimottanasana is the upward-facing west intense stretch pose. In this asana, the hips and back are extended, the chest is retracted, and the shoulders are elevated.¹

How to do it?

Paschimottanasana involves intense stretching of both legs and the back of the body.¹Therefore, it is vital to retain the form to avoid wounding and gain maximum benefit from the asana.

Dandasana is the seated forward bend and a preparatory pose for Paschimottanasana. It allows the deeper symmetrical forward bends.¹

The following are the steps to practise Paschimottanasana:

Start by sitting on the floor with your legs stretched straight in front.
Place your palms on the ground by the side of your hips.
Now with exhalation, extend your hands and catch your big toes; hold your left toe with your left hand and right toe with your right hand in between your thumb and index and middle fingers of the respective hands.
Now extend your spine, lean forward and maintain your back in a concave position.
While exhaling, bend and widen your elbows and use them as levers.
Gently pull the trunk forward and try to touch the forehead to the knees. For beginners, it is best to bend your knees so that the forehead comfortably touches the knees.
Now rest your elbows on the floor, stretch your neck and trunk and touch the knees with your nose and lips.
If you get comfortable doing this, try gripping your soles and resting your chin on your knees.
Furthermore, you may clasp your hands by interlocking the fingers and resting the chin on the shins.
Stay and maintain these positions for at least one to five minutes by focusing on normal breathing.
Now complete this pose by returning to the first step, reversing the steps and breathing.
Inhale, raise your chest and head from the legs, and come up with a straight spine. Bend your knees and press your hands into the ground if needed.^2-4

You might try a few modifications if you find difficulties while performing Paschimottanasana.

Take a rolled blanket or a cushion and keep it under your hips to add more length to your spine.⁴
If you are a beginner, try with bended knees to allow a comfortable stretch. As you practise more; you may get the flexibility and then perform with straight knees.⁴
Hold a scarf or strap at even lengths in your hands and use it as a lever to lengthen your spine and fold forward.⁴

Do You Know?

Here are a few enthralling facts about Paschimottanasana that might fascinate you.

On 15 Sep 2019, a young yoga enthusiast Sheetal Tehlan from Haryana bagged herself a medal and recorded her name in the India Book of Records by performing Paschimottanasana pose for the most extended duration, i.e., 36 minutes and 30 seconds without any break.⁵
In the Sports Expo-Hyderabad held on 28 Aug 2022, a 126-years old yoga guru Swami Sivanand was the oldest Indian participant. During the yoga program ‘Yoganamami’, he showed his yoga skills by demonstrating a few asanas, including Paschimottanasana..⁶
The front side of our body is similar to the east side whereas the back side is similar to the west side. In Paschimottanasana, our back side is intensely stretched, therefore if you perform this asana facing the west side might benefit.²
Sunflowers at dawn face the rising sun towards the east and as the day passes, they face the setting sun and rest in the west, just like this asana.⁷

Benefits of Paschimottanasana

Paschimottanasana stretches the whole back of the body. ⁴Some of the potential benefits of Paschimottanasana are:

1. Benefits of Paschimottanasana for Diabetes

Scientific research has indicated that the occurrence of diabetes is increasing due to stress, unhealthy food habits, less physical activity and modern life; this requires immediate attention.²

With the goodness of Yogasana, we might use it as an alternative lifestyle. Performing yoga brings health and steadiness to the body. Hence, Paschimottanasana might be an excellent asana for combating Diabetes. Paschimottanasana yoga may help reduce bodily stress; it stimulates the abdominal organs like the pancreas responsible for insulin production and aids in regulating the glucose levels in the body.²

2. Benefits of Paschimottanasana for Belly Fat Reduction

Paschimottanasana may be considered a good yoga pose to reduce belly fat. If you are overweight and trying to lose weight since a long time, regularly practising Paschimottanasana might resolve your problems. According to a study (Shukla et al., 2014) conducted on obese individuals, daily practice of Paschimottanasana and a few warm-up exercises along with a proper, healthy diet might help with fat reduction.⁸

3. Other benefits of Paschimottanasana

Paschimottanasana benefits may reduce the chances of sciatica (pain in the sciatic nerve) as it may ease the pain.³
Seated forward bend yoga might help calm the mind and reduce anxiety by providing a soothing effect on the body.⁴
The yoga pose, Paschimottanasana, extends the abdominal walls, which may aid in strengthening the abdominal muscles.³
Performing Paschimottanasana asana may help to stretch the hamstrings, making them flexible and allows to lose their tightness.⁴
It may also help to keep the spine healthy as it stretches the entire spine making it more flexible and mobile.⁴
It may relieve constipation and dyspepsia (indigestion) problems by enhancing the digestion process.³

Yoga practice might help develop the mind and body; however, it is not an alternative to modern medicine. You should not depend on yoga alone to treat any condition. Please consult a qualified physician who will assess your condition correctly and advise accordingly. However, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid physical injuries.

Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe

Risks of Exercise:

A few precautions must be followed before performing Paschimottanasana:

If you have problems like persistent back pain and spondylosis (neck pain), slipped discs, hernia or acute abdominal pain, avoid Paschimottanasana yoga as it might worsen the condition. You may try it after the state heals with a doctor’s consultation.²
People suffering from stomach ulcers or diarrhoea should not perform this asana as it puts pressure on the stomach, making the condition worse.^2,3
People with heart, asthma or respiratory problems must not practise this pose. They should first improve their breathing technique to avoid further complications.²
If you recently have undergone any abdominal surgery, do not perform Paschimottanasana as it might open the wound/stitches might cause bleeding.²
Skip this asana if you are a pregnant woman. It creates pressure on the lower abdomen and might lead to the possibility of injury.²

With the guidance of a well-qualified yoga expert, one might assess and analyse the risk factors and continue to practice Paschimottanasana with precautions.

Conclusion

Paschimottanasana is a classic seated forward bend yoga. It is considered one of the best yogic postures and might be renowned as a destroyer of sicknesses as it activates the Manipura chakra consolidating the energy balance of the body. In Paschimottanasana, the entire back of the body is intensely stretched, making the spine flexible and mobile. In addition, it may help to massage the abdominal organs aiding in fighting abnormal sugar levels in the body as in the case of diabetes. However, people should practice Paschimottanasana with the utmost precautions and under a trained yoga teacher to avoid any complications.

Frequently Asked Questions

What is Paschimottanasana?

Paschimottanasana is a seated forward bend yoga. In this Yogasana, the entire back of the body from head to heels, including the spinal column, is deeply stretched. This benefits spine mobility and overall flexibility. It adds to the calmness of the mind and reduces anxiety.^1-4

What are the different names for Paschimottanasana?

Paschimottanasana is a Sanskrit name that means west stretching pose. It is also called seated forward bend, seated forward fold and posterior stretch posture.^1,3,4

What are the different modifications used to practise Paschimottanasana?

Paschimottanasana may be performed by doing a few modifications. You may use a rolled blanket or a cushion to add more length to your spine. A strap or a scarf may also be used as leverage to lengthen your spine and lean forward. For the beginner, slight bending of the knees might allow a comfortable stretch.⁴

What are the precautions for Paschimottanasana?

There are some contraindications for Paschimottanasana yoga. People with recent abdominal surgery, slipped discs, stomach ulcers, diarrhoea or back and abdomen pain should avoid doing it. Paschimottanasana is not recommended for pregnant women.^2,3

What are the Paschimottanasana benefits for Diabetes?

Paschimottanasana might help combat Diabetes. If you regularly perform Paschimottanasana yoga, it might give your abdominal regions a good massage, stimulate pancreas functions, and increase insulin production, aiding in regulating the glucose levels in the body.²

References

Mark Stephens. Yoga Sequencing| Designing Transformative Yoga Classes [Internet]. Berkeley, California: North Atlantic Books; 2012 [cited 2022 Aug 25]. 1–870 p. Available from: https://mantrayogameditation.org/books/Yoga_Sequencing__Designing_Transformative_Yoga_Classes__PDFDrive.com_20190806-65995-mi65oo.pdf

Patel S, Mukund D, Palnitkar M, Upalanchiwar S. Relevance of Yoga Through Paschimottanasana on Type 2 Diabetes Mellitus-A Literature Review. World J of Pharma Res. 2018;7(6):410. Available from: https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1521182486.pdf

Yoga Postures | International Day of Yoga | MEA [Internet]. [cited 2022 Aug 29]. Available from: https://mea.gov.in/yoga-postures-16.htm

Australian School of Meditation & Yoga | ASMY [Internet]. Seated Forward Fold – Paschimottanasana. [cited 2022 Aug 29]. Available from: https://asmy.org.au/yoga/seated-forward-fold-paschimottanasana/

India| Book of Records [Internet]. LONGEST TIME TO HOLD PASCHIMOTTANASANA – IBR. 2020 [cited 2022 Aug 29]. Available from: https://indiabookofrecords.in/longest-time-to-hold-paschimottanasana-record/

126-Yrs old Yoga guru participates in Sports Expo in Hyderabad [Internet]. United News of India. 2022 [cited 2022 Aug 29]. Available from: http://www.uniindia.com/~/126-yrs-old-yoga-guru-participates-in-sports-expo-in-hyderabad/Sports/news/2810791.html

How Sunflowers Follow the Sun, Day After Day – The New York Times [Internet]. [cited 2022 Sep 9]. Available from: https://www.nytimes.com/2016/08/05/science/how-sunflowers-follow-the-sun-day-after-day.html

Shukla R, Gehlot S. Response of Paschimottanasana and Kapalabhati on Anthropometric Parameters in Obese Individuals As Per Prakriti. Int J Res Ayurveda Pharm. 2014;5(3):256–60. Available from: https://www.researchgate.net/profile/Sangeeta-Gehlot/publication/286543948_Response_of_Paschimottanasana_and_Kapalabhati_on_anthropometric_parameters_in_obese_individuals_as_per_Prakriti/links/5eef3ee0299bf1faac690f9e/Response-of-Paschimottanasana-and-Kapalabhati-on-anthropometric-parameters-in-obese-individuals-as-per-Prakriti.pdf

Ankit Sankhe

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

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

Anulom Vilom, Exercise, Pranayam, Yoga

Introduction:

Yoga has its roots in ancient India. It is a practice that aims to bring harmony between the physical, mental, emotional and spiritual aspects of a person. Though an incredibly old Indian tradition, Yoga found its way to the developed countries only in the 19th century, when the basic texts of Yoga were translated into English.

The word ‘yoga’ (derived from the Sanskrit word ’yuj’ meaning ‘joining’) is the method for changing the consciousness and achieving freedom from karma and resurrection.

The Great Indian sage Patanjali arranged the various Yogic practices in a systematic manner, known as Ashtanga, which metaphorically means ‘having eight components’. Of these eight components, Pranayama is the fourth aspect.^1,2

Pranayamas are the various breathing techniques in Yoga. Breath is the life force. It is said that when the life force (prana) in a person’s body is low, then that person tends to be dull, lazy, and low spirited. Toxic substances then start accumulating in such low-prana parts of the body causing pain, stiffness or some medical condition. Through the Pranayama, the life force can flow freely allowing the toxic substances to be released from the body.¹

Anulom vilom is one of the ways to practice Pranayama.

What is Anulom vilom?

‘Anu’ means ‘with ‘and ‘Loma’ means nostril hairs. ‘Vi’ means opposite (Viruddha). Hence, Anulom Vilom is also called as ‘inhalation and exhalation in opposite directions’.

The left nostril is said to symbolize the moon (also called as Chandra or Ida) and the right nostril symbolizes the Sun (also called as Surya or Pingla). As we all know, the Moon is cooler than the Sun. Using this analogy, breathing in through the Chandra (left) nostril has a cooling effect on the body and soul while breathing in through the Surya (right) nostril heats up the body and provides warmth. At any given time, it is said that we breathe only through one nostril. Ancient Indian Vedic treatises mention that when the process of breathing is happening through the left nostril, then peaceful, less energetic activities should be done. When the right nostril is dominating the breathing process, demanding and physical activities should be performed. The right nostril is said to be dominant when the sun rises in the morning and different hormonal reactions take place in the body. The left nostril is said to be dominant on going to bed at night.

When both the nostrils are actively involved in the process of breathing (Sushumna), meditation or relaxing activities must be undertaken.

In Yogic terms, Chandra, Surya and Sushumna are also called as ‘Nadis’. ‘Nadis’ are tubular structures corresponding to the veins and the arteries in the body. As per Indian texts on Yoga, Anulom Vilom helps cleanse the Nadis (arteries and veins) by increasing the level of oxygen in them. Hence, Anulom Vilom is also referred to as Nadi Shodhan Pranayama (Shodhan meaning purification).³

How to do it?

Any exercise must be done using the proper techniques so that injuries are minimized and one obtains the maximum benefit. The same applies to any pranayama as well. Any form of pranayama is a very powerful practice which must be learned and practiced correctly.¹

The steps to do Anulom vilom or Alternate nostril breathing are as follows:

Sit in a comfortable position. Close your eyes and keep the backbone erect and head straight.
Take a few deep breaths and relax your entire body.
Now form the Jnana Mudra with your left hand and place it on your left knee. Jnana Mudra is formed by facing the palm upwards and joining the tips of the index finger and thumb.
Fold the fingers of the right hand into Nasagra mudra. This is formed by folding the middle and index finger of the right hand.
Now place these two fingers on the right nostril and fold the right little and ring finger.
Keep the right thumb on the right nostril.
Now breathe out through the left nostril. Now, inhale through the left nostril slowly. Next close the left nostril with the ring and small finger and open the right nostril by releasing the thumb. Breathe out through the right nostril.
Then, breathe in through the right nostril. When inhalation through this nostril is over, close it and open the left nostril to breathe out.
This is one complete round of Anulom vilom
Repeat the same steps alternately for the two nostrils to complete 4 more rounds.
Breathing during Anulom Vilom should be smooth, steady and in an unrestricted regulated manner. Anulom Vilom may be performed with or without kumbhaka, which means that you may or may not hold your breath in between the inhalation and exhalation.
It is said that you may start doing this pranayama with kumbhaka after practicing Anulom vilom without kumbhaka for 6 months.³
Those who are practicing Anulom Vilom for the first time should aim for equal duration of inhalation and exhalation.
You may progressively increase the duration of exhalation to be twice that of inhalation, over a period of time.⁴
In Hatha Yoga (the classic Indian text on Hatha Yoga authored by Swami Muktibodhananda⁵) the final ratio for Anulom vilom is advised to be 1:4:2, which means that inhalation should be for 2 seconds, kumbhaka (breath holding or retention) should be for 8 seconds and exhalation should be for 4 seconds.³

Do You Know?

Here are some interesting facts about Anulom vilom which will amaze you !

It is mentioned in the Hatha Yoga⁵ textbook written by Swami Muktibodhananda that the practice of Anulom Vilom purifies 72,000 delicate Nadis in the human body.³

Benefits of Anulom vilom:

Some of the potential benefits of Anulom vilom/ Nadi shodhan pranayama are:

1. Benefits of Anulom vilom for blood pressure

Anulom vilom may help to reduce the blood pressure significantly in people who have high blood pressure (hypertension) and heart troubles caused by narrowing of the arteries. It reduces the neuronal activity related to adrenalin (a hormone released in the body during stressful, exhilarating or dangerous situations) and the resistance by the peripheral blood vessels. Thus, it helps readjust the autonomic nervous system (a mesh-work of nerves that controls blood pressure and heart rate, among other involuntary bodily processes).³

It is said that breathing through the left nostril may reduce systolic blood pressure (the blood pressure in the arteries during one heart beat), diastolic blood pressure (the blood pressure in the arteries when the hearts rests between two heart beats) and the average blood pressure, thus alleviating high blood pressure. Breathing in through the right nostril might equalize the heart rate and bring the blood pressure to normal levels. It may be beneficial to reduce the morning as well as evening rise in blood pressure in those whose systolic pressure is between 120-139 mm of Hg and diastolic pressure between 80-89 mm of Hg (pre-hypertensives).^3,6

2. Benefits of Anulom vilom for brain

In Anulom Vilom, the process of breathing starts from the base of the diaphragm at the pelvic girdle, on both sides of the lungs. The muscles of the diaphragm present in the chest and the supplementary muscle of respiration in the neck relax which in turn relaxes the facial muscles. This relaxant effect on the muscles of the face enables them to carry the same effect to the sense organs, namely the ears, eyes, tongue, nose and skin, without any extra stress on the brain. This reduced level of stress may help increase the concentration level and bring about greater stability of mind. It may improve memory power.

Exhalations done during Anulom Vilom also has a relaxing effect on the brain and nerves. When Kumbhaka is performed along with pranayama, a sense of tranquility is produced in the mind. The controlled breathing in Anulom vilom may help increase blood flow to the blood vessels of the brain.

The human brain is made up of two halves. The inhalation and exhalation during Anulom vilom help rejuvenate both the halves of the brain as well as the front and back side. The alternate pattern of breathing may help balance all the activities happening in different parts of the brain thus bringing about a sense of harmony and peace.³

3. Benefits of Anulom vilom for the heart

The steady, controlled breathing in Anulom Vilom may reduce the breathing rate as well as the rate of heart beats. It is said that the practice of Anulom vilom helps bring the heart under the control of the parasympathetic nervous system, which is a grid of intricate neurons known to relax the body after dangerous or stressful situations.³

4. Benefits of Anulom vilom for respiratory tract

The inhalation of air through the nasal tracts in Anulom vilom may help to clean the tract of the nose and the respiratory passages up to the lungs.⁷It may provide relief from cough.⁴ It may help increase the strength of the lungs which might help keeping them free of any disease.³

5. Other benefits of Anulom vilom:

It may help improve moods and reduce anxiety levels.
It may improve the functioning of the digestive system.
It may function as a stress reliever.
Anulom Vilom may impart antioxidant properties which may kill the free radicals.
It may be beneficial in combating depression.³
It may provide instant rejuvenation and a sense of well-being.⁷

The practice of Anulom vilom should be considered as the sole treatment protocol for any kind of health issues. If you are facing any health problems, please consult a qualified medical practitioner who will examine you and provide appropriate treatment. Also, it is recommended that you practice this pranayama under the guidance of a trained Yoga expert.

Risks of Exercise

Although there are no major contraindications for practicing Anulom vilom, it is advisable to not hold the breath (Kumbhaka) for too long as it may potentially turn out to be harmful.³It is recommended to practice this method of breathing under the guidance of a qualified and experienced Yoga teacher.

Conclusion

Anulom vilom or Alternate nostril breathing is a type of pranayama in which inhalations and exhalations are carried out through alternate nostrils. It is also called as Nadi shodhan pranayama as it is said to purify the arteries and veins (Nadis) of the body. It may be done with or without holding the breath (Kumbhaka). The right nostril symbolizes the Sun and hence breathing through it has a warming effect on the body. The left nostril symbolizes the Moon, so inhaling through left nostril has a cooling effect on the body. Anulom vilom is especially beneficial for the respiratory tract, the heart , brain and for people suffering from high blood pressure issues.

Frequently Asked Questions

1) What is Anulom vilom?

Anulom vilom is a type of pranayama in which the right and left nostrils are used alternately to inhale and exhale. Hence, it is also called as Alternate nostril breathing.⁴This type of Pranayama has numerous benefits for the brain, heart and the lungs. It is especially touted to be useful in reducing the blood pressure.³

2) What should be the duration of inhalation and exhalation if I am doing Anulom vilom for the first time?

Those who are doing Anulom vilom for the first time should aim for equal duration of inhalation and exhalation. Gradually, as proficiency is gained, one may increase the duration of exhalation to be twice that of inhalation.⁴

3) Can I do breath retention (Kumbhaka) if I am doing Anulom vilom for the first time?

It is advised to do Anulom vilom kumbhaka only 6 months after you have been regularly practicing this pranayama without Kumbhaka. But it is advised to not do Kumbhaka for too long as it may turn out to be harmful.³If you are trying Anulom Vilom with Kumbhaka for the first time, it is advisable to do it under the supervision of a trained Yoga expert.

4) Can Anulom vilom be done if one has a blocked nose?

Anulom vilom is said to be beneficial in clearing up the nasal and respiratory passage.⁷So if one has a blocked nose, this pranayama may prove to be helpful. Yet, it is recommended that you consult your doctor who will assess your condition and advise you accordingly.

5) Can Anulom vilom be done if one is sick?

While there are no major contraindications to practice Anulom vilom, it is advisable to consult a qualified medical practitioner before you start practicing this breathing technique. More over, it is recommended that you practice Anulom vilom under the supervision of a Yoga expert.

References:

Sengupta P. Health impacts of yoga and pranayama: A state-of-the-art review. International Journal of preventive medicine [Internet]. 2012 [cited30 August 2022];3:444-58. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/pdf/IJPVM-3-444.pdf

Yoga: Its Origin, History and Development [Internet]. Mea.gov.in. 2022 [cited 30 August 2022]. Available from: https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development

Kanorewala B, Suryawanshi Y. The Role of Alternate Nostril Breathing (Anuloma Viloma) Technique in Regulation of Blood Pressure. Asian Pacific Journal of Health Sciences [Internet]. 2022 [cited 30 August 2022];9(2):48-52. Available from: https://www.researchgate.net/profile/Yogesh-Suryawanshi-6/publication/359082264_The_Role_of_Alternate_Nostril_Breathing_Anuloma_Viloma_Technique_in_Regulation_of_Blood_Pressure/links/6226f36f97401151d205d2d7/The-Role-of-Alternate-Nostril-Breathing-Anuloma-Viloma-Technique-in-Regulation-of-Blood-Pressure.pdf

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 30] Available from: http://mea.gov.in/images/pdf/common-yoga-protocol-english.pdf

Hatha Yoga Pradipika. New Delhi: Sri Satguru publications; Available from : .http://buddhism.lib.ntu.edu.tw/BDLM/toModule.do?prefix=/search&page=/search_detail.jsp?seq=133882

Prehypertension: A Little Too Much Pressure, A Lot of Trouble [Internet]. National Kidney Foundation. 2022 [cited 30 August 2022]. Available from: https://www.kidney.org/news/kidneyCare/fall10/Prehypertension#:~:text=Prehypertension%20is%20defined%20as%20a,blood%20pressure%20is%20too%20high.

Dhaniwala N, Dasari V, Dhaniwala M. Pranayama and Breathing Exercises – Types and Its Role in Disease Prevention & Rehabilitation. Journal of Evolution of Medical and Dental Sciences [Internet]. 2020 [cited 30 August 2022];9(44):3325-3330. Available from: https://www.researchgate.net/profile/Nareshkumar-Dhaniwala-2/publication/345310834_Pranayama_and_Breathing_Exercises_-Types_and_Its_Role_in_Disease_Prevention_Rehabilitation/links/5fa2b5fd92851cc286937fcf/Pranayama-and-Breathing-Exercises-Types-and-Its-Role-in-Disease-Prevention-Rehabilitation.pdf

Ankit Sankhe

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Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe

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Benefits of Ustrasana (Camel Pose) and How to Do it By Dr. Ankit Sankhe

Camel Pose, Exercise, Pranayam, Ustrasana, Yoga

Introduction:

Yoga has evolved 5000 years ago from the Indus valley (current day Pakistan), the earliest known human civilization. The renowned Hindu philosopher and yoga teacher, Patanjali, mentioned the philosophy of classical yoga in his text “Yoga Sutra”. “Yoga sutra” is believed to have a history between 200 BC and 300 AD. Yoga is a treasure of physical and mental techniques that can help maintain holistic health.

Nowadays, yoga has become a symbol of standard living and has become tremendously popular since its entry into the western world. Swami Vivekananda’s efforts to spread Eastern Hindu philosophy in the late nineteenth and early twentieth century led to the acceptance of yoga in the West.

Adopting and maintaining particular bodily postures and the related regulated breathing methods are the cornerstones of yoga practice. People are more concerned about their well-being now than ever before. Therefore, asanas are popular for maintaining overall health. It has been demonstrated that the hormonal profile is balanced and glandular activity is boosted after performing the asanas.²

Ustrasana, one of the hath yoga asanas, helps rejuvenate the body and undo the daily damage done by a sedentary lifestyle. Continue reading to know all about it!

What is Ustrasana? 

‘Ustra’ means camel and ‘asana’ means posture or seat. Therefore, Ustrasana is often referred to as the camel pose.³

Camel Pose or Ustrasana is a chest-opening backbend that is energizing and beneficial. It is a wonderful addition to your sequence since it prevents slouching and eases lower back stiffness.⁴

The camel pose yoga allows spine extension without supporting body weight with your arm, unlike chakrasana (wheel pose). The wheel pose is a total body stretch backbend posture that requires more stamina and determination. The camel pose is friendlier and more accessible to yoga learners, especially beginners.⁵

keeping a pillow below the knees is advised as Ustrasana can cause discomfort in the knees. It is important to take deep and slow breaths while approaching the backbend.

Ustrasana has seven variations:⁶

Ustrasana with feet on bolster: The toes tucked in the bolster will help in reaching the feet without crunching the lower back in this variation.
Ustrasana with feet on a chair: This is another variation is for those who find it difficult to reach their feet. The toes are tucked on the underside of a folded chair.
Ustrasana with a block at your feet: Placing a block between your feet and squeezing it with the ankles helps to activate the hips and lower spine, stabilizing the posture.
Ustrasana with a shoulder strap: Using a strap or belts across the shoulders and bolsters on calves helps to open your chest and shoulders.
Ustrasana against a wall: Placing the shoulder on the top of a folder chair with knees facing the wall help in moving your back ribs and shoulder blades into your body.
Ustrasana at the wall with a chair: Pressing the chair against different parts of the back and legs, like the shoulder blade, back of ribs, thighs, and knees, can support and help in awakening the back.
Ardh-Ustrasana or half-camel pose: One can also practice yoga with one hand touching the heels while the other is towards the ceiling or sky.

How to do it?

We must follow proper techniques to perform the camel pose to obtain maximum health benefits. It is essential to maintain breathing and refrain from putting any strain or load on the lumbar region of the spine i.e., the lower back area. Bhujangasana (Cobra pose), Salabhasana (Locust pose), Anjaneyasana (Low lunges), Setu Bhandha Sarvangasana (Bridge pose), Urdhva Mukha Shvansana (upward facing dog pose) can be performed as preparatory poses before approaching Ustrasana.⁴

The steps to do the camel pose are as follows:^3,5

Kneel with your thighs parallel to the ground keeping your upper body in a vertical position.
Put cushions or pads below your knees if they are sensitive.
Use your hands to push up the rib cage with your thumb resting on the back of the ribs while your four fingers are wrapped around the side of your ribcage.
The toes should be pressed gently on the floor with the feet positioned in the back.
Inhale and extend backward from the pelvis to head.
Exhale and take your right hand back and hold the heel or block.
Repeat the same step with your left hand.
Lift the chest and curl the shoulders in the backward position.
Extend your neck to the maximum length.
Breathing should be deep and slow.
Hold the position for a few breaths before exiting the camel pose.

Avoid crunching the lower back and squeezing the buttocks. Knees should only be opened up to hips’ width. Ustrasana or camel pose should be performed in the presence of a trained yoga practitioner.⁴

Do You Know

It is interesting to know that our body posture in Ustrasana specifically resembles a camel hump. The camel hump is used as food storage ready to use when required. This natural adaptation by camels is important for survival.

Regular practice of ustrasana helps in increasing lung capacity and improving spine strength. Ustrasana might be an adaptation for preparation is essential for humans during their lifetime.

It is well-known that camels move in a slow and steady manner. Similarly, one can discover the benefits of the ustrasana safely by advancing slowly and carefully rather than attempting to rush into it.⁶

Benefits of Ustrasana

The Ustrasana can have several benefits. Some of them are mentioned below:

1. Benefits of Ustrasana for singers

The most important part of the body involved in singing is throat and chest. A throat muscle called larynx, houses the vocal cord, which allows us to change the pitch while singing. Since ustrasana may help in expansion of rib cage and greater breath control, it may be considered a singer-benefitting asana. Effects may help singers to balance the abdominal and thoracic pressure to sing the full set of musical notes in a single breath. Hutton, 2013, in his research paper, mentioned that an intense stretch of the oesophagus with a flexible spine during Ustrasana may also benefit singers.³

2. Benefits of Ustrasana in improving posture

Most people spend their day sitting down or slouching and bending their spine forward. While performing the ustrasana, the frontal regions of the body, especially the chest, belly and quadriceps, are stretched which may help improve the posture of the body. The camel pose may also help increase spinal mobility by flexing the back in the opposite direction.⁵

3. Benefits of Ustrasana in increasing the flow of oxygen

Dipak Kr Halder conducted a study on ‘Energy expenditure during Ustrasana’. He examined the metabolic changes during the camel pose and compared it with the supine posture (lying on the back facing the sky or ceiling). Halder concluded that there was an increase in oxygen consumption from 14.18% to 293%, i.e., approximately by 86.6 %, while performing ustrasana. The carbon dioxide output was also increased. These data suggest that camel pose or ustrasana may allow lung expansion due to increased consumption of oxygen. The expanded lungs can help in increasing the volume of oxygen. This leads to an increase the oxygen flow in the body. Increase in oxygen flow help in respiratory rate and reduce the efforts required by our body to put into breathing.²

4. Benefits of Ustrasana in opening the chest and abdomen

The major goal of Ustrasana is focusing on the breath. Practising ustrasana stretches the chest and may help in opening the thoracic cavity. The thoracic cavity includes the organs and tissues above the diaphragm and below the neck like lungs, trachea, heart, oesophagus, etc. The slow and deep breaths during the camel pose can help the person familiarize sensations of thoracic muscles like heart-beat and lung expansion. Camel pose may also give suitable stretching to the abdomen and its side resulting in opening of muscles that are often tight due to our sedentary lifestyle.^3,5

5. Benefits of Ustrasana in strengthening the overall muscles of the body

The camel pose might be useful for stretching and extending the front, back and neck muscles of the body. It strengthens the chest, abdomen and quadriceps muscles and tones the glutes and hamstrings (back of thigh) muscles. Ustrasana may allow the cervical tension to be reduced while stretching the neck in the backbend. It may also aid in strengthening the shoulders, arms, back, and legs muscles. This may help in decreasing the lower backache. The stretching of muscles may decrease pain in associated muscles and prevent slouching and bending.^3,4,5

6. Benefits of Ustrasana in relieving hernia

A hernia is associated with weak muscles, stress, anxiety, weight gain, muscle strain, and indigestion. Ustrasana is potentially beneficial in decreasing anxiety, stress, improving digestion and other factors mentioned above. Therefore, practising ustrasana, in presence of certified yoga trainer, may help in core strengthening the core and relief from stomach and intestinal hernia.⁸

7. Other benefits of Ustrasana:

It may help relieve headaches by increasing the blood flow to the brain.⁸
It may help manage asthma as it works on frontal region of the body that may help relax and tone the airways.⁸
It may help in relieving anxiety and fatigue by eliminating muscular tension, thus relaxing the body.⁵
It may help in opening the heart chakra, Anahata – located behind the heart. It is the energy center for love, compassion, and care which allows the energy to flow freely and helps us operate in thoughtful manner.⁵
It may help in building confidence by improving posture and bumping our energy.⁴

Risks of Exercise

The camel pose or ustrasana should be performed keeping the risks and contraindications in mind.

Camel pose should be avoided by the person having sensitive knees, as it can cause discomfort and unnecessary pressure.³
Avoid going to the deep position until your body is flexible enough to perform it. Take time and practice Ustrasana with some variations and props to avoid discomfort in the beginning. Respect the limitation of your body and work slowly to avail maximum benefits. ⁵
People with injuries of the neck, shoulder, or back should wait for the injury to heal before performing ustrasana.⁵
Avoid straining if your hands cannot reach the heels. Use a block or a chair for support instead.⁵
Do not assume the final pose suddenly, as it can strain the neck and lower back and may lead to pain and injury.⁴
It should be avoided in patients who have undergone abdominal surgery recently.

Conclusion

Ustrasana or camel pose is a more convenient backbend yoga pose that may help strengthen muscles and maintain breathing. It is a flexible pose with variations that can be attained using props and different arm positions. Ustrasana is a mild form of postural exercise that, when practiced, induces deeper relaxation. It is important to learn this yoga asana under the supervision of trained yoga professional.

Frequently Asked Questions

What is Ustrasana?

Ustrasana is a chest-opening backbend yoga that stretches the front body. It is usually performed on the knees with thighs vertical to the mat. The spine, chest and neck are elongated and twisted backwards.^4,5

What are the benefits of Ustrasana?

The potential benefits of Ustrasana include relaxing the body, opening the thoracic and abdominal cavity, and strengthening the muscles. It may help in improving asthma, hernia, headache, and lower back pain.^2,5,7

Why is Ustrasana called camel pose?

The Ustrasana is a combination of two Sanskrit words named namely “ustra” and “asana”. Ustra in Sanskrit refers to the camel. The backward twisting of the spine holding the heels in Ustrasana resembles the camel position and is therefore often referred to as the camel pose.³

What are the contraindications of Ustrasana?

Ustrasana should be avoided in patients suffering from knee, chest or shoulder injuries. It should also be avoided by those who underwent abdominal surgery recently.⁵

What is Ardh-Ustrasana?

Ardh ustrasana or half-camel pose is a variation of ustrasana, which involves only one hand touching the heel while the other is facing towards the sky.⁵

References

Jayasinghe SR. Yoga in cardiac health (a review). European Journal of Preventive Cardiology. 2004 Oct 1;11(5):369-75. Available from: https://academic.oup.com/eurjpc/article/11/5/369/5932628?login=false

Halder DK. Part 1: Concept of Ustrasana according to Yoga and Spiritual Lore. Part 2: Energy Expenditure During Ustrasana; A Yogic Back Bending Posture (M.Sc. dissertation), 2006. Available from: http://www.libraryofyoga.com:8080/jspui/bitstream/123456789/487/1/D.Ms.2006.03.pdf

Hutton, C., Rogers, R. and Doan, J. Benefits of yoga pranayama, asana, and meditation techniques for classically trained singers and voice educators (Doctoral dissertation, Arizona State University), 2014. Available from: https://core.ac.uk/download/pdf/79572695.pdf

YJ Editors. Camel Pose: How to Practice Ustrasana – Yoga Journal. October 29, 2021. https://www.yogajournal.com/poses/camel-pose/

Pizer, A. How to Do Camel Pose (Ustrasana) in Yoga Proper Form, Variations, and Common Mistakes, 2020. Available from: https://www.verywellfit.com/camel-pose-ustrasana-3567064

Owerko, C. 7 Heart-Freeing Camel Pose Variations- Yoga Journal. August 2, 2017. Available from: https://www.yogajournal.com/practice/yoga-sequences/8-camel-pose-variations-from-carrie-owerko/

Staff, G. Ustrasana: Camel pose,2019. Available from: https://www.gaia.com/article/ustrasana-camel-pose

Kumar, K. Pragya Yoga. 164-166; Vol: 11, No: 1 Available from: https://www.researchgate.net/profile/KamakhyaKumar/publication/221256345_Pragya_Yoga/links/54a282590cf267bdb902ff7e/Pragya-Yoga.pdf

Ankit Sankhe

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Benefits of Bhastrika Pranayama and How to Do it

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Benefits of Bhastrika Pranayama and How to Do it

Bhastrika Pranayama, Pranayam, Yoga

Introduction:

In ancient literature, Yoga is defined as Chitta Vritti Nirodhah, which means calming the mind through the yoga techniques of Sage Patañjali. This concept is elaborated in the Yoga Sutras, which focus on refining mental acuity and improving concentration.

Yoga Sutras consist of eight practices: Ashtanga Yoga (Yoga of the limbs), niyamas (observances), yamas (abstentions), pratyahāra (withdrawal of senses), dharāna (concentration), asanas (posture), samādhi (oneness) and praṇ̄ayāma (control of breath).

The five elements, also known as pancha bhutas- prithvi (earth), jal (water), agni (fire), vayu (air) and akasha (space) are the building blocks of the universe and body too. Various yoga techniques can harmonize and balance these elements in our body for our overall well-being.

Praṇ̄ayāma are breathing techniques comprising two Sanskrit words, prana (vital energy) and ayama (control). Bhastrika refers to bellow, an instrument used by the blacksmiths.1 Bhastrika praṇ̄ayāma is a type of praṇ̄ayāma, where inhalation and exhalation are equal; therefore, there are equal lung movements.2

Let us have an overview of Bhastrika praṇ̄ayāma and its benefits.

What is Bhastrika Praṇ̄ayāma?

Praṇ̄ayāma has eight primary forms. Bhastrika praṇ̄ayāma is one of those eight forms. Hathapradipika and Gheranda Samhita are classical texts that mention Bhastrika. According to Swami Sivananda, Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound.3

Regular practice of Praṇ̄ayāma may influence the cardiorespiratory functions in several ways. Slow breathing may decrease the heart rate and blood pressure. On the other hand, fast-paced breathing may lead to a less strong but harmonious heartbeat.1

How to do it?

Bhastrika praṇ̄ayāma involves the practice of three bandhas– mula, jalandhara, and uddiyana. Bandhas are described as ‘body locks’. They lock the vital energy in the body. Jalandhara bandha is the throat lock, mula bandha is the root lock and uddiyana bandha is the abdominal lock. The practice of Bhastrika praṇ̄ayāma, is described by Swami Kuvalayananda, who is a yoga guru. He has researched the technique of praṇ̄ayāma.

Sit on flat ground or a chair in a comfortable position.
Start with kapalabhati, which consists of 30 rapid exhalations. To perform kapalabhati, sit in a relaxed position with your spine straight. Take a deep breath and then exhale while squeezing your stomach in.
Then slowly inhale through the right nostril.
Hold your breath by three bandhas– jalandhara, uddiyana and mula. First, the jalandhara bandha is attained by pressing the chin against the neck. Next, both nostrils are closed with fingers, followed by uddiyana bandha, which is expansion and chest and finally, perineum (near the abdomen) contractions in mula bandha.

The above Bhastrika praṇ̄ayāma steps are of one cycle.

Did you know?

The bellow is an instrument the blacksmiths used to blow air on the fire in the olden times. Bhastrika praṇ̄ayāma is a breathing exercise that mimics a blacksmith that blows air using a bellow to create heat and purify iron.

Benefits of Bhastrika Praṇ̄ayāma:

The benefits of Bhastrika praṇ̄ayāma are given below:

1. Benefits of Bhastrika praṇ̄ayāma for managing anxiety

A study revealed that anxiety levels were significantly reduced after practising Bhastrika praṇ̄ayāma regularly. However, you must consult a therapist or psychiatrist if you experience severe anxiety

2. Benefits of Bhastrika praṇ̄ayāma for reducing blood pressure

Studies show that Bhastrika praṇ̄ayāma may help in decreasing high blood pressure by dilation of blood vessels. It is essential to check blood pressure regularly and take proper medication in case of high blood pressure.2

3. Benefits of Bhastrika praṇ̄ayāma for heart health

Bhastrika praṇ̄ayāma, if practised regularly, may increase the heart rate. It may activate the autonomic nervous system, which regulates involuntary activities like the heart rate. Any abnormalities related to heart function are serious; therefore, you must immediately consult your doctor if you experience any symptoms of heart disease

4. Benefits of Bhastrika praṇ̄ayāma to control blood sugar levels

Bhastrika praṇ̄ayāma may help reduce blood sugar levels. Practising Bhastrika praṇ̄ayāma may increase the metabolism and uptake of sugar in the peripheral tissues. Hence, it may be suitable for diabetic individuals. However, you must get your sugar levels checked regularly and consult your doctor in case of abnormal blood sugar level.

5. Benefits of Bhastrika praṇ̄ayāma for managing weight

Studies have shown that practising this asana may reduce body weight, body mass index, and waist and hip circumference. Further research is required to confirm this finding. However, if you are overweight, you must consult a dietician to give you a plan to get to a healthy weight.

6. Benefits of Bhastrika praṇ̄ayāma to improve lung function

Regular practice of Bhastrika praṇ̄ayāma may help to boost lung function, especially in older individuals. A study was conducted on 60-70 years old 40 male volunteers. Results suggested significant improvement in respiratory muscle strength, therefore improving lung function. It may also lower the risk of lung infections. However, if you suspect any abnormalities with the lung function, you must immediately consult a doctor.5

7. Benefits of Bhastrika praṇ̄ayāma for asthma

In asthma, resistance is created in the airway, which hampers the smooth flow of air in and out. Bhastrika praṇ̄ayāma may improve the lung capacity by opening the small lung airways. Another cause of asthma may be stress. Therefore, practising Bhastrika praṇ̄ayāma may calm the mind and help relieve stress. However, if you experience severe asthma symptoms, you must consult your doctor to get proper treatment.

8. Benefits of Bhastrika praṇ̄ayāma to improve static balance

Bhastrika praṇ̄ayāma may help to enhance the static balance. Studies have shown that regular practice may synchronise metabolic and nervous function, mental concentration, and cardiovascular rhythms and reinforce mind stability, therefore achieving overall static stability of the body when there is no activity.3

9. Benefits of Bhastrika praṇ̄ayāma for allergic rhinitis

This practice may help in case of allergic rhinitis. It may purify the breathing path from the nostrils to the throat. Additionally, it may keep the nostrils clean from congestion and mucous formation. Studies suggest that this practice may increase respiratory stamina, expand the lungs and relax the chest muscles. However, you must consult your doctor if you have recurrent allergic rhinitis.7

10. Other benefits of Bhastrika praṇ̄ayāma:

It may improve blood circulation by clearing the arteries and may prevent further blockage.
It may help relax the mind and body by rapid inhalations of oxygen and exhalations of carbon dioxide.
It may help relieve stress and depression by increasing positive effect and balancing emotions.
It may have beneficial effects on arthritis by reducing joint pains.

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.7

Risks of Bhastrika Praṇ̄ayāma:

Some risks associated with Bhastrika praṇ̄ayāma are:

People with lung conditions should perform Bhastrika praṇ̄ayāma cautiously.
In case of heart problems, it’s best to perform Bhastrika praṇ̄ayāma slowly and under professional guidance.7
Bhastrika praṇ̄ayāma should not be practised by people who suffer from high blood pressure and stroke.
It should not be practiced by individuals who have gastric ulcer, hernia, epilepsy or vertigo. Those who are recovering from tuberculosis, are recommended to practise only under expert guidance.9
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:

Bhastrika praṇ̄ayāma is a practice of rapid inhalation and exhalation with a hissing sound. It may enhance cardio-respiratory functions. Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may influence lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance. One must practice praṇ̄ayāma regularly with appropriate precautions, and possibly under a trained Yoga professional.

Also Read: Benefits of Sudarshan Kriya and How to Do it By Dr. Ankit Sankhe

Frequently Asked Questions:

1) How to do Bhastrika praṇ̄ayāma?

First, sit on flat ground or a chair in a comfortable position. Start with kapalabhati, which consists of 30 rapid exhalations. Then slowly inhale through the right nostril. Hold your breath by three bandhas– mula, jalandhara, and uddiyana. First, the Jalandhara bandha is attained by pressing the chin against the neck. Next, both nostrils are closed with fingers, followed by uddiyana bandha, which is expansion and chest and finally, perineum (near the abdomen) contractions in mula bandha. This completes one cycle of Bhastrika praṇ̄ayāma.1

2) What are Bhastrika praṇ̄ayāma precautions?

People with heart or lung problems must perform Bhastrika praṇ̄ayāma slowly and under a professional guidance. Bhastrika praṇ̄ayāma should not be practised by people who suffer from high blood pressure, stroke, gastric ulcer, hernia, epilepsy or vertigo. Those who are recovering from tuberculosis, are recommended to practise only under expert guidance.7,8

3) What are Bhastrika praṇ̄ayāma benefits for brain?

Bhastrika praṇ̄ayāma may improve mental concentration, and relieve anxiety by improving the blood circulation and oxygen levels in the brain. It may also help with modulating the brain activity.13

4) What are the uses of Bhastrika praṇ̄ayāma?

Regular practice of Bhastrika praṇ̄ayāma may help to manage anxiety and help to relax the body and mind. It may improve the lung and heart functions. It may reduce blood pressure and improve heart health and blood circulation. Practising Bhastrika praṇ̄ayāma may also decrease blood sugar levels and manage weight. It may enhance static balance.1-7

5) Is there any benefit of Bhastrika praṇ̄ayāma for diabetes?

Yes, practising Bhastrika praṇ̄ayāma may help reduce blood sugar levels by increasing sugar uptake in tissues. Therefore it may be beneficial for diabetes.2

References:

Novaes MM, Palhano-Fontes F, Onias H, Andrade KC, Lobão-Soares B, Arruda-Sanchez T, et al. Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 2020 May 21;11:1. Available from: /pmc/articles/PMC7253694/
Das, Payel & Vivek, Pandey. (2017). Immediate Effect of Slow Bhastrika Pranayama on Blood Glucose, Heart Rate and Blood Pressure. Available from: https://www.researchgate.net/publication/324223163_Immediate_Effect_of_Slow_Bhastrika_Pranayama_on_Blood_Glucose_Heart_Rate_and_Blood_Pressure
Choudhary R, Singh V, Stec K, Kulmatycki L, Meena TR. Different types of bhastrika pranayama: Repeated measures trials with different treatments to study the trend of the effects on static balance ability. Human Movement. 2017 Dec 20;18(4):67–75. Available from: https://www.researchgate.net/publication/322305938_Different_types_of_bhastrika_pranayama_repeated_measures_trials_with_different_treatments_to_study_the_trend_of_the_effects_on_static_balance_ability
Jancy Rani A, Reg B. “EFFECT OF BHASTRIKA PRANAYAMA ON ABDOMINAL OBESITY IN POST GRADUATE DEPARTMENT OF YOGA GOVERNMENT YOGA AND NATUROPATHY MEDICAL COLLEGE AND HOSPITAL, CHENNAI-600 106. 2018; Available from: http://repository-tnmgrmu.ac.in/10172/3/460215918jancy_rani.pdf
Bamne SN. Effect of Bhastrika pranayama on pulmonary functions of elderly subjects. Natl J Physiol Pharm Pharmacol. 2017;870(8). Available from: http://www.njppp.com/fulltext/28-1493182637.pdf
Kelkar, & Lekurwale, Pawan & Kherde, Ramraoji & Vyas, Deepak & Shrikhande, Suchita. (2021). EFFECT OF BHASTRIKA PRANAYAMA ON “. International Journal of Research in Ayurveda and Pharmacy. 12. 59. 10.7897/2277-4343.120114. Available from: https://www.researchgate.net/publication/350343963_EFFECT_OF_BHASTRIKA_PRANAYAMA_ON
Kumari, Anjali & Pandey, Ajay & Rao, Ratnesh. (2022). YOGA AND PRANAYAMA DURING PREGNANCY. 3. 47-52. Available from: https://www.researchgate.net/publication/358047495_YOGA_AND_PRANAYAMA_DURING_PREGNANCY
Agnihotri S, Kant S, Verma VK, Mishra SK, Pandey S. Role of jalaneti and pranayama in allergic rhinitis with asthma. International Journal of Yoga-Philosophy, Psychology and Parapsychology. 2016 Jan 1;4(1):3. Available from: https://www.ijoyppp.org/temp/IntJYoga-PhilosopPsycholParapsychol413-4890932_133509.pdf
Kumari, Anjali & Pandey, Ajay & Rao, Ratnesh. (2022). YOGA AND PRANAYAMA DURING PREGNANCY. 3. 47-52. Available from: https://www.researchgate.net/publication/358047495_YOGA_AND_PRANAYAMA_DURING_PREGNANCY
Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha. 2nd ed. Bihar, India: Bihar Yoga Bharati, 1996. Print. 394-397. Available from: https://upaya-yoga.com/wp-content/uploads/2019/12/Asana-Pranayama-Mudra-and-Bandhas-Bihar-School.pdf

Ankit Sankhe

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Benefits of Sudarshan Kriya and How to Do it

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Benefits of Sudarshan Kriya and How to Do it

Pranayam, Sudarshan Kriya, Yoga

Introduction:

In recent years, life has been moving at an increasingly quick speed and we can see the changes in the world around us when we pay close attention. A more attractive environment created illness which created increased environmental pollutants, psychosocial disorders, altered food patterns, and a poor diet. Our health is being negatively impacted by the culture that we are following and the high levels of stress. Yoga is now being embraced by many individuals as a remedy to these changes.1Yoga has been practised for ages and represents the idea of a healthy way of life. It has recently grown in popularity throughout the world and is now recognized as an alternative medicine approach. Yuj, which indicates union in Sanskrit, is where the word “yoga” comes from. It represents the fusion of personal consciousness (jee-vatma) with cosmic knowledge (Paramatma). It might ultimately lead to a state of bodily and mental health.1,2

What is Sudarshan Kriya?

Sudarshan Kriya has its roots set in traditional yoga and is a specific form of a yogic practice called pranayama. Pranayama is a unique part of yoga which focuses on breathing. It is mainly based on balancing the nervous system and may help with the psychological stress-related disorders which have risen in recent times.1 Sudarshan kriya is a type of cyclic controlled breathing. It has distinct components in it which are as follows:

Ujjayi or victorious breathing: Slow breathing technique and we can experience physical and mental calmness.
Bhastrika or Bellow Breath: Fast breathing technique which causes excitement after calmness.
Chanting of Om: This is for prolonging the breathing out process.
Sudarshan Kriya: Slow, medium and fast cycles of breathing.

How to do it?

To practice Sudarshan kriya, you must follow the given steps:

First, you will have to do the ujjayi or victorious breath and it is a slow breathing stage in which you must breathe slowly 2-4 breaths per minute. This allows, consciously experience the breath touching the throat. While taking each breath in and out, there is increased resistance in the airway which in turn allows the breath cycles to be prolonged. Thus, one will be able to achieve the said count of breaths per minute. This allows us to experience calmness both physically and mentally.
Next is the Bhastrika stage in which, we must inhale air rapidly and exhale it forcibly. You ensure to maintain around 30 breaths per minute during this cycle. This leads to excitation followed by calmness.
This is followed by the chanting of Om. The word Om is chanted three times and ensures that the expiration is prolonged during this stage.
The last stage is the Sudarshan kriya, which is an advanced stage that consists of cyclic, rhythmic breathing and consists of slow, medium and fast cycles.

Do You Know?

Sudarshan kriya is relatively new, yoga and breathing techniques have been practised for a very long time. Sudarshan Kriya is a new yoga practice that has been introduced by the founder of the Art of Living Foundation. This practice has been introduced in 1982 by his holiness Sri Sri Ravi Shankar Ji.
The words Sudarshan and Kriya are in Sanskrit and translate to “proper vision by purifying action” where su means right, darshan means vision and Kriya simply means a purifying action.

Benefits of Sudarshan Kriya:

Sudarshan kriya may be beneficial to both mind and body in which Sudarshan kriya may reduce stress and depression. Some of the potential uses of Sudarshan kriya are:

1. Benefits of Sudarshan kriya for Stress:

Sudarshan kriya might help in reducing the anxiety levels in humans and may help in the stabilisation of mental activity, brain function and relief from stress. This might help relieve the common symptoms of stress such as insomnia (inability to fall asleep). It was found in studies that the Sudarshan kriya yoga (SKY) practice might help in attaining an improved sleep quality by reducing stress and anxiety.1Furthermore, a comparison study done on various yoga practices on post-traumatic stress disorder (PTSD) showed that the practising Sudarshan kriya has better outcomes. Sudarshan kriya yoga might provide a “corrective emotional experience” for healing deep emotional wounds and might also heal cognitive distortion (negative ways of thinking) which, is usually caused due to traumatic experiences.

2. Benefits of Sudarshan kriya for Depression:

A group of researchers led by Janakiramaiah have found that Sudarshan kriya might be helpful for people with mild and melancholic depression. Noticeable differences in the reduction of depression might be observed in the people who practised Sudarshan kriya. However, more research is required to prove these claims.

3. Benefits of Sudarshan kriya for Tobacco Addiction:

A study conducted on cancer patients with a habit of tobacco noticed that cancer patients who completed their standard therapy may control their tobacco habit with the help of Sudarshan kriya practices. However, more research is required regarding these effects.

4. Benefits of Sudarshan kriya for Oxidative stress:

Research has noted that psychosocial stress (stress caused due to psychological and social situations) might also lead to an increase in oxidative stress in the body. Few studies have shown that practising Sudarshan kriya yoga might lead to a decrease in oxidative stress. In a study conducted by Sharma et al., it was seen that blood lactate (indicator of oxidative stress) levels were lowered in people practising the SKY technique. It was further noted that the levels of superoxide dismutase, catalase and glutathione were increased. This indicates a boost in the antioxidant activity which also contributes to the lowering of oxidative stress. Therefore, Sudarshan kriya might help in reducing oxidative stress in the body. However, more research is necessary for claims.

5. Other benefits of Sudarshan kriya:

Gebrag and Brown found in their study that Sudarshan kriya might be helpful in certain medical conditions:

It may give relaxation to chronic fatigue
It may give relief to fibromyalgia (Muscle or musculoskeletal pain)
It might relieve joint pain
It might reduce asthma
It might fight against multiple sclerosis
It might relieve neck and back pain
It might relieve chronic pain
It might fight against cancer
It might fight against diabetes 1
However, more research is required to prove these claims.

Risks of Sudarshan Kriya

There is a requirement for more research and exploration to state the effects of the Sudarshan kriya on the body, including the risks that it might have.

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

Conclusion

Sudarshan kriya is a specific form of pranayama in which cyclic breathing is performed. It might help in calming the body and mind. It mainly includes four distinct stages in the practice: Ujjayi (victorious breath), Bhastrika (Ballow Breaths), chanting of Om and Sudarshan kriya. It might be beneficial for reducing stress, anxiety, depression, and post-traumatic stress disorder (PTSD). However, it might have risks too which need to be explored by further researchers. Kindly ensure to seek guidance from a qualified and experienced yoga expert before practising it.

Frequently Asked Questions

Is Sudarshan kriya good for depression?

Yes, Sudarshan kriya might help in reducing the symptoms of depression when practised regularly.1 If you have depression problems, consult your doctor and do not self-medicate.

Are there any benefits of Sudarshan kriya for insomnia?

Yes, Sudarshan kriya might be beneficial for insomnia which is one of the common symptoms of stress. It has been seen in studies that it might help in the attainment of improved sleeping patterns.

Can Sudarshan kriya help in curing cancer?

There are no reports that claim the beneficial effects of Sudarshan kriya for cancer. There is a need for more research on this subject.

Is Sudarshan kriya an easy exercise?

Sudarshan kriya is a cyclic, rhythmic, breathing yogic practice. It consists of four distinct steps such as Ujjayi, bhastrika, chanting of om and Sudarshan kriya. It is relatively easy and can be performed under proper guidance.

What are the benefits of Sudarshan kriya?

Sudarshan kriya might be beneficial for people with anxiety, stress, depression, tobacco addiction, pain, and stress-related medical conditions. However, more research is required to prove the effectiveness of these exercises in detail. Kindly ensure to practice this exercise only under the expert supervision of a yoga teacher.

References:

1. Zope S, Zope R. Sudarshan kriya yoga: Breathing for health. Int J Yoga [Internet]. 2013;6(1):4. Available from: http://www.ijoy.org.in/text.asp?2013/6/1/4/105935

2. Vagga A, Akarte NR. Sudarshan Kriya A Novel Breathing Technique. Int Jouranl Anatoy Physiol Biochem [Internet]. 2017;4(7):7–14. Available from: https://www.researchgate.net/publication/321376819_Sudarshan_Kriya_A_Novel_Breathing_Technique

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.

Ankit Sankhe

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The Importance of Magnesium in Human Body

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The Importance of Magnesium in Human Body

Human Body, Magnesium, Magnesium Oils

.Magnesium is the 4th most abundant mineral in the body. It is required for over 300 enzymatic reactions in the body and can support deep sleep, muscle relaxation, and proper elimination. Unfortunately, most of us are deficient in this important mineral!

Think of magnesium as the relaxation mineral. It is supportive for people with anxiety, high stress, muscle tension, and poor sleep. Magnesium is an important cofactor needed to start over 300 biochemical processes in the body.

Are you Getting Enough Magnesium Each Day???

The Recommended Dietary Allowance (RDA) of magnesium for adults is 310-320 mg for females and 400-410 for males.

How much and how magnesium is absorbed.

Magnesium is absorbed principally in the small intestine, through a saturable transport system and via passive diffusion through bulk flow of water. Absorption of magnesium depends on the amount ingested. When the dietary content of magnesium is typical, approximately 30-40% is absorbed

Magnesium can be absorbed through various means

1. Orally

2. Through oils

3. Food sources

4. Creams

5. Salts

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What is Physiotherapy? and What They Do ?

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What is Physiotherapy? and What They Do ?

Physiotherapist, Physiotherapy

What is Physiotherapy?

Physiotherapy aims to restore movement and function when someone is affected by injury, illness or disability. It can also help to reduce your risk of injury or illness in the future.

When do you need Physiotherapy?

Physiotherapy can be helpful for people of all ages with a wide range of health conditions, including problems affecting the:

bones, joints and soft tissue– such as back pain, neck pain, shoulder pain and sports injuries
brain or nervous system– such as movement problems resulting from a stroke, multiple sclerosis (MS) or Parkinson’s disease
heart and circulation– such as rehabilitation after a heart attack
lungs and breathing– such as chronic obstructive pulmonary disease (COPD) and cystic fibrosis

Physiotherapy can improve your physical activity while helping you to prevent further injuries.

Who are Physiotherapists?

Physiotherapy is provided by specially-trained and regulated practitioners called physiotherapists.

Physiotherapists often work as part of a multi-disciplinary team in various areas of medicine and settings, including:

hospitals
community health centers or clinics
some GP surgeries
some sports teams, clubs, charities and workplaces

At first plus home health care we have physiotherapists who offer home visits.

What physiotherapists do?

Physiotherapists treat several ailments by using:

education and advice– physiotherapists can give general advice about things that can affect your daily lives, such as posture and correct lifting or carrying techniques to help prevent injuries
movement, tailored exercise, and physical activity advice – exercises may be recommended to improve your general health and mobility and to strengthen specific parts of your body
manual therapy – where the physiotherapist uses their hands to help relieve pain and stiffness and to encourage a better movement of the body.
Electro Therapy – where the physiotherapist uses electricity and electrical modalities like ultrasound, IFT, Tens, SWD, Traction etc to help relieve pain and stiffness.
Physiotherapists also use several other techniques like hydrotherapy, dry needling, cupping therapy, acupuncture etc as a part of their treatment process.

Top 5 benefits of getting physiotherapy at home are:

The session timings suit your life and not the clinic’s schedule.
Along with Physical assessment, there can also be an environmental assessment.
Recovery is faster – As rest time increases and commuting reduces.
Exercise becomes Easy – You will be trained to exercise in your own environment.
Family and Friends can understand your condition better and help you in the recovery and rehab process.

First Plus Home Health Care physiotherapists will help patients in the comfort of their homes. They focus on assessment, diagnosis, and will develop a customized treatment plan which varies depending on the patient’s needs.

What all conditions can be treated with Physiotherapy at Home?

Conditions like Back pain, Knee pain, Shoulder Pain, Arthritis, Spondylitis, Spondylosis, sports injuries, trauma / accident rehab, pre and post-surgical rehabilitation, stroke, paralysis, GBS, Cerebral Palsy, Motor Neuron Disorders, Cardiovascular rehabilitation, Pulmonary rehabilitation, Cancer rehab, Obesity, strength training and conditioning and many more can be treated right at the comfort of your home.

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Ankit Sankhe

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Services in Mumbai

+91 9594 246 828

Benefits of Bhujangasana and How to Do It By Dr. Ankit Sankhe

Introduction:

What is Bhujangasana?

How to do it?

Do You Know?

Benefits of Bhujangasana:

1. Benefits of Bhujangasana for Belly Fat:

2. Benefits of Bhujangasana for Blood Circulation:

3. Benefits of Bhujangasana for Managing Stress:

4. Benefits of Bhujangasana for the Spine:

5. Other benefits of Bhujangasana:

Risks of Exercise

Conclusion

Frequently Asked Questions

1) What is Bhujangasana (Cobra Pose)?

2) What are the steps of Bhujangasana?

3) How many times should one do Bhujangasana?

4) Is Bhujangasana suitable for belly fat?

5) What effect does bhujangasana have on blood circulation?

References:

Ankit Sankhe

Services in Mumbai

+91 9594 246 828

Benefits of Kapalbhati and How to Do It By Dr. Ankit Sankhe

Introduction:

What is Kapalbhati?

How to do it?

Do You Know?

Benefits of Kapalbhati:

1. Benefits of Kapalbhati for Type 2 diabetes:

2. Benefits of Kapalbhati on blood pressure:

3. Benefits of Kapalbhati for obesity:

4. Benefits of Kapalbhati for mental health:

5. Benefits of Kapalbhati for respiratory illnesses:

6. Other benefits of Kapalbhati:

Risks of Exercise

Conclusion

1) What is Kapalbhati?

2) Can Kapalbhati be done in any position?

3) Can Kapalbhati be done after a meal?

4) How many times can one do Kapalbhati if they have never done it before?

5) Does Kapalbhati help in preventing respiratory allergies?

References:

Ankit Sankhe

Services in Mumbai

+91 9594 246 828

Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Introduction:

What is Paschimottanasana?

How to do it?

Do You Know?

Benefits of Paschimottanasana

1. Benefits of Paschimottanasana for Diabetes

2. Benefits of Paschimottanasana for Belly Fat Reduction

3. Other benefits of Paschimottanasana

Risks of Exercise:

Conclusion

Frequently Asked Questions

What is Paschimottanasana?

What are the different names for Paschimottanasana?

What are the different modifications used to practise Paschimottanasana?

What are the precautions for Paschimottanasana?

What are the Paschimottanasana benefits for Diabetes?

References

Ankit Sankhe

Services in Mumbai

+91 9594 246 828

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

Introduction:

What is Anulom vilom?

How to do it?

Do You Know?

Benefits of Anulom vilom:

1. Benefits of Anulom vilom for blood pressure

2. Benefits of Anulom vilom for brain

3. Benefits of Anulom vilom for the heart

4. Benefits of Anulom vilom for respiratory tract

5. Other benefits of Anulom vilom:

1) What is Bhujangasana (Cobra Pose)?

What is Ustrasana? 