PharmEasy Blog

Brain Fog And COVID-19: Let’s Clear The Confusion!

Introduction

Have you ever experienced episodes where your mind seems fuzzy, everything seems confusing and performing the simplest of activities, such as reading the morning paper or solving a simple question in an exam, seems like a Herculean job for you? 

Well, the reason behind this strange feeling can be brain fog! 

Brain fog is a common phenomenon where you end up experiencing periods of confusion, headaches and brain cloudiness. When examined at the cellular level, brain fog is thought to be caused by inflammation which offsets our delicate hormonal balance. This imbalance impacts the entire system and can take a toll on the quality of your life. 

Commonly, brain fog can be caused due to extreme stress, depression, lack of sleep and overworking. But lately, brain fog has been much in the news due to its close link with COVID-19 infection.

So, in this article, let us find out what exactly brain fog is and why COVID-19 causes it.

Symptoms of Brain Fog

Brain fog is a term that describes the feeling of being mentally fuzzy, slow and spaced out. Some symptoms of brain fog that you are likely to experience are:

There are many ways that COVID-19 can damage the brain. Some can be devastating, such as encephalitis, strokes, and lack of oxygen to the brain. But other effects may be more subtle, such as the persistent impairment in sustained attention called as brain fog in layman’s terms, which can be temporary.

Dr. M.G. Kartheeka, MBBS, MD

What is the link between COVID-19 & Brain Fog?

There isn’t any concrete evidence as to why COVID-19 seems to cause brain fog. However, it is believed that psychological and physiological factors are at play. Once the coronavirus has invaded the system and enters the cells through the angiotensin-converting enzyme 2 (ACE2) receptor, the virus can also enter the brain tissue due to its characteristic of being neuro-invasive.

Many studies conducted have revealed that those who have suffered from COVID-19 experience complications such as altered consciousness or brain damage or brain disease which are referred to by the general term encephalopathy.

Case studies showed that high levels of inflammatory cytokine molecules, which are produced by immunity, were found to be present in the fluid that surrounds the brains of people who had recovered from COVID-19 infection probably a few weeks prior. One of the many factors of brain fog is inflammation within the brain which obstructs the ability of the neurons to communicate completely with each other. 

Brain Fog is one of the commonest Long Covid Symptoms reported. 

Brain fog and cognitive impairment are one of the common concerns of “long-covid” which need an inspection, close follow-up and management at the earliest possible opportunity, apart from that heart conditions digestive symptoms, and vascular issues are some other conditions of concern associated with Covid.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Non-COVID-19 factors that contribute to Brain Fog

Some ways in which COVID-19 can indirectly cause brain fog in people are as follows: 

Exercising is important, Read 7 Ways In Which Exercise Benefits The Body!

How long can Brain Fog last?

As per WHO reports, brain fog was found to last for weeks and even months in some people after their respiratory symptoms ceased to exist – Long Covid Symptom.

In a study conducted with a group of 60 people, it was found that 55 per cent of people continued to experience neurological symptoms post three months of their COVID-19 infection. Such symptoms included:

Treatment for COVID-19 Brain Fog

The best solution to tackle brain fog induced by COVID-19 infection is to adopt a healthy lifestyle. Some ways to boost mental function and reduce symptoms of brain fog are listed below:

Journal your distracting thoughts if you are worried about certain aspects of your life.

Conclusion:

Brain fog is a very common side effect of COVID-19 infection, which can last from a couple of weeks to months after your illness has subsided. If the symptoms of brain fog give rise to cognitive issues that disrupt your productivity or continue to impede your quality of life even after following the healthy habits mentioned above, discuss with your doctor the best way to manage the symptoms alternatively. 

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

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Benefits of Kapotasana and How to Do it By Dr. Himani Bisht

Introduction: 

In the 1800s, yoga made its way from India to the Western part of the world. Charles Wilkins translated the Hindu text Bhagvat Geeta, which mentions yoga (asanas) in his book. Yoga gurus like Swami Satchidananda and the Maharishi influenced pop stars from Carol King to the Beatles. Yoga originated in the Indian subcontinent, consisting of various techniques to improve physical and mental clarity. Yoga consists of asanas (physical postures), pranayamas (breathing techniques), concentration techniques, chanting, ethical disciplines, and meditation. In the last 25 years, there has been numerous research to check the health benefits of yoga.1 Let us glance through some of the health benefits of a posture kapotasana or pigeon pose benefits. 

What is Kapotasana? 

Kapotasana is also known as the pigeon pose or pigeon pose yoga. In Sanskrit, kapota means pigeon or dove, and asana means posture. Kapotasana opens your hip joints and helps your body to meditate more easily. This asana is an intermediate to advance form of yoga. Reclines cradle, seated cradle, seated forward bend, and butterfly pose are some preparatory poses for kapotasana. Pigeon pose or pigeon stretch can have four variations pigeon pose, resting pigeon pose, one-legged king pigeon pose, and king pigeon pose.2  

How to Do it? 

You can do the kapotasana pose in the following way: 

Do You Know? 

Some of the interesting facts about kapotasana are: 

Also Read: Benefits of Jumping Jacks: An In-depth Exploration into this Simple Exercise

Benefits of Kapotasana: 

Some of the potential benefits of kapotasana are as follows: 

Benefits of Kapotasana for Asthma: 

A study by Pandit and Vaidya in 2013 showed that a yoga protocol consisting of kapotasana might be beneficial in the case of asthma. Kapotasana may improve oxygen delivery and cellular respiration and increase the strength of lung muscles.3 However, further studies are required to check if kapotasana may be beneficial in the case of asthma. However, you must consult your doctor if you suspect asthma. 

Benefits of Kapotasana for Improving Mental Health: 

A study by Mehar and Navdeep in 2019 showed that a yoga protocol consisting of kapotasana might help to improve mental health. Yoga often encourages people to have an open heart. Kapotasana may expand the chest. This leads to the lesser judgment of oneself and gives a relaxed approach to life and greater acceptance of oneself.4 However, more studies are required to check if kapotasana can help to improve mental health. You must consult your doctor if you feel your mental health is hampered. 

Benefits of Kapotasana for Weight Management: 

A study by Braun et al. in 2016 showed that a yoga protocol consisting of kapotasana might help to manage weight. The result of the study suggested that performing different asanas along with kapotasana may reduce body weight and BMI (body mass index). 5 However, more studies are required to check if kapotasana may help to reduce weight. Therefore, you must consult your dietician to get a proper workout routine. 

Benefits of Kapotasana for Muscle Flexibility: 

A study by Sathiyamoorthy and Karthikeyan in 2018 on college football players showed that a yoga protocol consisting of kapotasana might help to improve muscle flexibility.6 However, further studies are required to check if kapotasana can improve muscle flexibility.  

Benefits of Kapotasana for Back Pain: 

A study by Iyer showed that a yoga protocol consisting of kapotasana might help reduce lower back pain. Kapotanasana may help to reduce sciatic discomfort. 7 However, further studies are required to check if kapotasana may help to relieve lower back aches. You must consult your doctor if you experience pain in your lower back for a prolonged period. 

Benefits of Kapotasana for Reducing Stress: 

A study by Parmar et al. in 2017 on school students showed that a yoga protocol consisting of kapotasana might help to reduce stress levels.8 However, further studies are yet to be done to check if kapotasana may reduce stress levels. You must consult your doctor if your health is being hampered due to stress. 

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

I would highly recommend Kapotasana to those people whose daily life involves lots of sitting or athletes who regularly indulge in sports like cycling or running. These activities might lead to the shortening and tightening of pelvic muscles like the rectus femoris and lliopsoas. Kapotasana might work around these muscles and provide strength to them.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Risks of Kapotasana 

The following risks may be associated with kapotasana: 

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

As Kapotanasna involves stretching and strengthening of muscles of the pelvic floor and improves blood circulation, practising Kapotanasana might help in reducing visceral fat.

Dr. Rajeev Singh, BAMS

Conclusion 

Kapotasana is also known as the pigeon pose. In Sanskrit, kapota means pigeon or dove, and asana means posture. This asana is an intermediate to advance form of yoga. Kapotasana may be beneficial in the case of asthma. It may help to improve muscle flexibility. Kapotasana may help to manage weight and stress. It may be good for mental well-being and back pain. 

Further, this asana, along with other yoga postures, may reduce stress in children. People with knee injuries and recent knee surgeries shall be cautious before doing this pose. People with spinal, abdominal, and hip injuries shall be cautious before doing this pose. People with less flexible and delicate wrists shall be careful before doing kapotasana. You must perform kapotasana under the guidance of a trained yoga professional. 

Frequently Asked Questions 

1) What are kapotasana benefits? 

There are several benefits to performing pigeon pose yoga regularly. Kapotasana may be beneficial in the case of asthma. It may help to improve muscle flexibility. Kapotasana may help to manage weight and stress. It may be good for mental well-being and back pain. However, you must consult your doctor if you have any of the mentioned conditions instead of self-medicating. 3-8 

2) What are the variations of kapotasana yoga?

Pigeon pose can have four variations pigeon pose, resting pigeon pose, one-legged king pigeon pose, and king pigeon pose.2 

3) What are kapotasana preparatory poses? 

Reclines cradle, seated cradle, seated forward bend, Cat and Cow pose, and butterfly pose are the preparatory poses for kapotasana.2 

4) What are the risks associated with kapotasana? 

People with knee injuries and recent knee surgeries shall be cautious before doing this pose. People with spinal, abdominal, and hip injuries shall be cautious before doing this pose. People with less flexible and delicate wrists shall be careful before doing kapotasana.2 You must perform kapotasana under the guidance of a trained yoga professional. 

5) What are the benefits of kapotasana on mental well-being? 

Yoga often encourages people to have an open heart. Kapotasana may expand the chest. This leads to lesser judgment of oneself, a relaxed approach to life, and greater acceptance of oneself.4 However, you must consult your doctor if your mental health is hampered. 

Disclaimer: The data available on this website is provided for educational reasons and is not meant to replace professional medical care. The reader should speak with their doctor to see whether the information suits their conditions because everyone has diverse needs. 

References: 

  1. Douglass L. How did we get here? History of yoga in America, 1800-1970. International Journal of Yoga Therapy. 2007 Jan 1;17(1):35-42. Available from: http://www.yogapsychology.org/PDF/articles/IJYT_2007.pdf 
  1. Pigeon Pose (kapotasana) [Internet]. Art Of Living (United States). The Art of Living; 2022 [cited 2022Dec26]. Available from: https://www.artofliving.org/us-en/yoga/poses/pigeon-pose 
  1. Pandit DP, Vaidya SM. Effect of yoga on pulmonary function tests in patients of bronchial asthma. International Journal. 2013 Jan 1;2(3):58-63. Available from: https://ijpras.com/storage/models/article/2a979O4aEFMYUnvQqe1VIkq2gaTaT4jR9wACFoJ6Lpn17eEVaUXVmeyplzmo/effect-of-yoga-on-pulmonary-function-tests-in-patients-of-bronchial-asthma.pdf 
  1. Mehar R, Sanwal N. Effect of Yoga Practice on Mental Health of Elementary Teacher Training Students. Available from: https://pm.sdcollegeambala.ac.in/wp-content/uploads/2021/07/Vol10-32.pdf 
  1. Braun TD, Park CL, Gorin AA, Garivaltis H, Noggle JJ, Conboy LA. Group-based yogic weight loss with Ayurveda-inspired components: a pilot investigation of female yoga practitioners and novices. International journal of yoga therapy. 2016;26(1):55-72. Available from: http://www.luxtherapycenter.com/yoga/weight%20loss.pdf 
  1. Sathiyamoorthy K, Karthikeyan P. Effects of traditional football training with and without yogic practices on selected physical and performance related variables among college men football players. Available from: https://www.journalofsports.com/pdf/2019/vol4issue1/PartY/4-1-287-944.pdf 
  1. IYER DA. Effectiveness of Yoga on Computer Workers Having Low Back Ache. Available from: https://www.ijres.org/papers/Volume-10/Issue-5/Ser-15/1005337341.pdf 
  1. PARMAR DD, SHARMA SM, Shashankrathore S. Fatigue in sports: Causes, symptoms, and treatment. International Journal of Behavioral Social and Movement Sciences. 2017 Sep 30;6(3):60-82. Available from: https://ijobsms.org/index.php/ijobsms/article/download/354/288 

Benefits of Baddha Padmasana and How to Do it By Dr. Himani Bisht

Introduction: 

Have you ever felt stressed with everyday life and wanted to opt for or choose a natural way to build balance within yourself? Then, yoga is the answer to achieving this balance. It can be ideally performed in a quiet and peaceful place. The Yoga Upanishads may sometimes stress staying comfortable, maintaining the posture firmly, and keeping your mind and body peaceful before beginning with the actual pose. Baddha padmasana is one such crossed-legged sitting asana. It intends to facilitate meditation (Dhyana), concentration (Dharana), and self-realization (Samadhi). 1,2 Let us read in detail about the importance and health benefits of the Baddha Padmasana. 

What is Baddha Padmasana?  

Baddha means ‘bound,’ and Padma means ‘lotus.’ Thus, this asana is also called the bound lotus pose or locked lotus pose. Baddha Padmasana is the counter pose to the Ardha matsyendrasana. It is important to perform the counter asana exactly after performing the Ardha matsyendrasana. This asana helps you achieve complete focus and fulfilment of one’s potential. Thus, this asana has been recommended specifically for performing Pranayama. Baddha padmasana may be performed slowly within your body’s limitations and not forcefully.3,4  

How to do it? 

To begin with this pose, you must sit straight, with both legs stretched out in front. After that, follow the steps given below to be aware of the comfortable limits of your body: 

It is particularly important to be careful about which hand is taken around first. If the left leg is crossed over the right leg, the left arm is taken back to catch hold of the right toe. While performing this pose from the other side, when the right leg is over the left leg, the right arm will be put around the back first to hold the left toe.4 

Keep taking deep breaths throughout this asana. You can repeat the asana rounds as per your capacity and comfort.4 Remember to keep your spine straight while performing this asana. You can sit on a cushion if you find it difficult to sit in this pose otherwise. 3  

Do You Know? 

Read along for some exciting facts about baddha padmasana: 

Benefits of Baddha Padmasana: 

Yoga asanas are great for your overall well-being. Yoga posture baddha padmasana claims to have the same benefits as the lotus posture. Some of its benefits are: 

Benefits of Baddha Padmasana for Reducing Knee Pain: 

Gope 2013 studied that in padmasana posture, the legs are locked in place just like padmasana, which might lower the intercompartmental pressure between the muscles, enhancing the microcirculation in the legs. Further, due to the specific position of the knee, the inter-cartilaginous space in the knee will improve microcirculation and help heal leg pain in patients suffering from chronic exertional compartment syndrome and lateral compartment arthritis. Additionally, better oxygenation may also remove the locally produced free radicals from the body. Thus, baddha Padma asana may show similar effects on humans, which proper studies may evaluate.5 However, if you have any knee-related issues consult your doctor and perform this asana under the proper guidance. 

Benefits of Baddha Padmasana for Managing Diabetes: 

Kumar et al. 2017 mention the study that diabetic (increased glucose level) patients subjected to a few days of yoga intervention involving padmasana as one of the postures showed a decrease in glucose levels and an increase in insulin levels. This may indicate that since baddha padmasana shows similar effects to padmasana, it may benefit diabetic patients to some extent.6 However, if you have any diabetic issues consult your doctor and perform this asana under the proper guidance. 

Other benefits of Baddha padmasana  

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

One of the benefits that I have noticed with the practice of Baddha Padmasana is that it might promote normal growth in children with underdeveloped chests. This particular yoga pose is believed to have a positive influence on the chest area, potentially aiding in its proper development and providing support for healthy growth in children.

Dr. Siddharth Gupta B.A.M.S, M.D (Ayu)

Risks of Baddha padmasana 

Certain risks might be involved while performing this asana: 

According to what I’ve observed, spiritually, Baddha Padmasana is often utilised in the awakening of kundalini energy. This yoga posture is believed to play a role in activating and channelling the powerful spiritual energy known as kundalini.

Dr. Rajeev Singh, BAMS

Conclusion  

Baddha Padma asana or bound lotus pose is a more advanced form of padmasana and thus carries similar benefits, and it is also believed to have an even better effect. It may benefit digestion, knee pain, diabetes, calming, managing pain in the shoulder, arms, back pain, and many more. It may be avoided by people with stiff joints and varicose veins. Researchers need to study the benefits of asana to understand its benefits for humans.  

I would like to emphasise that individuals with high blood pressure or hydrocele should refrain from practising Baddha Padmasana. Those with high blood pressure or hydrocele must prioritise their safety and consult with a doctor before attempting this yoga posture.

Dr. Smita barode, B.A.M.S, M.S.

Frequently Asked Questions 

Q1. What are the other common names of baddha padmasana? 

Baddha padmasana yoga is also called bound lotus pose or locked lotus pose. It is also known as bhasmasana or ashing pose sometimes.3,4,7  

Q2. What types of gazes do we need to maintain the baddha padmasana? 

The gaze to be maintained in baddha padmasana depends on your marital status. Married people should gaze at the nose tip, while unmarried people may focus their gaze on the centre of the eyebrows. 4 

Q3. How to do baddha padmasana? 

Baddha padmasana can be performed by following simple steps. Sit with your legs in front. Firstly, come into the padmasana position. Put your right foot on the left thigh and the left foot on the right thigh. Then to advance to baddha padmasana, bring your arms from behind the back and hold the big toes with opposite hands.4 

Q4. Does baddha padmasana have any weight loss benefits? 

Any type of physical activity or exercise can reduce abdominal fat, but the distinctive ability of baddha padmasana on digestion may help reduce weight and related complications.6,7 But if you are trying to reduce your weight, consult your doctor and do not depend on this asana alone. 

Q5. What are the risks of baddha padmasana? 

Any asana needs to be performed under expert guidance and supervision. This is because of the risks involved while performing the asanas. Baddha padmasana yoga pose can be risky for people having stiff ankle joints, stiff knee joints, and for varicose vein patients.3

References: 

  1. Yoga Vijnana-The Science and Art of Yoga. 2020;1(1) Available from: https://yoga.ayush.gov.in/Publications/gallery/JOURNAL/Yoga%20Vijnana%20Vol.%201.pdf  
  1. Rossi E, Schirmer C, Rossi K. FACILITATING DARWIN’S DAILY & HOURLY DHARMA WITH BUDDHA CONSCIOUSNESS: Mapping the 4-Stage Creative Process onto Spontaneous Eye. Journal of Clinical Hypnosis.;10(1):60-75. Available from: https://www.ernestrossi.com/ernestrossi/keypapers/DARWIN%20&%20BUDDHA.pdf  
  1. Yoga A. Healthy Way of Living. Upper Primary Stage, National Council of Educational Research and Training. 2015:1-2. Available from: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf  
  1. Krishnamacharya ST. Yoga Makaranda (Part II). Available from: http://www.fuzzzyoga.yogi.center/pdf/occult/yoga-1/yoga-makaranda-part-2-sri-t-krishnamacharya.pdf  
  1. Gope MC. A Comparative Study on Non-Surgical Treatment of Leg Pain due to Chronic Exertional Compartment Syndrome and Lateral Compartment Arthritis by the Lotus Posture” Padmasana. Jan – Jun 2013; 27 (1) Available from: https://www.bitmesra.ac.in/UploadedDocuments/adminpharm/files/PHARMBIT%20Jan%20%E2%80%93%20Jun%202013%20XXVII%20(1).pdf#page=3 
  1. Kumar YS, Nishi J. Yoga and Diabetes Mellitus: Recommendations and Benefits-Systematic. International Journal of Ayurvedic & Herbal Medicine. 2017; 7:2651-5. Available from: http://interscience.org.uk/images/article/v7-i4/3ijahm.pdf 
  1. Brahmachari D, Yoga vijna, Archeological survey of India, Central Archeologial library Available from: https://www.indianculture.gov.in/ebooks/yogasana-vijnan-science-yoga 

Disclaimer: The above-mentioned information included on this website is for educational purposes and is not intended to be a substitute for the medical process by a healthcare professional. Because of unique individual needs and requirements, the reader should consult a physician to determine or find out the appropriateness of the information for the reader’s situation. 

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Benefits of Vasisthasana and How to Do it By Dr. Himani Bisht

Introduction: 

“Yoga is for everyone” essentially means that the beauty of yoga is that you need not be a yogi or yogini to reap the benefits of yoga practice. Yoga, rooted in Indian philosophy, has gained the limelight for improving physical and mental well-being. It includes tools for self-transformation and achieving a state of the union. As per Ayurveda, the human body is composed of four components, namely mind, body, emotion and energy. Therefore, majorly four fundamental yoga paths are known- Bhakti, Karma, Raja and Gnana. Yoga sees the practice of asanas; one such asana is Vasisthasana or side plank yoga. In this post, we’ll briefly introduce Vasisthasana, how to perform this asana and its health benefits.1 

What is Vasisthasana? 

Vasisthasana is derived from Sanskrit words, “Vasistha” meaning wealthy and “asana”, meaning yoga or posture. So, therefore Vasisthasana is considered to be an asana which can make you wealthy in terms of physical and mental health. Adho mukha svanasana (downward-facing dog pose) is the preparatory pose for Vasisthasana, and balasana (child pose) is the counter pose or opposite pose for Vasisthasana. The follow up pose for Vasisthasana is Salamba sirasana.2 

How to do it? 

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

Do you know? 

Benefits of Vasisthasana:  

The practice of Vasisthasana may help you reap numerous health benefits, some of these benefits are enlisted below: 

Benefit of Vasisthasana for the muscular system 

Literature supports the practice of Vasisthasana for improving core muscular strength. A literature review by Rathore et al. in 2017 stated that practising asanas like Vasisthasana might help activate core muscles in the body and strengthen them. Additionally, the activation of abdominal muscles may help in improving digestion. Therefore, yogasanas like Vasisthasana may positively impact the muscular system. However, Vasisthasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment of any musculoskeletal disorders. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.3 

Benefit of Vasisthasana in scoliosis 

Scoliosis is an abnormal curvature of the spine. Stanley et al. conducted a study in 2015 to assess the health benefits of yoga interventions like Vasisthasana for scoliosis. The findings of this study showed that six to eight months of practice with Vasisthasana improved spinal curvature. This effect may be attributed to the strengthening of the muscles. Thus, the practice of asanas like Vasisthasana may positively impact scoliosis, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper treatment of scoliosis. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4 

Benefit of Vasisthasana in depression 

Yoga practice may help achieve peace of mind and calm the mind and body. Literature reviews stated that the practice of yogasanas may help manage depression and positively impact the quality of life. Martin et al. conducted a study in 2014 to assess the effect of yogasanas like Vasisthasana on quality of life. Six weeks of practising asanas like Vasisthasana showed a positive impact on depression. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of depression. Additionally, one should practice this asana under the guidance of a qualified trainer.5 

Benefit of Vasisthasana for cardiovascular endurance 

Cardiovascular endurance is how well your heart performs while doing activities with a mild to moderate intensity. Caren et al. 2015 conducted a study to assess the effect of yoga interventions on cardiovascular endurance. 12-weeks of the practice of yogasanas like Vasisthasana positively impacted cardiovascular endurance and improved heart rate. Thus, the practice of Vasisthasana may positively impact cardiovascular endurance, but the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.6 

Benefit of Vasisthasana in obesity  

Obesity truly means the presence of excessive body fat and body mass index (BMI) greater than 30 kg/m2. Literature studies support yoga’s practice to reduce body fat, and that eventually contributes to the reduction of obesity. A study by Alexios et al. done in 2019 stated that the practice of side plank yoga might help reduce abnormal body fat. This indicated that side plank yoga might help in managing obesity. However, it is advised to consult a doctor for proper management of obesity and not rely on this asana alone. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.7 

Other benefits of Vasisthasana: 

Note-The above-mentioned benefits of Vasisthasana are done in a limited human population or are based on a literature search. Therefore, these benefits should not be generalized; studies focusing on larger populations must ascertain these claims with greater reliability. 

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

Based on my know-how, I’ve noticed that the side-bridge yoga pose (Vasisthasana) is effective in activating the Rectus abdominis muscle. It helps strengthen this muscle and can be a useful part of a workout routine.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Risks of Vasisthasana: 

Conditions where Vasisthasana should be performed with caution are:  

Conditions where Vasisthasana is contraindicated include:  

Note: It is always recommended to consult a qualified trainer before adopting Vasisthasana into your daily practice. A prior consultation will help you identify the risks and benefits this asana holds per your condition. 

Also Read: Yoga Asanas for Hair Growth: A Comprehensive Research-Based Guide

Based on my observations, I recommend practising Vasisthasana and similar yogic exercises to improve your overall health and well-being. These practices can enhance endurance and flexibility. Moreover, they may also contribute to better concentration, focus, and voluntary control of breathing, that can positively impact your physical and mental performance.

Dr. Rajeev Singh, BAMS

Conclusion: 

Vasisthasana is derived from Sanskrit words, “Vasistha” meaning wealthy and “asana”, meaning yoga or posture. So, therefore Vasisthasana is considered to be an asana that can make you wealthy in terms of physical and mental health. The practice of this asana may help in improving cardiovascular endurance, depression, scoliosis, muscular system and obesity. Additionally, this asana may help in reducing fatigue, boosting mental performance and improving body postures, etc.  

Frequently Asked Questions: 

1) What is the meaning of Vasisthasana in Sanskrit? 

Vasisthasana is derived from Sanskrit words, “Vasistha” meaning wealthy and “asana”, meaning yoga or posture. So, therefore Vasisthasana is considered to be an asana that can make you wealthy in terms of physical and mental health.1 

2) What are the preparatory and counter poses for Vasisthasana? 

Adho mukha svanasana (downward facing dog pose) is the preparatory pose for Vasisthasana, and balasana (child pose) is the counter pose for Vasisthasana.2 

3) What are the steps of Vasisthasana? 

First, stand in Tadasana. Your body in this position will be aligned in a straight line from head to heels. Next, bend forward and rest your palms on the floor and take your legs back. Turn your whole body to the right and balance it on the right hand and foot only. Place your left foot on the right one and rest the left palm on your left hip; balance and keep the body straight. Now, slowly raise your left hand in the air and gaze at the ceiling. Next, raise your left leg in the air and grab your left leg toe with the left hand. This is the Vasisthasana pose; hold this position for about 30 seconds. Bring your body back to the original position, breathe out and repeat the steps with the other side.2 

4) What are the benefits of Vasisthasana? 

The practice of this asana may help in improving cardiovascular endurance, depression, scoliosis, muscular system and obesity. Additionally, this asana may help in reducing fatigue, boost mental performance and improving body postures.3-10 

5) What is the Vasisthasana mythology?

In Indian mythology, Vasistha was a saint who had a divine cow to fulfil all the grants the owner wished and thus, it is believed this divine cow made Vasistha wealthy. This is why Vasistha is considered the Sanskrit word for wealthy. 

References: 

  1. Gautam, Shiv et al. “Clinical Practice Guidelines for Yoga and Other Alternative Therapies for Patients with Mental Disorders.” Indian journal of psychiatry vol. 62,Suppl 2 (2020): S272-S279. doi:10.4103/psychiatry.IndianJPsychiatry_776_19. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7001345/ 
  1. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966; 108-109. Available at: https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf  
  1. Rathore et al. “Anatomical Correlation of Core Muscle Activation in Different Yogic Postures.” International journal of yoga vol. 10, 2 (2017): 59-66. doi:10.4103/0973-6131.205515. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/ 
  1. Wainapel, Stanley F et al. “Integrating complementary/alternative medicine into primary care: evaluating the evidence and appropriate implementation.” International journal of general medicine vol. 8 361-72. 7 Dec. 2015, doi:10.2147/IJGM.S66290. Available at: https://pubmed.ncbi.nlm.nih.gov/26673479/ 
  1. Martin, Andi Céline, and Melanie R Keats. “The impact of yoga on quality of life and psychological distress in caregivers for patients with cancer.” Oncology nursing forum vol. 41,3 (2014): 257-64. doi:10.1188/14.ONF.257-264. Available at: https://pubmed.ncbi.nlm.nih.gov/24769590/ 
  1. Caren et al. “Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial.” Evidence-based complementary and alternative medicine: eCAM vol. 2015 (2015): 958727. doi:10.1155/2015/958727. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475706/ 
  1. Alexios et al. “High intensity, circuit-type integrated neuromuscular training alters energy balance and reduces body mass and fat in obese women: A 10-month training-detraining randomized controlled trial.” PloS one vol. 13, 8 e0202390. 23 Aug. 2018, doi:10.1371/journal.pone.0202390. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107179/  
  1. Masoumeh Shohani, Fatemeh Kazemi, Shoboo Rahmati, Milad Azami, The effect of yoga on the quality of life and fatigue in patients with multiple sclerosis: A systematic review and meta-analysis of randomized clinical trials, Complementary Therapies in Clinical Practice,Volume 39,2020,101087,ISSN 1744-3881. Available at: https://doi.org/10.1016/j.ctcp.2020.101087. 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Benefits of Supta Virasana and How to Do it By Dr. Himani Bisht

Introduction: 

If you think yoga is all about stretching, twisting and bending your body, it is time to rethink. In simpler words, yoga is about giving care to your mind, breath and body. Yoga helps harmonize the body with the mind and breath through asanas and pranayamas (breathing techniques). Asanas or poses are the building blocks of yoga; one such asana is supta virasana. In this post, we’ll briefly introduce you to supta virasana and give some tips on getting started with it. 

What is Supta Virasana? 

Supta virasana is also known as the reclining hero pose or reclined hero pose. The word is derived from the Sanskrit words “supta”, meaning lying down, “vir” meaning hero and “asana” meaning pose or posture. This yoga depicts a state wherein the body lies in a position similar to that of a reclining hero, hence translating to a reclining hero pose in English. Virasana is the preparatory pose for supta virasana and paryankasana is the follow-up pose for supta virasana.2 

How to do it? 

Supta virasana must be done properly for maximum health benefits. One may perform supta virasana in the following manner: 

As per my observations, Supta Virasana is a yoga pose that offers several benefits. One of them is its potential to help with sciatica. Practising Supta Virasana regularly and correctly might help alleviate the discomfort associated with sciatica.

Dr. Siddharth Gupta, MD

Do you know? 

Benefits of Supta Virasana:  

Some benefits of this pose are as follows: 

Benefit of supta virasana in irritable bowel syndrome 

Irritable bowel syndrome (IBS) is a disorder clinically manifested as abdominal pain and changes in bowel habits. Evans et al. conducted a study in 2014 to assess the effect of yoga interventions like supta virasana on IBS.  Six weeks of yoga intervention with asanas like supta virasana showed an improvement in the symptoms of the subjects. Therefore, yogasanas like supta asana may help in managing irritable bowel syndrome. However, supta virasana should not be considered an alternative to modern medicine. Kindly consult a doctor for proper treatment. Additionally, it is advised to practice this asana under the supervision of a qualified trainer.3 

Benefit of supta virasana in menstrual health 

Rest is advised during the initial 2-3 days of the menstrual cycle. However, yogasanas like supta virasana are considered safe and may positively impact the menstrual cycle. Kulkarni et al. conducted a review in 2021 to assess the health benefits of yoga interventions like supta virasana. The findings of this study showed that supta virasana might help reduce abdominal cramps and pelvic pain. Also, it may help in reducing fatigue during the menstrual cycle. Thus, the practice of asanas like supta virasana may positively impact the menstrual cycle, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for proper treatment of any menstrual irregularities or abnormalities. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4 

Benefit of supta virasana for depression 

Depression is a common, often neglected, but serious medical condition that negatively affects how you feel, act and think. Yoga practice is based on the motto “healing comes from within”; the practice of yoga may help achieve peace of mind. Rajathi et al. conducted a literature review in 2015 on yoga postures and their health benefits. The summary estimates of this review support that the practice of supta virasana may help alleviate the symptoms of depression. However, it is recommended not to rely on this asana alone and consult a doctor for proper treatment of depression. Additionally, one should practice this asana under the guidance of a qualified trainer.5 

Benefit of supta virasana on thyroid disorders 

There are two main types of thyroid disorders, one characterized by decreased production of thyroid hormones (hypothyroidism) and the other characterized by excessive thyroid hormone production (hyperthyroidism). A review by Narayan et al. in 2017 stated that yogasanas like supta virasana might have the potential to manage thyroid disorders. Supta virasana helps stretch and compress the thyroid gland, improve the blood flow, provide nourishment to the cells and thus, improve the functioning of the thyroid gland both in hyperthyroidism and hypothyroidism. Thus, the practice of supta virasana may positively impact thyroid disorders. However, there are no clinical studies conducted so far to support these claims. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.6 

Benefit of supta virasana on agility 

Agility is the ability of the body to move and change body direction quickly and is influenced by balance, coordination, and muscular strength. Rajathi et al. conducted a study in 2015 to assess the health benefits of practising supta virasana. He concluded the practice of this asana might improve balance, body flexibility, and muscular strength and boost immunity and energy levels—these benefits aid agility. This indicates the practice of supta virasana may positively impact agility. However, you should not rely on this asana and consult your doctor for proper treatment. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.5 

Other benefits of Supta Virasana: 

Note- The above-mentioned benefits of supta virasana are not proven in any human study yet, and are totally based on a literature search.  

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

As a doctor, I would suggest taking Supta Virasana into account because of its potential advantages for health problems. It might help with the management of ailments including arthritis and asthma.

Dr. Rajeev Singh, BAMS

Risks of Supta Virasana 

Conditions, where supta virasana should be performed with caution, are: 8 

Conditions, where supta virasana is contraindicated, include: 8 

Conclusion 

Supta virasana is also known as the reclining hero pose or the reclined hero pose yoga. The word is derived from the Sanskrit words “supta” meaning lying down, “vir” meaning hero; and “asana” meaning pose or posture. Virasana is the preparatory pose for supta virasana. The practice of this asana may help in improving muscular strength, flexibility, depression, sleep, thyroid disorders, menstrual health, digestion and irritable bowel syndrome.  

Frequently Asked Questions 

1) Which is the reclined hero pose in yoga? 

Supta virasana is also known as the reclining hero pose or the reclined hero pose yoga. The word is derived from the Sanskrit words “supta”, meaning lying down, “vir”, meaning hero; and “asana”, meaning pose or posture. This yoga depicts a state wherein the body lies in a position similar to that of a reclining hero, hence translating to reclined hero pose in English.1 

2) What is the preparatory pose for Supta virasana? 

Virasana is the preparatory pose for supta virasana. Virasana helps stretch the thighs, knees and ankles whereas; supta virasana offers a stronger stretch in the reclining position.2 

3) What are the steps of supta virasana? 

First, roll out a mat and sit in vajrasana, i.e. sit on your knees. Ensure your buttocks rest on the floor, with feet kept by the sides. The toes should point back and touch the floor. Keep your wrists on your knees, palms facing up, and the tip of the thumb and forefinger joined. Take a deep breath and proceed. 
Next, slowly lie down on your back in the same position, and one by one, rest your elbows on the ground. Now, slowly extend the arms and relieve the pressure on the elbows, the arms should be stretched straight over the head. Either you can stretch your arms over the head, or you can place them beside the thighs. Lastly, exhale, this state of your body will depict the pose of a reclining hero and thus is called as reclining hero pose or supta virasana.2 

4) What are the benefits of supta virasana?

The practice of this asana may help in improving muscular strength, flexibility, depression, sleep, thyroid disorders, menstrual health, digestion and irritable bowel syndrome.3-7 

5) What are the contraindications of supta virasana?

People with hip, knees, legs, neck and abdominal surgery, migraines, headache and vertigo and pregnant women should avoid performing this asana.8 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes. 

References: 

  1. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga [serial online] 2011 [cited 2022 Nov 10]; 4:49-54. Available from: https://www.ijoy.org.in/text.asp?2011/4/2/49/85485 
  1. B.K.S. Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966;108-109. Available at: https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf  
  1. Evans, Subhadra et al. “Iyengar yoga for adolescents and young adults with irritable bowel syndrome.” Journal of pediatric gastroenterology and nutrition vol. 59, 2 (2014): 244-53. doi:10.1097/MPG.0000000000000366. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146428/ 
  1. Kshama Kulkarni et al: “An Overview on Yoga alongside Its Benefits in Menarche and Menopause.” INTERNATIONAL AYURVEDIC MEDICAL JOURNAL. September 2021. Available at: http://www.iamj.in/current_issue/images/upload/2225_2231.pdf 
  1. Rajathi et al. THE ROLE OF HATHA YOGA IN HUMAN IMMUNO DEFICIENCY VIRUS (HIV)/ACQUIRED IMMUNO DEFICIENCY SYNDROME (AIDS). An International Journal of Research in AYUSH and Allied Systems. Sep 2015. Available at:  https://www.researchgate.net/publication/352877805_THE_ROLE_OF_HATHA_YOGA_IN_HUMAN_IMMUNO_DEFICIENCY_VIRUS_HIVACQUIRED_IMMUNO_DEFICIENCY_SYNDROME_AIDS 
  1. Narayan Mali et al. Hypothyroidism and Alternative Treatment: An Overview. Ijsrm.Human, 2017; Vol. 6 (1): 38-52. Available at: https://ijsrm.humanjournals.com/wp-content/uploads/2017/04/4.-Mr.-Suraj-Narayan-Mali-Dheeraj-Shivaji-Magar-Rahul-Ashok-Sachdeo-Miss-Tejaswini-Sanjay-Morbale.pdf 
  1. Sharma M , Role of Ayurveda in the Management of Alcohol withdrawal symptoms -A Case Report, Ann Ayurvedic Med. 2021; 10(4) 440-446 DOI:10.5455/AAM.51042. Available at: https://www.bibliomed.org/mnsfulltext/70/70-1612168937.pdf?1671713877 
  1. How to do Supta Virasana (reclined hero pose)  cult.fit. Available at: https://blog.cult.fit/articles/how-to-do-supta-virasana-reclined-hero-pose-benefits-variations-precautions (Accessed: December 22, 2022).  
1

Benefits of Swastikasana and How to Do it By Dr. Himani Bisht

Introduction: 

Yoga has been performed across the globe by people of all ages, including children, adults, and senior citizens. It has been trained in various places, including parks, houses, temples, gyms, and yoga studios. Yoga is slowly becoming a profit-making industry as several people have been interested in yoga. Some of the more contemporary variations of yoga include Yogalates and Yogarobics. Asanas, or meditative positions, are frequently used in yoga. These poses have several advantages for human health.1 Of all these asanas, Swastikasana is one of the major and beneficial to human life. Let us examine and read a few advantages of swastikasana. 

What is Swastikasana? 

Swastikasana is a yoga pose based on the name and qualities of the symbol swastika. Swastik marks have been important since ancient days and have been found in houses and painted on weapons. Swastikasana is an auspicious pose yoga. It has been considered an important symbol in Jain, Buddhist, and Hindu religions. Swastika means auspicious, and swastikasana is one of the best postures for meditating. It plays an essential role in regulating the body and the mind.2 

Based on my knowledge and experience, I find that Swastikasana might offer numerous benefits, particularly for individuals experiencing fluid retention in their legs. By practising Swastikasana, you may improve swelling and promote overall leg health.

Dr. Siddharth Gupta, MD

How to Do it? 

You can do swastikasana in the following way: 

From what I have seen, Swastikasana may provide some relief and give your muscles a much-needed break. It is actually a pretty awesome sitting position, especially if you’re dealing with tired and aching muscles.

Dr. Rajeev Singh, BAMS

Do You Know? 

Some of the interesting facts about swastikasana are: 

Based on my observations, I may say that Swastikasana might be quite helpful for individuals who experiencing extreme temperatures on their feet, whether it’s excessive cold or heat. Furthermore, it may offer relief for those dealing with foot discomfort, such as aching or excessive sweating.

Dr. Smita barode, BAMS

Benefits of Swastikasana: 

Some of the potential benefits are as follows: 

Benefits of Swastikasana for Cancer: 

A study by Narahari et al. in 2016 showed that a yoga protocol consisting of swastikasana might be beneficial in the case of breast cancer. It may help reduce lymphedema and swelling in the lymph nodes, usually caused by breast cancer cells.4 However, further studies are required to check if swastikasana benefits breast cancer. Therefore, you must consult your doctor if you have been diagnosed with cancer instead of self-medicating. 

Benefits of Swastikasana for Lowering Blood Pressure: 

A study by Ankolekar et al. in 2019 showed that a yoga protocol consisting of swastikasana might help to lower blood pressure. Swastikasana may relax the blood vessels and, therefore, lower blood pressure.5 However, further studies are required to check if swastikasana may be beneficial for lowering blood pressure. You must check your blood pressure regularly and consult your doctor in case of abnormal blood pressure. 

Benefits of Swastikasana for Improving Flexibility: 

A study by Bal et al. in 2009 showed that performing a yoga protocol consisting of swastikasana may help to improve agility and flexibility of the lower back and hamstring muscles. However, further studies are required to check if swastikasana may be beneficial for improving agility and flexibility.6 

Benefits of Swastikasana for Osteoarthritis:  

A study by Bukowski et al. in 2007 showed that a yoga protocol consisting of swastikasana might be beneficial for knee osteoarthritis. A yoga intervention may reduce pain and improve strength and flexibility in osteoarthritis patients.7 However, further studies are required to check if swastikasana may benefit osteoarthritis. Therefore, you must consult your doctor if you suspect osteoarthritis. 

Benefits of Swastikasana for Weight Management: 

A study by Kumari et al. in 2011 showed that a yoga protocol consisting of swastikasana might help to reduce weight. The result suggested decreased BMI (body mass index), waist and hip circumference, and fat-free mass.8 However, further studies are required to check if swastikasana may help to reduce weight. Therefore, you must consult a dietician to get a proper workout routine. 

Benefits of Swastikasana to Manage Anxiety: 

A study by Annapoorna et al. in 2011 showed that a yoga protocol consisting of swastikasana might be beneficial for managing anxiety. Performing yoga may improve self-control, vitality, and general health in people with anxiety disorders. Additionally, anxiety and depression symptoms may also be reduced by performing swastikasana9. However, further studies are required to check if swastikasana may be beneficial in managing anxiety. You must consult your doctor if you suspect any symptoms of anxiety. 

Benefits of Swastikasana for Enhancing Immunity: 

A study by Hrushikesh et al. in 2017 showed that a yoga protocol consisting of swastikasana might enhance immunity in HIV patients. Swastikasana may increase the number of lymphocytes and neutrophils (types of white blood cells), which may increase immunity by fighting against various infections in the body.10 However, further studies are required to check if swastikasana may help to enhance immunity.  

Benefits of Swastikasana for Concentration and Memory: 

A study by Aryal et al. in 2022 showed that a yoga protocol consisting of swastikasana might improve the concentration and memory of the students. It may enhance the attention, self-esteem, and self-regulation of the students.11 However, further studies are required to check if swastikasana may improve concentration and memory. 

Other benefits of swastikasana: 

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

Risks of Swastikasana 

The risks associated with swastikasana may be as follows: 

With the guidance of a qualified and experienced yoga teacher/yoga expert, continue to have proper training with precautions. 

Conclusion 

Swastikasana is a yoga pose based on the name and qualities of the symbol swastika. Swastika means auspicious, and swastikasana is one of the best postures for meditating. It plays an essential role in regulating the body and the mind. Swastikasana may be beneficial for breast cancer survivors. It may help to lower blood pressure, improve flexibility, reduce weight, manage anxiety, and enhance immunity. It may reduce pain in the case of osteoarthritis and improve concentration and memory. You must avoid doing swastikasana if you have sciatica, sacral infection, or any problem with the spine. People with knee pain should refrain from doing this pose. You should perform this pose under the guidance of a trained professional. 

Frequently Asked Questions 

1) What are swastikasana benefits? 

Swastikasana may act against breast cancer survivors. It may help to lower blood pressure, improve flexibility, reduce weight, manage anxiety, and enhance immunity. It may reduce pain in the case of osteoarthritis and improve concentration and memory.4-11 

2) What are the risks associated with swastikasana? 

Avoid doing swastikasana if you have sciatica, sacral infection, or any problem with the spine. People with knee pain should refrain from doing this pose.2,3 You should perform this pose under the guidance of a trained professional. 

3) How does swastikasana yoga help in the case of cancer? 

A yoga protocol consisting of swastikasana may reduce lymphedema and swelling in the lymph nodes, usually caused by breast cancer survivors.4 However, you must consult your doctor if you have been diagnosed with cancer instead of self-medicating. 

4) How does swastikasana help in the case of osteoarthritis? 

A yoga protocol consisting of swastikasana might be beneficial for knee osteoarthritis. A yoga intervention may reduce pain and improve strength and flexibility in osteoarthritis patients.7 However, further studies are required to check if swastikasana may benefit osteoarthritis. Therefore, you must consult your doctor if you suspect osteoarthritis. 

5) How do you perform swastikasana? 

Sit upright with your legs straight in front of you. To prevent the heel and perineum from making contact, flex the left knee and place the sole of the left foot against the inside of the right thigh. To prevent the heel of the right foot from touching the pubis, bend the right knee and position it between the left thigh and calf muscle. Grab the left foot’s toes and raise them into the space between the right thigh and calf. Make the position more comfortable by adjusting it. Knees should be firmly planted on the ground. Adjust your spine. Kneel with your hands on the chin or Chinmaya mudras.3 

References: 

  1. Singleton M, Byrne J, editors. Yoga in the modern world. London: Routledge; 2008. Available from: https://doi.org/10.4324/9780203894996 
  1. Shipra. Swastikasana Yoga: Method, benefits, and precautions [Internet]. Excelebiz. 2021 [cited 2022Dec16]. Available from: https://www.excelebiz.in/swastikasana-yoga/ 
  1. Saraswati SS, Hiti JK. Asana pranayama mudra bandha. Bihar, India: Yoga Publications Trust; 1996. Available from: https://thelonerider.com/pdf/asana_pranayama_mudra_bandha.pdf 
  1. Narahari SR, Aggithaya MG, Thernoe L, Bose KS, Ryan TJ. Yoga protocol for treatment of breast cancer-related lymphedema. International Journal of Yoga. 2016 Jul;9(2):145. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4959325/ 
  1. Ankolekar VH, Reddy GG, Sanju CS, Mamatha H. Role of yoga intervention on quality of life and prehypertension. Available from: http://nopr.niscpr.res.in/bitstream/123456789/47074/3/IJTK%2018%282%29%20351-355.pdf 
  1. Bal BS, Kaur PJ. Effects of selected asanas in hatha yoga on agility and flexibility level. J Sport Health Res. 2009;1(2):75-87. Available from: https://recyt.fecyt.es/index.php/JSHR/issue/view/4175/770#page=9 
  1. Bukowski EL, Conway A, Glentz LA, Kurland K, Galantino ML. The effect of iyengar yoga and strengthening exercises for people living with osteoarthritis of the knee: a case series. International Quarterly of Community Health Education. 2006 Oct;26(3):287-305. Available from: https://journals.sagepub.com/doi/abs/10.2190/IQ.26.3.f 
  1. KM DG, Sukesh N. EFFECT OF YOGA THERAPY ON BODY MASS INDEX AND OXIDATIVE STATUS. Journal of Health and Allied Sciences NU. 2011 Sep;1(01/03):10-4. Available from: https://www.thieme-connect.com/products/ejournals/pdf/10.1055/s-0040-1703512.pdf 
  1. Annapoorna K, Latha K, Bhat SM, Bhandary PV. Effect of yoga therapy on psychological well-being and quality of life in anxiety disorder. Int J Yoga Allied Sci. 2011;2:97-103. Available from: http://indianyoga.org/wp-content/uploads/2013/02/v2-issue2-article4.pdf 
  1. Hrushikesh P, Sharma KK. Assessment of Therapeutic Effect of Yogic Practices on the Immune Response and Body Weight of HIV Infected Subjects: A Randomized Controlled Trial. Assessment. 2017 Nov;6. Available from: http://indianyoga.org/wp-content/uploads/2017/04/vol-6-suppissue1.pdf 
  1. Aryal LP. Effects of Yoga-teaching and Practices on Learning and Studying Behaviour of Management Students: An Experimental Study. The Batuk. 2022 Mar 30;8(1):65-81. Available from: https://www.nepjol.info/index.php/batuk/article/download/43508/32943 

Disclaimer: The information included on this site is for educational purposes and is not intended to be a substitute for medical treatment or medical advice 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. 

1

Benefits of Kurmasana and How to Do it by Dr. Himani Bisht

Introduction: 

Do you wonder how yoga has become a celebrity-endorsed tool to live a good life over the past few years? Yoga has moved from ashrams in India to fitness studios, gyms and church basements in Europe, Australia and North America. The modern world consists of virtual yoga, where you find videos, online yoga sites, practice pages and blogs that teach you how to do yoga. Yoga consists of various gestures (mudra), breathing techniques (pranayama) and postures (asanas) that may contribute to several health benefits.1 Kurmasana is a posture that is practised in yoga. Let us look at some of the health benefits of kurmasana. 

What is Kurmasana? 

Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. Kurmasana is one of the core postures known to have several benefits for the human body. The health benefits of kurmasana can be maximised when it is practised in the morning, an hour before sunrise. Kurmasana has two variations. One is supta kurmasana, the inclined or sleeping tortoise pose, and the other is ardha kurmasana, the half tortoise pose. In supta kurmasana, the forehead touches the floor, whereas in ardha kurmasana, the body is halfway. Uttanasana, which is forward-bending, garudasana (eagle pose) and utthita parsvakonasana (extended side angle pose) are some of the preparatory poses for kurmasana.2 

How to Do it? 

Kurmasana is preferably practised early in the morning on an empty stomach. You can do kurmasana in the following steps: 

Do You Know? 

Some interesting facts about kurmasana are: 

Based on my observations, Kurmasana must be practised early morning to avail of its maximum benefits. The best time to perform kurmasana is just an hour before the sunrise. To start with, you must perform certain yoga postures like utkatasana, garudasana, uttanasana, etc. involving the hip, back, and thigh followed by kurmasana.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Benefits of Kurmasana: 

Some of the potential benefits of kurmasana are as follows: 

Benefits of kurmasana for the respiratory system  

While doing kurmasana, the upper torso may be contracted, the arms may be stretched, and the lungs and chest may be pressed against the floor. The contraction of the upper torso muscles may further develop flexibility and improve the working of the respiratory organs.2 However, more studies are required to check if kurmasana may be beneficial for the respiratory system. Therefore, you must consult your doctor if you suspect any issues in the respiratory system. 

Benefits of kurmasana for better metabolism  

The essential muscles of the entire body may be stretched as you practice kurmasana while paying attention to the alignment; the hamstrings, the entire abdominal muscles, followed by the muscles of the neck, shoulders, glutes, diaphragm, etc. Blood circulation, flexibility and range of motion may improve with stretching. As a result, the metabolism of the body might improve.2 However, further research is required to check if kurmasana can help to improve the metabolism. Therefore, you must consult your doctor if you suspect any issues with your metabolism. 

Benefits of kurmasana for the spine 

 The muscles at the lower end of the spine, or the lumbar region, may be released as you move the spine forward, easing stiffness and giving it a massage. The pose might make the lumbar spine stronger and gives it a toned appearance due to its role in rotation, flexibility, and strength.2 However, further studies are required to check if kurmasana may help to strengthen the spine. Therefore, you must consult your doctor if you suspect any abnormality in your spine. 

Benefits of kurmasana for blood circulation 

 In Kurmasana, the spine may be elongated, and the body folds forward, bringing the chest, pelvis, and abdomen closer to the ground. The flow of energy to the spine and the flow of blood to the body parts may be increased as a result of this movement; blockages may be opened.2 However, further studies are required to check if kurmasana may help to improve blood circulation.  

Benefits of kurmasana for immunity 

A study by Balaji et al. in 2012 showed that practising kurmasana may improve immunity. Kurmasana may support the thymus gland, which produces white blood cells that may fight against infections.3 However, further studies are required to check if kurmasana may help to enhance immunity. Therefore, you must focus on building your immunity.  

Benefits of kurmasana for diabetes mellitus 

A study by Khedikar et al. in 2018 showed that a yoga protocol consisting of kurmasana might help in the case of diabetes mellitus. Practising a yoga program consisting of kurmasana may reduce blood sugar levels and increase insulin sensitivity.4 However, further studies are required to check if kurmasana may be beneficial for diabetes. You must check your blood sugar levels regularly and consult your doctor in case of abnormal blood sugar levels. 

Benefits of kurmasana for anxiety 

A study by Dwivedi et al. in 2022 showed that a yoga protocol consisting of kurmasana might be beneficial in managing anxiety. Practising yoga may help increase the levels of gamma amino butyric acid (GABA), a chemical messenger in the body, whose increased levels may reduce anxiety.5 However, further studies are required to check if kurmasana may be beneficial for anxiety. Therefore, you must consult your doctor if you have symptoms of anxiety. 

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

You must perform kurmasana while keeping attention to your body limits. Regular practice might extend your body limitations. I would also recommend practising kurmasana at a slower pace and having an empty stomach to allow your body expansion to the fullest.

Dr. Rajeev Singh, BAMS

Risks of Kurmasana: 

The risks associated with kurmasana may be as follows: 

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

Conclusion: 

Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. Kurmasana is one of the core postures known to have several benefits for the human body. Kurmasana may be beneficial for lung infections. It may reduce chest pain caused due to over-tiredness. Kurmasana may help manage weight, lower blood sugar levels, strengthen the spinal cord, improve heart health, enhance immunity and reduce anxiety symptoms. People suffering from sciatica, hernia, severe arthritis or slipped disc should avoid doing kurmasana. However, it is advised to do the pose under the guidance of a trained yoga professional. 

Frequently Asked Questions 

1) What are the preparatory poses for kurmasana?

Uttanasana, which is forward bending, garudasana (eagle pose) and utthita parsvakonasana (extended side angle pose) are some of the preparatory poses for kurmasana.2

2) How does kurmasana benefit the respiratory system? 

While doing kurmasana, the upper torso may be contracted, the arms may be stretched, and the lungs and chest may be pressed against the floor. The contraction of the upper torso muscles may further develop flexibility and improve the working of the respiratory organs.2 However, you must consult your doctor if you suspect any issues in the respiratory system. 

3) What are the risks associated with kurmasana? 

People suffering from sciatica, hernia, severe arthritis or slipped disc should avoid doing kurmasana.2 However, it is advised to do the pose under the guidance of a trained yoga professional. 

4) How is kurmasana beneficial in the case of diabetes? 

Practising a yoga program consisting of kurmasana may reduce blood sugar levels and increase insulin sensitivity.4 However, you must check your blood sugar levels regularly and consult your doctor in case of abnormal blood sugar levels. 

5) Why is kurmasana known as the tortoise pose? 

Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. The pose kurmasana is inspired by the characteristics of a tortoise. A tortoise withdraws inwards when it suspects any threat around. Similarly, while practising kurmasana, we unfold a feeling of connecting with our spiritual core by moving inwards.3 

 

References: 

  1. Lalonde AM. Embodying asana in all new places: transformational ethics, yoga tourism and sensual awakenings (Doctoral dissertation). Available from: https://dspace.library.uvic.ca/bitstream/handle/1828/4453/Lalonde_Angelique_PhD_2012.pdf?sequence=9 
  1. Top 5 health benefits of Kurmasana (tortoise pose) (2019) Rishikul Yogshala. Available at: https://www.rishikulyogshala.org/top-5-health-benefits-of-kurmasana-tortoise-pose/ (Accessed: December 16, 2022). 
  1. Balaji PA, Varne SR, Ali SS. Physiological effects of yogic practices and transcendental meditation in health and disease. North American journal of medical sciences. 2012 Oct; 4(10):442. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3482773/pdf/NAJMS-4-442.pdf 
  1. Khedikar SG, Erande MP. MANAGEMENT OF DIABETES MELLITUS THROUGH AASANA AND PRANAYAMA. Available from: https://www.researchgate.net/profile/Sachin-Khedikar/publication/328305138_MANAGEMENT_OF_DIABETES_MELLITUS_THROUGH_AASANA_AND_PRANAYAMA/links/5bc56bfe458515f7d9bf2675/MANAGEMENT-OF-DIABETES-MELLITUS-THROUGH-AASANA-AND-PRANAYAMA.pdf 
  1. Dwivedi S. The Addressing Anxiety Disorder through Indigenous Therapeutics: A Review. Dev Sanskriti Interdisciplinary International Journal. 2022 Jul 31; 20:27-35. Available from: http://dsiij.dsvv.ac.in/index.php/dsiij/article/view/265 

Benefits of Anjaneyasana and How to Do it By Dr. Himani Bisht

Introduction: 

Yoga is an ancient form of training, and now it is gaining the limelight as a useful exercise method for human well-being. There are different yoga postures or asanas that may help treat different forms of diseases. All these yoga asanas and postures remain to unify the mind, body, and soul. Yoga originated with a universal desire to attain happiness and eliminate suffering. The yogic culture and tradition consider Lord Shiva as the founder of yoga. Several practices or disciplines of yoga-like pranayamas, shatkarma, mudras, and asanas. In this section, we will learn in detail about the anjaneyasana, or the low lunge pose in yoga. Let us explore more about the health benefits of this yogic posture.1 

What is Anjaneyasana? 

Anjaneyasana is commonly known as the low lunge pose. This yoga posture incorporates a deep low lunge and personifies lord hanuman, son of Anjani. Hence it is called anjaneyasana. This asana is like the Ardha Chandrasana. The preparatory pose for anjaneyasana is Virabhadrasana and Ardha Chandrasana.2 

This asana may help in stretching, and strengthening and give flexibility to the body. Furthermore, this asana increases the balance in your body.  

How to do it? 

 Anjaneyasana must be done properly for maximum health benefits. One may perform Anjaneyasana in the following manner:2 

Do you know? 

Benefits of Anjaneyasana:  

Anjaneyasana is Beneficial to human health and gives flexibility and balance to your body. Some benefits of this pose are as follows: 

Benefits of Anjaneyasana on Musculoskeletal Disorders: 

A sedentary lifestyle and faulty body postures can increase the risk of musculoskeletal disorders (MSDs) characterized by pain and reduced mobility. Mrithunjay et al. conducted a review in 2017 to evaluate the effect of yoga interventions like Anjaneyasana on MSDs. The findings of this review supported the practice of anjaneyasana helps in the activation of core muscles in the body, which may lower the risk of developing MSDs. Thus, asanas like anjaneyasana may prevent MSDs; however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment for MSDs. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.3 

Benefits of Anjaneyasana on Intellectual and Developmental Disability: 

Individuals with intellectual and developmental disabilities (IDDs) have impaired practical social skills, reduced cognition, and learning physical functioning. IDDs may occur during a child’s development or can be congenital, i.e., present by birth. Anita et al. conducted a study in 2020 to evaluate the health benefits of the seven-week practice of yogasanas like anjaneyasana. The findings of this study showed that anjaneyasana helped improve functional fitness by core strengthening due to supine extension. Thus, the practice of asanas like Anjaneyasana may reduce IDDs, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper management of IDD. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4 

Benefits of Anjaneyasana on Cardiovascular Endurance: 

Cardiovascular endurance is how well your heart performs while doing mild-moderate intensity activities. James et al. conducted a review in 2002 to assess the effect of yoga interventions on cardiovascular endurance. The summary estimates that performing yogasanas like anjaneyasana positively impacted cardiovascular endurance and improved heart rate. Thus, the Anjaneyasana, along with other asanas may increase cardiovascular function. But the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.5 

Benefits of Anjaneyasana on Respiratory System:   

Literature reviews support that performing yogasanas and pranayamas regularly may positively impact breathing. James et al. conducted a review in 2002 to assess the effect of yoga interventions on the respiration system. The findings of this review stated that performing regular yogasanas like Anjaneyasana increased the amount of oxygen in the body, thus improving breathing. Thus, this asana may positively impact the respiratory system by improving breathing and may help patients with respiratory distress. But this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment of any respiratory issues, and do not rely on this asana alone. Additionally, one should perform this asana under the supervision of a qualified trainer.5 

Other benefits of Anjaneyasana: 

Note: The above-mentioned benefits of Anjaneyasana are not proven in any human study and are based on a literature search. Don’t depend on yoga or asanas if you have any health-related issues. Consult your doctor and take proper medication based on your symptoms. 

Also Read: How to Tone Legs: Expert’s Guide to Achieving Fitness Goals

Yoga practice may develop the mind and body; however, this is not an alternative to modern medicine or ayurveda. Therefore, you must not rely on or depend on Yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries. 

The balance twelve exercises including Ajaneyasana are known to maximise the dynamic balance. I suggest the regular practice of Anjaneyasana as it may lessen anxiety when combined with hatha yoga.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Risks of Anjaneyasana: 

Studies say the long-term regular practice of Anjaneyasana may lead to improvements in blood sugar levels, mental stress, weight, body shape, and flexibility. In my experience, there may be improvements in the hydration, appearance of wrinkles, and overall texture of the skin.

Dr. Rajeev Singh, BAMS

Conclusion: 

Anjaneyasana is commonly known as the low lunge pose. This kind of yoga posture incorporates a deep low lunge. This yoga pose personifies lord hanuman, son of Anjani; hence it is called anjaneyasana. This asana is like the Ardha Chandrasana. The preparatory pose for Anjaneyasana is Virabhadrasana and Ardha Chandrasana. This asana’s practice may positively impact musculoskeletal disorders, cardiovascular endurance, respiratory system, and IDDs. Additionally, this asana may help improve digestion, chronic pelvic pain, and body posture.  

Disclaimer: It is advised not to consider Anjaneyasana as a substitute for modern medicine. It is recommended to consult your doctor for proper treatment and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer. 

Frequently Asked Questions 

1) What is Anjaneyasana in yoga? 

Anjaneyasana is commonly known as the low lunge pose. This yoga posture incorporates a deep low lunge stretch. This yoga pose personifies lord hanuman, son of Anjani; hence it is called anjaneyasana. The preparatory pose for anjaneyasana is Ardha Chandrasana and Vidharbhasana.2 

2) What is the preparatory pose for Anjaneyasana? 

Ardha chandrasana and vidharbhasana is the preparatory pose for anjaneyasana.2 

3) How to do Anjaneyasana? 

In this pose, your body is in a straight, aligned position. Next, stretch your left leg back fully with the lower leg (the part of the left leg below the knee) touching the floor. Bend your right leg at the knee; ensure the right foot is placed in front of the left. The legs should be placed at a distance that will avoid wobbling in the legs. Next, stretch your arms over your head in the namaskar position. This asana depicts lord hanuman, the son of Anjani; hence it is called Anjaneyasana. Breathe normally and hold this position for as long as possible. Breathe out and return to the original position. Repeat the above steps with alternate legs.2

4) What are the contraindications of Anjaneyasana? 

The practice of anjaneyasana is contraindicated in people with a hernia, slipped disc, or sciatica and people with any injuries or surgeries. Pregnant women should avoid doing this asana.2 

5) For how long should one perform Anjaneyasana? 

The practitioner can hold this pose for three-five minutes. However, perform this asana under the guidance of a trainer. 

References: 

  1. National Council of Educational Research and training. Available at: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf (Accessed: December 25, 2022).  
  1. Sivasubramaniam, T. (2020) Anjaneyasana: Steps: Benefits, Classic Yoga. Available at: https://www.classicyoga.co.in/2020/07/anjaneyasana-steps-benefits/ (Accessed: December 25, 2022).  
  1. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical correlation of core muscle activation in different yogic postures. International journal of yoga. 2017 May;10(2):59. doi:10.4103/0973-6131.205515. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/ 
  1. Reina AM, Adams EV, Allison CK, Mueller KE, Crowe BM, van Puymbroeck M, Schmid AA. Yoga for functional fitness in adults with intellectual and developmental disabilities. International Journal of Yoga. 2020 May 1;13(2):156. doi: 10.4103/ijoy.IJOY_57_19. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336942/ 
  1. James A. “Psychophysiologic effects of Hatha Yoga on musculoskeletal and cardiopulmonary function: a literature review.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 8,6 (2002): 797-812. doi:10.1089/10755530260511810. Available at: https://pubmed.ncbi.nlm.nih.gov/12614533/ 
  1. Huang AJ, Rowen TS, Abercrombie P, Subak LL, Schembri M, Plaut T, Chao MT. Development, and feasibility of a group-based therapeutic yoga program for women with chronic pelvic pain. Pain Medicine. 2017 Oct 1;18(10):1864-72. doi:10.1093/pm/pnw306. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279262/ 
  1. The 7 benefits of Anjaneyasana (low lunge pose) (2019) Rishikul Yogshala. Available at: https://www.rishikulyogshala.org/the-7-benefits-of-anjaneyasana-low-lunge-pose/ (Accessed: December 26, 2022).  

Benefits of Supta Baddha Konasana and How to Do it By Dr. Himani Bisht

Introduction: 

Yoga is popular due to its holistic approach. It is an array of practices of spiritual disciplines that originated in India. It has gone widespread and popular, equally within India and abroad. One such asana that benefits holistically is the supta baddha konasana. It is a relaxing pose, also known as reclined goddesses pose or reclined bound angle pose.1,2 

What is Supta Baddha Konasana? 

Supta baddha konasana or reclined bound angle pose, is a hip-opening pose that also relaxes the body. While performing this restorative pose, we should try to stay in a comfortable position.1 The pose is capable of stretching your inner hips, groin and thighs. It also eases and relaxes the pelvic floor muscles (muscles supporting the pelvic organs). It stretches the spine and eliminates tension in the lower back. The pose promotes circulation, enhances breathing, opens up the chest, releases the hips, strengthens and stretches the shoulders and centres and calms the mind.2,3 

Based on what I have observed, practising Supta Baddha Konasana might provide not only physical benefits but also contribute to emotional well-being. This particular yoga pose may help to release emotional tension and promote a sense of emotional comfort.

Dr. Siddharth Gupta, MD

How to do it? 

To perform supta baddha konasana, it is important to remain in a comfortable position.1 Then follow the following steps: 

Variations: You can practice certain modifications of supta baddha konasana if you have difficulty performing the pose as mentioned above. You may follow the given modifications wherever required while performing this asana: 

In my experience, I have found that practising Supta Baddha Konasana might be highly effective in relieving stiffness in the ankles, knees, and hips. Also, this pose may result in improved hip mobility and increased flexibility.

Dr. Rajeev Singh, BAMS

Do You Know? 

Some insights on the possible background of this asana are good to read. Let us read some such fun facts. 

Benefits of Supta Baddha Konasana: 

Supta baddha konasana might be beneficial in multiple ways, some of which are as follows: 

Benefits of supta baddha konasana for women: 

Benefits of supta baddha konasana in lowering PCOS symptoms 

Singh et al. (2021) studied that yoga can help women with some positive effects on their health and possibly lower the symptoms of polycystic ovarian syndrome. They found that these benefits may be gained by performing these combination yoga exercises, including supta baddha konasana regularly. Women who practice it may be benefitted from a reduction in their overall PCOS symptoms. 1 However, further studies may be required. 

Benefits of supta baddha konasana in pregnancy 

Supta baddha konasana in combination with other yogic practices, may be beneficial for pregnant women. Sengupta (2014) studied its benefits during the 35th week of pregnancy. It might improve breathing by opening up the upper chest, may stretch the spine and relaxing the lower back, may stretch the hips, inner thighs and groin, may relax the muscles that support pelvic organs. Thus, it may also improve blood circulation and might have some effect on building focus and calming the mind.3 

Though several potential benefits are observed during this study, it is advisable to consult your doctor for appropriate advice before performing any exercise or postures during pregnancy.

Benefits of supta baddha konasana for hot flushes  

Cohen et. al. (2007) found that the preliminary data of their study indicates potential improvements in the severity and frequency of hot flushes. Moreover, it improves the sleep quality and the quality of life in these women. A bigger randomised-controlled study to examine the effectiveness of this yoga for the treatment of hot flushes is advisable.6 

Benefits of supta baddha konasana for menstrual cramps  

Guruprasad et al. 2019 studied the effect of yogic postures such as supta baddha konasana and physiotherapy exercise on severe menstrual cramps. The findings demonstrated that in severe menstrual cramps, patients experienced an instant decrease in pain. Thus, it may indicate that asanas like supta baddha konasana may help women with menstrual cramps.7 However, it is suggested that larger studies may be conducted to verify the exact effects. 

Benefits of supta baddha konasana for urinary incontinence in women 

A study with a core set of eight postures including supta baddha konasana was carried out by Huang et al in 2014. Findings offer evidence for the viability, effectiveness and safety of a group yoga therapy intervention to manage female urine incontinence.8 However, it is always best to consult a professional for their opinion instead of self-medicating. 

Benefits of supta baddha konasana for pelvic pain in women 

The findings of a study by Huang et al. done in 2017 indicate a possibility that yoga can be used by women who suffer from chronic pelvic discomfort to reduce pain, enhance the quality of life and enhance sexual function. Participants showed a moderate improvement in the severity of their pelvic pain as well as improvements in several areas of functioning and well-being.9 Even then, it is advised to take a professional opinion for better health outcomes. 

 Other benefits of supta baddha konasana: 

  1. It may increase the movement of the hip joint and gait function.11 
  1. It can help cancer patients, and survivors gain vitality and reduce fatigue.10 

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 Supta Baddha Konasana: 

There are certain risks involved in any yogasana if performed incorrectly or without consulting an expert. Even though supta baddha konasana is a relaxing pose, some risks are involved with it. There are certain precautions that can be taken with the posture that can be guided by a trained instructor.1 With the guidance of a qualified and experienced yoga teacher, we can assess and analyse the risk factors and continue to practice supta baddha konasana with precautions.  

Conclusion:  

Supta baddha konasana is a rejuvenating and relaxing pose that is performed with mindfulness keeping the body comfortable. It is a beneficial yoga posture for women having chronic pelvic pain, menopausal symptoms and urinary incontinence. It may also be helpful for relieving fatigue in cancer patients and age-related mobility issues in elderly people. 

Frequently Asked Questions 

1. Is supta baddha konasana safe for the elderly? 

Yes, it is safe for the elderly if performed under the guidance of a yoga trainer. It can help them to improve age-related issues in hip extension and gait. The elderly can also use pillows, bolsters and blankets to comfort themselves while performing this pose.7 

2. How to do supta baddha konasana? 

 To perform this yoga pose, you must first sit on the ground with legs stretched in front. Then bend your knee and bring your right foot inside. Next, bring your left foot in till the soles of both feet touch. Now grab your feet firmly with your hands and make sure your thighs are as close to the ground as possible. From this position, using both your elbows as support, recline on your back in the supta baddha konasana position.4 

3. What are the supta baddha konasana benefits in weight loss? 

There are no proven benefits of supta baddha konasana for weight loss. Even so, this asana might have some effect on PCOS. Thus, it may control PCOS and stress hormone-related weight gain. However, you must consult a proper trainer for guided weight loss.1 

4. Are there any benefits of supta baddha konasana for hair fall?

 No, there are no proven benefits of supta baddha konasana for hair fall. You must take proper treatment and guidance from a qualified doctor for hair fall issues. 

5. Does supta baddha konasana help with hormonal imbalance? 

Yoga and its postures such as supta baddha konasana can produce a rejuvenating effect on our physical and mental energy that might help to improve fitness and reduces unwanted hormones. Thus, maintaining hormonal balance in our body.1 However, research on a large scale is needed to evaluate the exact effect of these poses on human health. It is advisable to consult a qualified doctor for proper treatment. 

References: 

  1. Bijendar Singh JB, Laxmi V. The Positive effects of Asanas and Pranayama on PCOS and How to deal with hormonal imbalance? Science and Technology. 2021;7(0707029):190-5. Available from: https://www.researchgate.net/profile/Editor-Ijmtst/publication/353644174_The_Positive_effects_of_Asanas_and_Pranayama_on_PCOS_and_How_to_deal_with_hormonal_imbalance/links/61080b190c2bfa282a1782ff/The-Positive-effects-of-Asanas-and-Pranayama-on-PCOS-and-How-to-deal-with-hormonal-imbalance.pdf 
  1. Nicosia FM, Lisha NE, Chesney MA, Subak LL, Plaut TM, Huang A. Strategies for evaluating self-efficacy and observed success in the practice of yoga postures for therapeutic indications: methods from a yoga intervention for urinary incontinence among middle-aged and older women. BMC complementary medicine and therapies. 2020 Dec;20(1) :1-3. Available from: https://link.springer.com/article/10.1186/s12906-020-02934-3 
  1. Sengupta PA. The bliss yoga inculcates during the different stages of pregnancy. Int J Pharm Pharm Sci. 2014;6 (10):86-7. Available from: https://www.researchgate.net/profile/Pallav-Sengupta-2/publication/287896848_The_bliss_yoga_inculcates_during_the_different_stages_of_pregnancy/links/57ff200308ae7275640169e6/The-bliss-yoga-inculcates-during-the-different-stages-of-pregnancy.pdf 
  1. Antenatal and Post-Natal Yoga Practices, Advanced Centre for Yoga Therapy, Education & Research (Acyter), JIPMER. Notes. Internet [cited on Sep 2022] Available from: https://www.academia.edu/download/59303633/yoga_preggy20190518-57087-1ahdjwf.pdf 
  1. Miller D. Yoga in Healing in Urology: Clinical Guidebook to Herbal and Alternative Therapies 2017 (pp. 185-208). Available from: https://www.worldscientific.com/doi/abs/10.1142/9789814719094_0009 
  1. Cohen BE, Kanaya AM, Macer JL, Shen H, Chang AA, Grady D. Feasibility and acceptability of yoga for treatment of hot flushes: A pilot trial. Methods. 2006; 12:13. Available from: https://www.iyengaryogamilano.it/files/uploads/2020/09/16/3-cohen-et-al-2006_hot-flushes-1.pdf 
  1. Guruprasad P, Sharma U, Palekar T, Pimpri P. Immediate Effect of Yoga Postures v/s Physiotherapy Exercises Along With K-Taping on Pain in Dysmenorrhea. International Journal of Scientific Research in Science and Technology. 2019;6(2):487-94. Available from: https://www.researchgate.net/profile/Urvashi-Sharma-24/publication/332398783_Immediate_Effect_of_Yoga_Postures_vs_Physiotherapy_Exercises_Along_with_K-Taping_on_Pain_in_Dysmenorrhea/links/5d7231a94585151ee4a0de86/Immediate-Effect-of-Yoga-Postures-v-s-Physiotherapy-Exercises-Along-with-K-Taping-on-Pain-in-Dysmenorrhea.pdf 
  1. Huang AJ, Jenny HE, Chesney MA, Schembri M, Subak LL. A group-based yoga therapy intervention for urinary incontinence in women: a pilot randomized trial. Female pelvic medicine & reconstructive surgery. 2014 May; 20 (3):147. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310548/ 
  1. Huang AJ, Rowen TS, Abercrombie P, Subak LL, Schembri M, Plaut T, Chao MT. Development and feasibility of a group-based therapeutic yoga program for women with chronic pelvic pain. Pain Medicine. 2017 Oct 1;18(10):1864-72. Available from: https://academic.oup.com/painmedicine/article-abstract/18/10/1864/3737820  
  1. Bower JE, Garet D, Sternlieb B, Ganz PA, Irwin MR, Olmstead R, Greendale G. Yoga for persistent fatigue in breast cancer survivors: a randomized controlled trial. Cancer. 2012 Aug 1; 118(15):3766-75. Available from:  https://acsjournals.onlinelibrary.wiley.com/doi/abs/10.1002/cncr.26702 
  1. DiBenedetto M, Innes KE, Taylor AG, Rodeheaver PF, Boxer JA, Wright HJ, Kerrigan DC. Effect of a gentle Iyengar yoga program on gait in the elderly: an exploratory study. Archives of physical medicine and rehabilitation. 2005 Sep 1;86(9):1830-7. Available from: https://www.sciencedirect.com/science/article/pii/S0003999305003175 

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

Introduction: 

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

What is Prasarita Padottanasana? 

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

How to Do it? 

You can do Prasarita padottanasana in the following way: 

Based on my experience, I have observed that practicing Prasarita Padottanasana along with other yoga asanas may be beneficial for women with chronic pelvic pain (CPP) in managing their pain and improving their quality of life and sexual function. This yoga pose, when taught and practiced correctly, helps increase body awareness, release tension in the pelvic area, and promote relaxation.

Dr. Siddharth Gupta, MD

Do You Know? 

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

Benefits of Prasarita Padottanasana: 

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

Benefits of Prasarita Padottanasana for Lower Back Pain: 

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

Benefits of Prasarita Padottanasana for Muscle Flexibility: 

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

Benefits of Prasarita Padottanasana for Cancer: 

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

Benefits of Prasarita Padottanasana for Digestive Disorders: 

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

Benefits of Prasarita Padottanasana for Mental Well-being: 

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

Benefits of Prasarita Padottanasana for Headache and Insomnia: 

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

Benefits of Prasarita Padottanasana for Improving Posture: 

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

Benefits of Prasarita Padottanasana for Diabetes: 

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

Over the years, I have observed that incorporating Prasarita Padottanasana into your routine may provide a safe and effective intervention for reducing symptoms of Restless Legs Syndrome (RLS). It can help improve sleep quality, enhance mood, reduce stress levels, and alleviate the severity of RLS symptoms. The stretching and relaxation techniques involved in Prasarita Padottanasana might be largely responsible for this.

Dr. Rajeev Singh, BAMS

Risks of Prasarita Padottanasana 

The following risks may be associated with prasarita padottanasana: 

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

Conclusion 

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

Frequently Asked Questions 

1) What are prasarita padottanasana benefits? 

Prasarita padottanasana may reduce lower back pain, improve posture and muscle flexibility and activate the energy point. It may also be beneficial in managing weight and digestive disorders. Prasarita padottanasana may reduce fatigue and inflammation in breast cancer survivors. Prasarita padottanasana may help to manage stress and improve mental well-being.3-9 

2) What are the preparatory poses of wide-legged forward bed yoga? 

Happy baby pose (Ardha balasana), standing forward band, standing backward bend (Ardha chakrasana), and downward-facing dog (Adho Mukha savasana) are some of the preparatory poses for prasarita padottanasana.2 

3) What are the risks associated with prasarita padottanasana? 

People with lower back pain and knee injury should be cautious before doing prasarita padottanasana.2 You must do prasarita padottanasana under the guidance of a trained yoga professional. 

4) How does prasarita padottanasana help with mental well-being? 

Prasarita padottanasana may help combat loneliness, fear, sadness, and betrayal. It may help with emotional grounding and stability, standing up for oneself, calming stress, and reducing anxiety. It helps to accept oneself and become compassionate. Additionally, prasarita padottanasana may help to increase self-power and self-worth. 

5) Which yoga pose is called wide-legged forward yoga? 

Prasarita padottanasana is also known as the wide-legged standing forward bend pose. In English, prasarita means outstretched, pada means foot, ut means intense, tan means to extend or stretch, and asana means posture. 

Disclaimer: The information on this site is provided primarily for educational reasons and is not meant to replace professional medical care. The reader should speak with their doctor to see whether the information is appropriate for their circumstances because everyone has diverse needs. 

References: 

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