Introduction

Non-alcoholic fatty liver disease (NAFLD) is often referred to simply as fatty liver. It is one of the most common liver conditions affecting people worldwide¹. This condition involves the buildup of excess fat in the liver that is not caused by the consumption of alcohol².  

In India, adult NAFLD rates have been reported as high as 38.6% in adults and 35.4% in children, and the prevalence is known to increase with age and lifestyle related health issues³. Fatty liver can range in severity from simple fat accumulation (non-alcoholic fatty liver or NAFL) to a more serious form called non-alcoholic steatohepatitis (NASH), which can lead to liver fibrosis, cirrhosis, or even liver cancer if left unaddressed¹. 

The good news is that regular physical activity is one of the most effective ways to manage fatty liver^1,3. In this article, we will explore the causes and symptoms of fatty liver and highlight the most effective exercises you can incorporate into your routine to support liver health and manage this condition. Keep in mind that choosing the best exercise for fatty liver means focusing on activities that improve cardiovascular health as well as promote weight loss. 

How Is Fatty Liver Disease Caused?

Fatty liver develops when there is an abnormal buildup of fat in liver cells, more than 5% of the liver’s weight^2,5. This fat accumulation occurs due to various conditions: 

• Unhealthy Lifestyle:  The most common cause of fatty liver disease is an unhealthy lifestyle. This includes being overweight, not getting enough exercise, and eating too much unhealthy food. These factors can make the body less responsive to insulin (a hormone that controls blood sugar), which leads to insulin sensitivity and more fat being made and stored in the liver^1,6. 

Beyond this, several other conditions and factors can contribute to NAFLD: 

• Medical Conditions: Having conditions like diabetes, kidney disease, or high cholesterol^4,5. 
• Genetic Factors: Diseases such as glycogen storage diseases and Wilson’s disease². 
• Medications: Certain medications such as selective oestrogen receptor modulators, antimetabolites, and antiarrhythmics². 

NAFLD or NASH is now often referred to as Metabolic Dysfunction-associated Steatotic Liver Disease (MASLD), and the most common cause for this is obesity or being overweight^22,23.

Dr. Nayana Shetty, MBBS, MD

Fatty Liver ​​Symptoms

Most people with fatty liver disease (especially in the early stages) may not experience any symptoms¹. However, as the condition progresses, some people might start to notice signs that something isn’t quite right.  

Below, we have mentioned some common symptoms of a fatty liver: 

• Feeling of tiredness/fatigue¹  
• Discomfort or pain in the upper right side of your belly² 
• Unexplained weight gain or difficulty losing weight⁷ 
• Bloating or a feeling of heaviness 
• Feeling thirsty frequently 
• Mild to moderate anxiety 
• Headaches or general discomfort 
• Nausea or reduced appetite 
• Palpitations or a warm sensation in the body⁸ 

It’s important to note that these symptoms are not exclusive to fatty liver disease and may be associated with other health conditions. However, as the condition progresses to NASH and cirrhosis, signs like abdominal/leg swelling, itchy skin, and spider-like veins may appear⁹. That’s why regular health check-ups are crucial, especially if you have risk factors like obesity, diabetes, or high cholesterol. 

If you’re concerned about your liver health, you can get a simple test, such as Liver Function Test (LFT), to check how well your liver is working. This blood test measures levels of liver enzymes and can help detect early signs of liver problems.

Easy Exercises to Reverse Fatty Liver?

One of the most effective ways to improve fatty liver disease is through regular exercise. Are you wondering what the best exercise for fatty liver is? The answer lies in a combination of aerobic activities like walking and strength training for lasting benefits. Studies have shown that both aerobic (cardio) and resistance (strength) training have been proven to reduce fat in the liver^10,11. 

Here are some simple and effective exercises for fatty liver that you can include in your daily routine: 

1. Walking

• Duration: About 30 minutes¹² 
• Frequency: Minimum 5 days in a week¹² 
• Best Time: Morning or evening walks 
• Why it helps: Low impact, improves blood circulation, burns fat¹³ 

2. Cycling (Outdoor or Stationary Bike)

• Duration: Around 40 minutes¹⁴ 
• Frequency: 3 to 5 days in a week¹⁴ 
• Best Time: Morning or evening 
• Why it helps: Great cardiovascular workout, targets belly fat¹⁴ 

3. Resistance Training (Leg Press, Chest Press, Shoulder Press, etc.)

• Duration: 2 to 3 sets of 8 to 12 repetitions (around 40 minutes) 
• Frequency: Minimum 3 days in a week¹⁰ 
• Best Time: Morning or evening 
• Why it helps: Builds muscle, boosts metabolism, reduces liver fat¹⁰ 

4. Yoga or Pilates Routines

• Duration: Around 60 minutes¹⁵ 
• Frequency: Minimum 3 times in a week¹⁵
• Best Time: Morning or evening 
• Why it helps: Reduces stress, supports weight loss, and liver function^15,16 

Note: While exercise and yoga offer certain benefits for fatty liver, it is important to perform activities within your comfort level and under the guidance of fitness and yoga professionals. Additionally, if you have any underlying health conditions, it is important to take medical clearance with the medical practitioner before pursuing any exercise regime. 

There is a growing trend pf NAFLD in children which is closely linked to rising childhood obesity²⁴.

Dr. Nayana Shetty, MBBS, MD

​​​Yoga Postures for Fatty Liver and Overall Liver Health

Yoga is a powerful tool that not only reduces stress but also helps stimulate internal organs like the liver, enhancing detoxification and improving its function¹⁶. Hence, it can be particularly beneficial for individuals with fatty liver disease. Here are some asanas that you can try out: 

1. Kapalbhati Pranayama (Skull Shining Breathing Technique) 

Steps¹⁷: 

• Sit comfortably in any meditative posture with your spine straight. 
• Close your eyes and relax your body completely. 
• Inhale deeply through both nostrils. 
• Slowly let your chest expand fully. 
• Exhale forcefully through the nose by contracting your abdominal muscles. 
• Allow the inhalation to happen passively (do not put effort into breathing in). 
• Repeat this process with active exhalations and passive inhalations. 
• Complete one round by taking 30 rapid and forceful breaths. 
• After completing 30 breaths, take a deep breath in and exhale slowly. 
• This completes one round of Kapalbhati 
• Ensure you do not strain while performing the practice. 

Duration and Frequency^17,18: 

• Start with 3 rounds (will take around 6 minutes). 

Benefits^16,17: 

• Stimulates liver function and aids in detoxification. 
• Supports digestion and reduces belly fat. 

2. Bhujangasana (Cobra Pose)

Steps¹⁹: 

• Lie on your stomach with your legs straight. 
• Keep your palms facing downwards and placed beneath your shoulders. 
• Inhale and slowly lift your chest while keeping your lower ribs on the ground. 
• Keep your elbows close to your body and look upward. 
• Hold the pose for a few breaths. 
• Exhale and gently lower your chest back down. 

Duration and Frequency¹⁸: 

• Hold for a few seconds and do it again for 3 rounds (should take around 6 minutes). 

Benefits^16,19: 

• Strengthens abdominal muscles. 
• Stimulates liver and kidney function. 

3. Dhanurasana (Bow Pose)

Steps¹⁹: 

• Lie on your stomach with your arms at your sides. 
• Bend your knees and try to hold the ankles with your hands. 
• Take a deep breath in and gently lift your chest and legs off the floor, forming a bow shape. 
• Keep breathing normally while holding the pose. 
• Exhale and slowly release. 

Duration and Frequency: 

• Hold for a few seconds and do it again for 3 rounds (should take around 6 minutes). 

Benefits¹⁹: 

• Strengthens back and abdominal muscles. 
• Stimulates the liver and improves digestion. 

4. Śalabhāsana (Locust Pose)

Steps¹⁷: 

• Lie on your stomach with your arms relaxed by your sides. 
• Keep your palms facing upwards. 
• Inhale and lift both legs without bending the knees. 
• Stretch the legs and arms to ease the lift. 
• Exhale and slowly lower the legs. 

Duration and Frequency: 

• Hold for a few seconds. Do it again if you feel comfortable (will take about 6 minutes). 

Benefits¹⁷: 

• Reduces fat on thighs and buttocks. 
• Improves blood flow to the abdominal muscles, enhancing their function. 

5. Pavanamuktasana (Wind Relieving Pose)

Steps¹⁷: 

• Lie on your back (Shavasana). 
• Bend both knees, bringing your thighs to your chest. 
• Clasp your shins below the knees. 
• Exhale and lift your head, trying to touch your knees with your chin. 
• Pause and hold briefly. 
• Lower the head and legs while exhaling. 
• Return to Shavasana. 

Duration and Frequency: 

• Hold for a few seconds and do it again for 3 rounds (will take about 6 minutes). 

Benefits¹⁷: 

• Massages abdominal organs, promoting digestion. 
• Stretches and tones the back and pelvic region. 
• Stimulates liver and intestines, helping with detoxification. 

Note: Always practice yoga for fatty liver with awareness and within your comfort level. If you have any underlying health conditions, recent surgeries, or are pregnant, consult your doctor before starting²⁰. It’s best to learn and perform yoga under the guidance of a certified yoga instructor to ensure proper technique and safety. Ideally, practice yoga in the early morning or at a time when your stomach is empty for better results and comfort¹⁷. 

No particular exercise can specifically target the fat in liver. Generally incorporating any type of physical activity is one of the many lifestyle measures that can be taken to inch towards a healthy liver. When concerning symptoms do show up, consulting your doctor is important.

Dr. Nayana Shetty, MBBS, MD

Also Read: Signs You May Have Liver Stress

Additional Tips to Manage Fatty Liver

In addition to medical guidance and structured treatment, individuals with fatty liver disease can adopt several practical lifestyle measures to support liver health: 

• Adopt a liver-friendly diet: Focus on including fruits, vegetables, whole grains, and healthy fats in your diet. Additionally, limit intake of refined sugars, sugary beverages, trans fats, and saturated fats²¹. 
• Engage in regular physical activity: Aim for at least 150 to 200 minutes of moderate-intensity exercise for fatty liver per week (e.g., brisk walking, cycling, aerobics, strength training)²¹.
• Achieve and maintain a healthy weight: Target gradual weight loss of 7 to 10%, or more if overweight, to significantly improve liver enzymes, inflammation, and fat accumulation²¹. 
• Manage associated health conditions: Control diabetes, obesity, high cholesterol, and hypertension as they may contribute to NAFLD progression².
• Seek professional guidance: Consult with a doctor, nutritionist, or fitness expert for personalised advice and to safely implement lifestyle changes. 

Also Read: Exercises for Hernia. Dos and Don’ts

When to See a Doctor

Fatty liver disease often develops silently, but timely medical consultation is advised when you notice the above-mentioned symptoms to rule out this condition. If the disease progresses, it becomes crucial to seek immediate medical attention. You must visit the doctor if you experience any of the following, as these may indicate that the liver disease has advanced: 

• Worsening of symptoms (discussed above) 
• Itching, spider-like blood vessels, or red palms 
• Yellowing of skin or eyes 
• Swelling/fluid retention, especially in the abdomen or legs 
• Bleeding or bruising easily 
• Memory or concentration issues⁹ 

As NAFLD progresses, it may develop into non-alcoholic steatohepatitis (NASH), a more severe form that includes inflammation and liver cell damage. If left unmanaged, NASH can progress to fibrosis, cirrhosis, or liver cancer². Therefore, regular medical check-ups and early lifestyle interventions such as exercise for fatty liver are key to managing fatty liver disease and avoiding long-term complications. 

Also Read: Safe Stretching Exercises You Can Try If Suffering From Phimosis

Conclusion

Exercise and yoga play a vital role in managing fatty liver disease by promoting weight loss, enhancing insulin sensitivity, reducing liver fat, and improving overall metabolic health. While there is no single best exercise for fatty liver approved solely for NAFLD, consistent physical activity, combined with mindful practices like yoga, can significantly halt the progression of the disease. 

By adopting a healthier lifestyle that includes regular exercise, a balanced diet, stress reduction, and mindful habits such as yoga, individuals can not only manage fatty liver more effectively but also improve their overall well-being. Regular consultation with a doctor with early intervention and sustained lifestyle changes is key to avoiding complications and leading a healthier, more energetic life.

Also Read: 6 Best Yoga Poses & Exercises To Deal With Piles

Frequently Asked Questions (FAQs)

References

1. Pouwels S, Sakran N, Graham Y, Leal A, Pintar T, Yang W, Kassir R, Singhal R, Mahawar K, Ramnarain D. Non-alcoholic fatty liver disease (NAFLD): a review of pathophysiology, clinical management and effects of weight loss. BMC Endocr Disord. 2022 Mar 14;22(1):63. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8919523/ 

2. Antunes C, Azadfard M, Hoilat GJ, Gupta M. Fatty Liver [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan; [updated 2023 Jan 1; cited 2025 May 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441992/ 

3. Shalimar, Elhence A, Bansal B, Gupta H, Anand A, Singh TP, Goel A. Prevalence of Non-alcoholic Fatty Liver Disease in India: A Systematic Review and Meta-analysis. J Clin Exp Hepatol. 2022 May-Jun;12(3):818-829. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9168741/ 

4. Zarghamravanbakhsh P, Frenkel M, Poretsky L. Metabolic causes and consequences of nonalcoholic fatty liver disease (NAFLD). Metabol Open. 2021 Nov 16;12:100149. Available from: https://pubmed.ncbi.nlm.nih.gov/34870138/ 

5. Kneeman JM, Misdraji J, Corey KE. Secondary causes of nonalcoholic fatty liver disease. Therap Adv Gastroenterol. 2012 May;5(3):199-207. Available from: https://pmc.ncbi.nlm.nih.gov/articles/pmid/22570680/ 

6. Hallsworth K, Adams LA. Lifestyle modification in NAFLD/NASH: Facts and figures. JHEP Rep. 2019 Nov 5;1(6):468-479. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7005657/ 

7. Wijarnpreecha K, Aby ES, Ahmed A, Kim D. The association of weight gain with nonalcoholic fatty liver disease and fibrosis detected by FibroScan in the United States. Ann Gastroenterol. 2022 Mar-Apr;35(2):194-202. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8922259/ 

8. Khoonsari M, Mohammad Hosseini Azar M, Ghavam R, Hatami K, Asobar M, Gholami A, Rajabi A, Safarnezhad Tameshkel F, Amirkalali B, Sohrabi M. Clinical Manifestations and Diagnosis of Nonalcoholic Fatty Liver Disease. Iran J Pathol. 2017 Spring;12(2):99-105. Epub 2017 Apr 1. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5831064/ 

9. Kudaravalli P, John S. Nonalcoholic Fatty Liver [Internet]. StatPearls Publishing; 2025 Jan; . [Updated 2023 Apr; cited 2025 May 27]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541033/ 

10. Zelber-Sagi S, Buch A, Yeshua H, Vaisman N, Webb M, Harari G, Kis O, Fliss-Isakov N, Izkhakov E, Halpern Z, Santo E, Oren R, Shibolet O. Effect of resistance training on non-alcoholic fatty-liver disease a randomized-clinical trial. World J Gastroenterol. 2014 Apr 21;20(15):4382-92. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3989975/ 

11. Keating SE, Hackett DA, Parker HM, O’Connor HT, Gerofi JA, Sainsbury A, Baker MK, Chuter VH, Caterson ID, George J, Johnson NA. Effect of aerobic exercise training dose on liver fat and visceral adiposity. J Hepatol. 2015 Jul;63(1):174-82. Available from: https://pubmed.ncbi.nlm.nih.gov/25863524/ 

12. Schweitzer GG, Klein S. Exercise and NAFLD: Is it worth the effort? Hepatology. 2017 Nov;66(5):1691-1694. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6121783/ 

13. Schneider CV, Zandvakili I, Thaiss CA, Schneider KM. Physical activity is associated with reduced risk of liver disease in the prospective UK Biobank cohort. JHEP Rep. 2021 Mar 2;3(3):100263. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8056270/ 

14. Oh S, So R, Shida T, Matsuo T, Kim B, Akiyama K, Isobe T, Okamoto Y, Tanaka K, Shoda J. High-Intensity Aerobic Exercise Improves Both Hepatic Fat Content and Stiffness in Sedentary Obese Men with Nonalcoholic Fatty Liver Disease. Sci Rep. 2017 Feb 22;7:43029. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5320441/ 

15. Liu X, Miller YD, Burton NW, Brown WJ. A preliminary study of the effects of Tai Chi and Qigong medical exercise on indicators of metabolic syndrome, glycaemic control, health-related quality of life, and psychological health in adults with elevated blood glucose. Br J Sports Med. 2010 Aug;44(10):704-9. Available from: https://pubmed.ncbi.nlm.nih.gov/18927159/ 

16. Singh AK, Kaur N, Kaushal S, Tyagi R, Mathur D, Sivapuram MS, Metri K, Bammidi S, Podder V, Modgil S, Khosla R, Sharma K, Anand A, Malik N, Boroiah V, Nagarathna R, Nagendra HR, Anand A. Partitioning of radiological, stress and biochemical changes in pre-diabetic women subjected to Diabetic Yoga Protocol. Diabetes Metab Syndr. 2019 Jul-Aug;13(4):2705-2713. Available from: https://pubmed.ncbi.nlm.nih.gov/31405697/ 

17. Ministry of External Affairs, Government of India. Common Yoga Protocol. [Internet]. New Delhi: Ministry of External Affairs; [cited 2025 May 20]. Available from: https://www.mea.gov.in/images/pdf/common-yoga-protocol.pdf 

18. Telles S, Sharma SK, Kala N, Pal S, Gupta RK, Balkrishna A. Twelve Weeks of Yoga or Nutritional Advice for Centrally Obese Adult Females. Front Endocrinol (Lausanne). 2018 Aug 17;9:466. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6107686/ 

19. Ministry of External Affairs, Government of India. Yoga Postures – 17 [Internet]. New Delhi: MEA; [cited 2025 May 20]. Available from: https://www.mea.gov.in/yoga-postures-17.htm 

20. National Center for Complementary and Integrative Health. Yoga: Effectiveness and Safety [Internet]. NCCIH; [cited 2025 May 20]. Available from: https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety 

21. Ahmed IA, Mikail MA, Mustafa MR, Ibrahim M, Othman R. Lifestyle interventions for non-alcoholic fatty liver disease. Saudi J Biol Sci. 2019 Nov;26(7):1519-1524. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6864195/ 

22. Li B, Zhang C, Zhan YT. Nonalcoholic Fatty Liver Disease Cirrhosis: A Review of Its Epidemiology, Risk Factors, Clinical Presentation, Diagnosis, Management, and Prognosis. Can J Gastroenterol Hepatol. 2018 Jul 2;2018:2784537. doi: 10.1155/2018/2784537. PMID: 30065915; PMCID: PMC6051295.Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6051295/

23. Sharma B, John S. Nonalcoholic Steatohepatitis (NASH) [Updated 2023 Apr 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470243/

24. Zhang X, Wu M, Liu Z, Yuan H, Wu X, Shi T, Chen X, Zhang T. Increasing prevalence of NAFLD/NASH among children, adolescents and young adults from 1990 to 2017: a population-based observational study. BMJ Open. 2021 May 4;11(5):e042843. doi: 10.1136/bmjopen-2020-042843. PMID: 33947727; PMCID: PMC8098935. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8098935/#:~:text=Prevalence%20of%20NAFLD/NASH%20and%20its%20variations%20among%20CADs%20and,SDI%20regions%20(table%201).

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.

2

Introduction

Most individuals experience gas or bloating at some point in their lives. Trapped gas can lead to discomfort and, in some cases, pain. It is therefore important to understand safe and effective methods to manage these symptoms. This article aims to provide information grounded in scientific evidence to help you find relief¹.  

Causes of Gas and Bloating

Various factors can cause gas and bloating and these are described below: 

Food-induced

There are foods known to cause gas and bloating. For example, beans, onion, Brussels sprouts, dairy products, and some complex carbohydrates. These foods are typically high in fibre or contain carbohydrates that may produce gas during digestion².  

Lifestyle

Swallowing air while eating or drinking can contribute to the development of gas. This may occur when chewing gum, eating or drinking too quickly, or consuming carbonated beverages². In addition, factors such as stress, anxiety, and a lack of physical activity may also lead to a buildup of gas in the digestive system³. 

Symptoms of Trapped Gas

Trapped gas can cause uncomfortable symptoms such as:  

• Stomach pain or swelling⁴.  
• Feeling bloated⁴.  
• Burps and flatulence⁴.  
• Difficulty taking a deep breath (in certain cases).  

Tips for Avoiding Trapped Gas

It is possible to reduce the likelihood of gas accumulating in the digestive system and the following tips may help prevent excessive gas and bloating: 

• Eat slowly and chew your food thoroughly⁵.  
• Reduce your intake of foods known to cause gas⁵.  
• Drink water regularly throughout the day. 
• Consider drinking a cup of boiled water approximately 30 minutes before breakfast⁵.  
• Stay physically active by moving regularly².  
• Manage stress with deep breathing exercises or meditation.  

When to See a Doctor?

If you frequently experience gas, severe bdominal pain, or notice symptoms such as unexpected weight loss, changes in stool consistency, or alterations in bowel habits, it is important to seek medical advice. 

Positions To Relieve Gas

Yoga offers loads of health benefits. It is proposed to ease pain and also aid digestion. Below we have described some yoga poses that may help release trapped gas.  

1. Wind-relieving Pose (Pawanmuktasana)

Wind-relieving pose is effective for gas relief as this pose presses on the stomach⁶, which helps push out trapped gas.  

Potential Benefits  

• Eases trapped gas  
• Helps with digestion  
• Stretches the spine and neck⁶ 

Step-by-step guide  

 The steps involved are described below.   

• Lie flat on your back on a yoga mat or soft floor.  
• Slowly pull your right knee to your chest, while keeping your left leg straight.  
• Hold your shin with your hands and gently pull your knee closer.  
• Make sure your head and shoulders are relaxed. Hold this pose for 5 to 10 long breaths.  
• Relax your right leg and do the same steps with your left leg. Alternatively, you can also pose with both legs.  

2. Child’s Pose (Balasana)

A child’s pose relaxes the body and gives a gentle pressure on the gut which can help relieve gas.  

Potential Benefits  

• Eases gas and swelling.  
• Improves digestion 
• Gently massages and stretches the thighs, as well as the muscles of the hip and pelvic muscle attachments.  
• Helps you relax⁷.  

Step-by-step guide  

The following are the steps involved in a child’s pose: 

• Begin by kneeling on your mat, with your knees positioned as wide as your hips and your big toes touching.  
• Sit back gently on your heels. Slowly bend forward from your waist, aiming to bring your chest down towards your thighs. 
• Extend your arms out in front of you and rest your forehead on the floor.  
• Hold this position for as long as you are comfortable.  

3. Seated Forward Bend (Paschimottanasana)

The seated forward bend offers a deep stretch for the spine, the backs of the thighs, and the lower back. It gently applies pressure on the stomach⁸.  

Potential Benefits  

• Eases trapped gas  
• Helps in digestion  
• Stretches the spine and lowers the back.  

Step-by-step guide  

 Following are the steps involved.   

• Sit on your mat with your legs extended straight ahead and your back upright. 
• Inhale deeply, raising your arms overhead while lengthening your spine. 
• Exhale as you bend forward from the hips, reaching towards your toes, but only as far as is comfortable.  
• Remain in this position for 5 to 10 deep breaths, allowing your body to relax further with each exhalation.  

Research¹⁴ shows that activated charcoal supplements may help absorb excess gas in the stomach, potentially reducing feelings of bloating and discomfort. The charcoal works by binding to the gas, which is then eliminated from the body. It is important to consult your doctor before taking any supplements to ensure they are safe and appropriate for you.

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

Other Yoga Poses and Stretches

Here are some other yoga poses that may help.   

• Half Spinal Twist  
• Supine Spinal Twist  
• Crescent Lunge Twist  
• Cobra Pose  
• Legs up the Wall Pose  
• Bow Pose  
• Adamant Pose  

If you are a beginner, it is recommended that you learn these poses under the guidance of a trained professional to prevent undue strain or injury caused by incorrect practice. 

Home Remedies and Tips to Avoid Gas

In addition to yoga, certain home remedies may also help alleviate gas. These include: 

1. Move around

Walking or light exercise may help to facilitate the movement of gas through the digestive system, thereby preventing its accumulation⁹.  

2. Get a Massage

A gentle stomach massage may stimulate the release of trapped gas¹⁰ and may even improve digestion.  

3. Drink more Liquids

Drink a lot of water or warm herbal tea as it may help with digestion and relieve gas¹¹.  

4. Herbs

You may consider adding certain herbs to your meals to help relieve gas. Herbs such as ginger, curcumin, peppermint, fennel, and turmeric are commonly believed to support digestive comfort¹².  

5. Try Baking Soda

Add half a teaspoon of baking soda to a glass of water and drink it. This may provide relief for your stomach. However, exercise caution, as consuming excessive amounts can be harmful and may cause serious complications¹³.  

Also Read: Simple Home Remedies For Bloating

6. Drink Apple Cider Vinegar

Add a tablespoon of apple cider vinegar to a glass of water and drink it. This may help relieve gas; however, more scientific evidence is required to confirm its effectiveness. Additionally, be cautious of potential side effects associated with excessive consumption of apple cider vinegar. 

Over-the-counter Options for Trapped Gas

• Enzyme Preparations: Enzyme products like lactase and alpha-galactosidase may help break down hard-to-digest carbohydrates and may provide quick gas relief². 
• Adsorbents: Adsorbents like simethicone, activated charcoal, and sodium bicarbonate are commonly used to help alleviate gas. These substances may work by breaking up gas bubbles and reducing associated symptoms. However, they should be used with caution, as mild side effects, such as a temporary black discoloration of the tongue can occur^2,13.    

Gas in the abdomen results from the fermentation of food within the digestive tract. Lactulose, a substance that is poorly absorbed in the small intestine and subsequently fermented in the colon, has been associated with bloating and a sensation of swelling in both healthy individuals and those experiencing chronic constipation¹⁵. 

Dr. Rajeev Singh, BAMS

Also Read: Benefits of Doing the Plank Exercise Every Day

Foods and Beverages that May Help You Pass Gas

Here are some foods that you can add to your diet if you want to help relieve gas.  

List of Foods

• Fruits like apples and pears⁵ 
• Full grains  
• Nuts  
• Low-fat soups⁵ 
• Stewed foods⁵ 
• Dried figs, currants, whole grain bread⁵ 

List of Beverages

• Fizzy drinks like soda or beer (drink these little!)  
• Warm water⁵  
• Herbal teas like ginger, hibiscus and lemongrass¹¹ 

Also Read: ​​Top Benefits of ​Castor Oil in the Belly Button

Conclusion

Gas and bloating can be uncomfortable. However, there are several methods that may help to relieve these symptoms. Practising yoga poses, such as the wind-relieving pose or child’s pose, can be beneficial. Additionally, home remedies and over-the-counter solutions may provide relief. Being mindful of the foods and drinks you consume can also make a difference. It is important to seek medical advice if you frequently experience gas, severe pain, or other concerning symptoms.  

Also Read: 5 Exercises To Consider If You Suffer From Fissure

Frequently Asked Questions (FAQs)

References

1. Ballou S, Singh P, Nee J, Rangan V, Iturrino J, Geeganage G, Löwe B, Bangdiwala SI, Palsson OS, Sperber AD, Lembo A, Lehmann M. Prevalence and Associated Factors of Bloating: Results From the Rome Foundation Global Epidemiology Study. Gastroenterology. 2023 Sep;165(3):647-655.e4. doi: 10.1053/j.gastro.2023.05.049. Available from: https://pubmed.ncbi.nlm.nih.gov/37315866/  
2. Hasler WL. Gas and Bloating. Gastroenterol Hepatol (N Y). 2006 Sep;2(9):654-662. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5350578/  
3. Cormier RE. Abdominal Gas. In: Walker HK, Hall WD, Hurst JW, editors. Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition. Boston: Butterworths; 1990. Chapter 90. Available from: https://www.ncbi.nlm.nih.gov/books/NBK417/  
4. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Gas in the Digestive Tract: Symptoms & Causes [Internet]. Bethesda (MD): NIDDK; [updated 2021 May; cited 2024 Jan 25]. Available from: https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes 
5. Larijani B, Esfahani MM, Moghimi M, Shams Ardakani MR, Keshavarz M, Kordafshari G, Nazem E, Hasani Ranjbar S, Mohammadi Kenari H, Zargaran A. Prevention and Treatment of Flatulence From a Traditional Persian Medicine Perspective. Iran Red Crescent Med J. 2016 Jan 31;18(4):e23664. doi: 10.5812/ircmj.23664. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4893422/  
6. Gupta A, Awasthi HH. A critical review of clinical application of yogasanas w.s.r. to Pavanamuktasana. Int Ayurvedic Med J. 2014;2(6):1087–98. Available from: https://iamj.in/posts/2014/images/upload/1087_1098.pdf 
7. Yadav S, Waldia V. Physio-anatomical explanation of asana on kneeling pose. [Internet]. Jaipur: National Institute of Ayurveda; [cited 2025 Jun 9]. Available from: https://ijcrt.org/papers/IJCRT1893015.pdf 
8. Naragatti S, Vadiraj HS. A comprehensive review of Paschimottanasana: benefits, variations, and scientific evidence. Int J Sci Res. 2023 Oct;12(10):460-464. doi:10.21275/SR231005142746. Available from: https://www.researchgate.net/publication/374551480_A_Comprehensive_Review_of_Paschimottanasana_Benefits_Variations_and_Scientific_Evidence  
9. Villoria A, Serra J, Azpiroz F, Malagelada JR. Physical activity and intestinal gas clearance in patients with bloating. Am J Gastroenterol. 2006 Nov;101(11):2552-7. doi: 10.1111/j.1572-0241.2006.00873.x. Available from: https://pubmed.ncbi.nlm.nih.gov/17029608/  
10. Dehghan M, Malakoutikhah A, Ghaedi Heidari F, Zakeri MA. The Effect of Abdominal Massage on Gastrointestinal Functions: a Systematic Review. Complement Ther Med. 2020 Nov;54:102553. doi: 10.1016/j.ctim.2020.102553. Available from: https://pubmed.ncbi.nlm.nih.gov/33183670/  
11. Brimson JM, Prasanth MI, Malar DS, Sharika R, Sivamaruthi BS, Kesika P, Chaiyasut C, Tencomnao T, Prasansuklab A. Role of Herbal Teas in Regulating Cellular Homeostasis and Autophagy and Their Implications in Regulating Overall Health. Nutrients. 2021 Jun 23;13(7):2162. doi: 10.3390/nu13072162. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8308238/  
12. Fifi AC, Axelrod CH, Chakraborty P, Saps M. Herbs and Spices in the Treatment of Functional Gastrointestinal Disorders: A Review of Clinical Trials. Nutrients. 2018 Nov 9;10(11):1715. doi: 10.3390/nu10111715. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6266883/  
13. Han YJ, Roy S, Siau AMPL, Majid A. Binge-eating and sodium bicarbonate: a potent combination for gastric rupture in adults-two case reports and a review of literature. J Eat Disord. 2022 Nov 9;10(1):157. doi: 10.1186/s40337-022-00677-9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9643985/  
14. Jain NK, Patel VP, Pitchumoni CS. Efficacy of activated charcoal in reducing intestinal gas: a double-blind clinical trial. Am J Gastroenterol [Internet]. 1986 Jul [cited 2025 Jul 21];81(7):532–5. PMID: 3521259. Available from: https://pubmed.ncbi.nlm.nih.gov/3521259/
15. Foley A, Burgell R, Barrett JS, Gibson PR. Management strategies for abdominal bloating and distension. Gastroenterol Hepatol (N Y) [Internet]. 2014 Sep [cited 2025 Jul 21];10(9):561–71. PMID: 27551250; PMCID: PMC4991532. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4991532/

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.

3

1

Introduction

Ever stared in the mirror and wished for a slimmer face or less chin fat? Losing facial fat may feel like a big deal. But by tweaking your daily routine, you can make it happen. This blog will guide you on how to lose face fat, one step at a time.

In this post, we’ll look into why you have facial fat. We’ll talk about improving your eating habits and doing face-oriented workouts. We’ll also offer tips on lifestyle alterations, extra methods, and seeking expert advice.

Causes of Facial Fat

So what causes face fat? different factors like genes, aging, and weight gain can cause face fat. Let’s dive into these⁹:

• Genetics: Genes play a role in where your body stores fat. Some people have genes that make the face a prime fat spot. This trait makes face fat loss tougher, but the right plan can overcome this hurdle⁹.
• Aging: As you grow older, your skin becomes less firm and your facial muscles weaken. This change starts to sag your skin and alters your face shape. In time, your face may start to look rounder. But, healthy lifestyle habits can slow down this process⁹.
• Weight Gain: Changes in your weight can reshape your face. Gain a lot of weight, and your face could become fuller, rounder, and swollen.
• Medical conditions: Certain hormonal disturbances, like Cushing’s syndrome (increased cortisol levels in the body), can cause face fat. This can occur due to overactive adrenal or pituitary glands, a tumor affecting these glands, or long-term use of steroids¹. 

It’s important to take a medical opinion if you notice other signs and symptoms such as fat on the belly and back, skin changes, anxiety and depression, increased hunger and thirst, muscle and bone weakness, or a rapid heartbeat, along with face fat, to rule out any underlying medical condition.  

Foods to Incorporate

Your diet choices can lead to a slimmer face. Go for foods high in fiber, lean protein, good fats, and vitamins.

1. High-Fiber Foods

Foods rich in fiber are good for digestion and weight loss. Whole grains¹¹, legumes, fruits, and veggies are great options.

2. Lean Proteins

Lean proteins can keep you feeling full and stop you from eating too much. Try eating more chicken breast, turkey, tofu, and eggs.

3. Healthy Fats

Good fats, found in avocados, seeds, nuts, and olive oil, are health boosters. They can also help control hunger.

4. Fruits and Vegetables

Fruits and veggies are full of vitamins, minerals, and antioxidants. They’re great for your skin and overall health.

Foods to Avoid

Reducing certain foods can contribute to face fat loss. Try to eat fewer refined carbs, sodium-heavy foods, alcohol, and sugary items:

1. Refined Carbs

Refined carbs, present in foods like white bread and pasta, can make you gain weight. Go for healthier choices like whole grains and legumes instead.

2. Sodium-Rich Foods

Foods stacked with sodium can lead to water retention and puff up your face. Limit how much salty snacks, soy sauce, and cured meats you eat.

3. Alcohol

Drinking alcohol can cause weight gain, dehydration, and water retention. As a result, your facial fat might seem more visible. Keep in check how much alcohol you drink and consider options like water or unsweetened drinks³.

4. Sugary Foods

Sugary food and drinks can add extra calories leading to weight gain, which increases facial fat. Consider natural sweeteners and whole fruits as substitutes.

Exercises to Lose Face Fat

Pair face-focused workouts with a full-body regimen to reduce face fat²:

1. Facial Exercises

Doing facial exercises can help tighten and firm facial muscles, creating a slimmer look. Try cheek puff exercises, fish faces, jaw releases, chin lifts, and blowing air exercises to target face muscles^6,7.

Studies have shown that one may loose face fat by practising facial muscle exercises, which can help give structure and tone to the face¹⁴.

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

2. Cardiovascular Exercises

Cardio workouts can burn off calories and cause total body weight loss. This loss will affect your face. Choose workouts you love, like running, swimming, cycling, or dancing.

3. Strength Training

Strength training workouts can tone muscles and boost metabolism and weight loss. Add resistance workouts targeting major muscle areas, like squats, lunges, push-ups, and rows, to your regimen.

Studies have shown that facial exercises might help reduce facial fat, as these exercises are more focused on strengthening areas like the cheeks, jawline, neck, eyelids, and eyebrows¹⁵.

Dr. Rajeev Singh, BAMS

Lifestyle Changes to Reduce Face Fat

Aside from diet and workout changes, everyday behavior adjustments can lower face fat and improve your looks:

1. Increasing Water Intake

Drinking enough water can aid weight loss by keeping you feeling full and avoiding overeating. Plus, it helps flush out toxins and boost skin health.

2. Prioritizing Sleep

Quality sleep is key for weight balance and hormone control¹². Get at least 7-9 hours of good sleep each night for better health and fat loss.

3. Reducing Stress

Controlling stress can stop emotional eating and weight gain. Try mindfulness, meditation, or yoga to lower stress and live a more balanced life¹³.

4. Cutting Back on Alcohol

We’ve already established how too much alcohol can lead to weight gain and a rounder face³. Lowering your alcohol use can help you get a slimmer face and overall better health.

Complementary Techniques

On top of the methods above, there are extra methods that can help shed face fat and create a slender look:

1. Facial Massage

Face massage can boost blood flow, reduce water retention, and relieve muscle tension. Regular massages can improve your face shape and give a more chiseled look¹⁰.

2. Jade Rollers and Gua Sha

Jade rollers or Gua Sha tools work like face massages, but also add a skincare ritual. These tools can cut down puffiness, boost blood flow, and aid in lymphatic drainage in the face⁸.

3. Facial Yoga

Face yoga is another way to focus on certain facial muscles and create a slimmer face. Regular face yoga workouts can firm muscles and make skin firmer and younger-looking^6,7.

Is It Possible to Lose Fat Only from the Face?

Targeting fat loss exclusively from the face is a common concern, but unfortunately, it is not typically feasible. Fat loss generally occurs throughout the body rather than in isolated areas. To address how to lose face fat, focusing on overall body fat reduction through a balanced diet and regular physical activity is essential. Incorporating exercises that enhance general cardiovascular health and engaging in strength training can help in overall fat loss, which eventually impacts the face as well.

Additionally, staying hydrated and maintaining a healthy lifestyle can contribute to a slimmer appearance. For personalized advice and to ensure that your weight loss plan is effective and safe, consulting with a healthcare professional or nutritionist is highly recommended. They can provide tailored strategies that align with your specific health needs and goals, helping you to achieve a more sculpted look while promoting overall well-being.

Tips for Slimming the Appearance of Face Fat

Besides workouts and life changes, there are other ways to help make your face look slimmer:

1. Hairstyles for Face Fat

Some haircuts can flatter your face and distract from face fat. Try styles with side bangs, different layers, and gentle waves to create a lengthier look.

2. Makeup Techniques

Makeup can do wonders in making a face appear slimmer. Use contouring to define your cheekbones, jawline, and the sides of your nose. Brighten the center of your face and apply blush to the apples of your cheeks for a more chiseled look.

3. Accessorizing Strategically

The correct accessories can take attention away from facial fat and create a more balanced look. Choose long earrings, light necklaces, and stylish glasses that fit the shape of your face.

When to Seek Professional Help?

There could be cases where you may think of getting expert help to tackle strong-willed face fat that doesn’t respond to lifestyle tweaks:

• Non-Surgical Treatments: Non-surgical treatments like injectable and laser procedures can cut down facial fat and improve skin tightness. See a skilled expert to discuss the best options for you.
• Surgical Options: If non-surgical solutions fail to work, you could consider surgical options like liposuction and face lifts. It’s important to talk with a trained plastic surgeon to find the best solution for your unique needs.

Conclusion

Losing face fat may seem tough, but by doing targeted face workouts, making smart diet choices, and keeping a regular workout regimen, you can shape a thinner face. Also, think about making lifestyle adjustments like drinking more water, prioritizing sleep, reducing stress, and cutting down on alcohol to help with total weight loss. Extras like face massage and face yoga, along with strategic makeup, hairstyles, and accessories can further enhance the look of a slimmer face. Please remember one thing. To lose weight and lower facial fat, you need patience and consistency.

Frequently Asked Questions (FAQs)

References

1. National Health Service (NHS). Cushing’s syndrome [Internet]. [cited 2023 Aug 18]. Available from: https://www.nhs.uk/conditions/cushings-syndrome
2. PubMed. Structured, aerobic exercise reduces fat mass and is partially compensated through energy intake but not energy expenditure in women [Internet]. [cited 2023 Aug 18]. Available from: https://pubmed.ncbi.nlm.nih.gov/30414399
3. National Center for Biotechnology Information (NCBI). Alcohol Consumption and Obesity: An Update [Internet]. [cited 2023 Aug 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356
4. National Center for Biotechnology Information (NCBI). Increased Hydration Can Be Associated with Weight Loss [Internet]. [cited 2023 Aug 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052
5. PubMed. Consumption of ultra-processed foods associated with weight gain and obesity in adults: A multi-national cohort study [Internet]. [cited 2023 Aug 18]. Available from: https://pubmed.ncbi.nlm.nih.gov/34455267
6. National Center for Biotechnology Information (NCBI). Association of Facial Exercise With the Appearance of Aging [Internet]. [cited 2023 Aug 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885810
7. National Center for Biotechnology Information (NCBI). The effectiveness of facial exercises for facial rejuvenation: a systematic review [Internet]. [cited 2023 Aug 18]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24327764
8. National Center for Biotechnology Information (NCBI). Effect of a Facial Muscle Exercise Device on Facial Rejuvenation [Internet]. [cited 2023 Aug 18]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29365050
9. Szczerkowska-Dobosz A, Olszanecki R, Krajewska-Wrzesniewska K, et al. Acquired facial lipoatrophy: pathogenesis and therapeutic options. Advances in Dermatology and Allergology = Postȩpy Dermatologii i Alergologii. 2015;32(3):154-159. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4436232/
10. PubMed. Increased Hydration Can Be Associated with Weight Loss [Internet]. [cited 2023 Aug 18]. Available from: https://pubmed.ncbi.nlm.nih.gov/27376070
11. National Center for Biotechnology Information (NCBI). The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials [Internet]. [cited 2023 Aug 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338
12. PubMed. Effects of sleep deprivation on serum cortisol level and mental health in servicemen [Internet]. [cited 2023 Aug 18]. Available from: https://pubmed.ncbi.nlm.nih.gov/25913092
13. National Center for Biotechnology Information (NCBI). Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight [Internet]. [cited 2023 Aug 18]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497
14. Harvard Health Publishing. Does your face need a workout? Harvard Health. 2019 Jan 1. Available from: https://www.health.harvard.edu/staying-healthy/does-your-face-need-a-workout
15. Cleveland Clinic. Can exercising your face help you look younger? Cleveland Clinic. 2022 Sep 21. Available from: https://health.clevelandclinic.org/can-doing-facial-exercises-help-you-look-younger-face-yoga

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.

5

Introduction

We all know about yoga and pranayama, but did you know about mudra science? Mudra science is an ancient science known to connect energies called vata (energy of movement), kapha (energy of lubrication), and pitta (energy of digestion). Mudras are known to be a means for the expression of internal feelings by the use of different gestures involving the hands, feet, and other parts of the body. Out of the five categories of mudras, hasta mudra, or hand gestures are known to have potential benefits on mental, physical, and emotional well-being. In this article, we will explore the health benefits of one such mudra, agni mudra¹.

What is Agni Mudra?

Agni mudra belongs to the hasta or the hand mudra category and is the most commonly practiced hasta mudra. It is also known as Surya mudra or the gesture of the sun. The name agni mudra comes from the Sanskrit word ‘agni’, which means fire, and ‘mudra’ means a seal lock or hand gesture. The practice of this mudra is known to eliminate the earth (Prithvi) element and increase the fire element (agni) present in the body² .

How to Do It?

Let us learn how to do agni mudra ²:

• First, sit comfortably in a relaxed position on the ground. It is best to sit in padmasana (sitting on crossed legs) or sit in vajrasana (sitting on your heels). 
• Place your palms facing upwards on your thighs. 
• Next, bend your ring finger inwards so that the tip of the ring finger touches the tip of the thumb. 
• The middle, little, and index fingers are stretched straight outwards. 
• This hand gesture described above is called agni mudra. 

Note: Close your eyes and breathe normally, and perform this mudra daily for 45 minutes at a stretch or for 15 minutes three times a day. It is best to practice this mudra on an empty stomach in the morning. 

Benefits of Agni Mudra

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

1. The Benefit of Agni Mudra on the Thyroid Gland

The thyroid gland is a small gland located at the front of your neck that is responsible for the production of the thyroid hormone, which plays an important role in growth, development, and metabolic processes. Kumar et al. conducted a study² in 2022 proving that the practice of agni mudra may have a positive impact on thyroid function. However, the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of any thyroid disorder and do not rely on this mudra alone. Additionally, one should practice agni mudra under the supervision of a qualified trainer³.

2. The Benefit of Agni Mudra in Diabetes

Diabetes is one of the most common diseases affecting individuals globally. With this change, people now realize that in addition to medicines, diet and exercise may help manage diabetes. A study³ carried out by Raveendran et al. in 2018 explained that the practice of agni mudra, along with other mudras, may be effective in reducing blood glucose levels and managing diabetes. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult your doctor for proper management of diabetes. Additionally, the practice of this mudra should be done strictly under the guidance of a qualified trainer⁴.

3. The Benefit of Agni Mudra on Mental Health

Literature shows that the practice of asanas, pranayamas, and mudras may positively impact mental health.  A study⁶ conducted by Mukhopadhyay et al. in 2021 stated that agni mudra may help reduce stress and tension and may improve emotional and social well-being. This may help positively impact mental health. However, you should not rely on this mudra alone and consult your doctor for proper treatment of depression. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer².

4. Benefit of Agni Mudra on Obesity

As per studies, agni mudra is associated with the heating element of the body and is known to dissolve extra fat in the body; thus, it positively impacts obesity. Mukhopadhyay et al. 2021 conducted a study⁶ where it was found that the practice of agni mudra may help in weight loss and, thus, help manage obesity. The practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper management of obesity and do not rely on this mudra alone. Additionally, one should practice agni mudra under the supervision of a qualified trainer³.

5. The Benefit of Agni Mudra on Cholesterol

Literature studies support that the practice of yoga asanas, pranayamas, and mudras may positively impact cholesterol and, thus, reduce the risk of developing heart diseases. Kumar et al. conducted a study² in 2022 that stated that the practice of agni mudra might help in lowering LDL or bad cholesterol. Even then, the practice of this mudra should not be considered as an alternative to modern medicine. You should consult your doctor for proper management of high cholesterol. Further, it is advised to practice agni mudra under the guidance of a qualified trainer³.

6. The Benefit of Agni Mudra on Seasonal Flu

Research shows that the practice of yoga asanas, pranayamas, and mudras may have a positive impact on fever and seasonal flu. Kumar et al. in 2022 conducted a study² showing that the practice of agni mudra may help manage fever. As the practice of this mudra is known to increase the fire element in the body, it is believed that this effect may have a positive impact on fever. Additionally, this mudra may help manage flu symptoms. However, the practice of this mudra should not be considered an alternative to modern medicine, and this mudra should be practised under the guidance of a qualified trainer³.

7. Other Benefits of Agni Mudra

• The practice of agni mudra may help improve vision³.
• Doing agni mudra regularly may help in reducing constipation².

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

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

From my experience, the practice of Agni Mudra might have positive effects on body temperature regulation. When combined with Surya Namaskar (Sun Salutation) during winter or in other cold conditions, Agni Mudra may help maintain body temperature and lessen shivering⁶.

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

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

Risks of Agni Mudra

The precautions and contraindications of asanas should also be kept in consideration when performing mudras. Cautions need to be taken when performing agni mudra⁵:

• It is best not to do it in a state of exhaustion or hurry. 
• Avoid performing this mudra within 30 minutes after having food or taking a shower. 
• In pregnant and lactating women, children, and older adults, there is limited data available regarding the safety of this mudra in these particular groups. 

In people with pitta dosha (agni or fire dominant) and Kapha dosha (Prithvi or earth dominant), caution needs to be taken as agni mudra increases the fire element and decreases the earth element in the body.

The contraindications of agni mudra are listed below⁵:

• After a recent surgery or chronic illness, you should avoid the practice of agni mudra. 
• In extreme weather conditions like a hot or too cold climate, avoid practicing agni mudra. 
• If you are feeling dizzy or nauseous, you should avoid practicing agni mudra. 

Note: It is best to consult your Ayurvedic physician for possible foods that may increase the level of agni in your body. It will be best to avoid the consumption of these foods while practicing agni mudra. Additionally, consult your physician to know about the nature of your body, also known as ‘Prakriti’.  

In my experience, I have noticed that Agni Mudra might help provide relief from various issues caused by cold weather. It may help alleviate symptoms such as dry skin, sore throat, and even painful joints¹.

Dr. Rajeev Singh, BAMS

Conclusion

Agni mudra belongs to the hasta or the hand mudra category and is also known as Surya mudra as the sun signifies fiery energy. The name agni mudra comes from the Sanskrit word ‘agni’ which means fire, and mudra means a seal lock or hand gesture. The practice of this mudra is known to eliminate the earth (prithvi) element and increase the fire element (agni) present in the body. The practice of this mudra may help in exerting a positive impact on depression, diabetes, thyroid gland, cholesterol, obesity, fever, and constipation. 

Also Read: Benefits of Ardha Matsyendrasana (Half Fish Pose) and How to Do it By Dr. Himani Bisht

Frequently Asked Questions (FAQs)

References

1. Sunitha S, CP S. Mudra therapy and its classification. International Journal of Health Sciences and Research (IJHSR). 2021; 11(1):118-26. Available at: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR16.pdf 

2. Kumar SN, Venu A, Jaya MH. Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly COVID-19 disease. In Lessons from COVID-19 2022 Jan 1 (pp. 41-59). Academic Press. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/ 

3. Raveendran AV, Deshpandae A, Joshi SR. Therapeutic role of yoga in type 2 diabetes. Endocrinology and Metabolism. 2018 Sep 1; 33(3):307-17. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/ 

4. AYUSH Ministry, Government of India. Yoga Do’s & Don’ts by AYUSH Ministry [Internet].Available from: https://www.scribd.com/document/725756281/Yoga-do-dont-by-ayush-ministry

5. Shilpa S, Murthy CV. Understanding personality from Ayurvedic perspective for psychological assessment: A case. Ayu. 2011 Jan; 32(1):12. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3215408/

 6. Mukhopadhyay K. Bandha (Inner Lock)-Mudra (Hand Gesture): Essences of Optimizing Health. Int J Adv Res Sci Commun Technol (IJARSCT). 2021 Nov;11(1):293-308. DOI: 10.48175/IJARSCT-2124. Available from: https://ijarsct.co.in/Paper2124.pdf

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 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 of 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.

4

1

Introduction

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

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

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

What is Shunya Mudra?

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

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

How to Do It?

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

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

From my knowledge, the extra element of Akash Tatva, which may cause digestive issues, is believed to be expelled from the body by the regular practice of Shunya mudra. It may help you cope with sleeplessness and numbness in the chest, head, and abdomen.

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

Benefits of Shunya Mudra

Let us see some potential benefits of shunya mudra:  

1. Benefits of Shunya Mudra for Hearing Loss

Advancing age brings the tendency for increasing ailments. Deafness or loss of hearing is one of the most common effects of ageing. The hearing loss caused by old age is termed presbycusis. A recent study⁶ was done by Taneja in 2021 on presbycusis. The study showed that performing shunya mudra with other pranayama techniques regularly may be a way to a potential recovery from hearing loss. However, further studies are required to check the impact of mudra on vertigo. Therefore, you must consult your doctor if you are suffering from hearing loss. 

2. Benefits of Shunya Mudra for Vertigo

Vertigo is a sudden sensation of losing balance or feeling dizzy, which may be triggered by moving your head in a certain direction too quickly. A study⁷ done by Taneja et al. in 2015 showed that shunya mudra might be effective in managing vertigo. Although shunya mudra, with other yoga practices, may be a safe and efficient way to reduce and manage vertigo, more research is needed. Always consult a doctor if you have vertigo. 

3. Benefits of Shunya Mudra for Dementia

Dementia is the impaired ability of a person to think, remember (memory loss) or make decisions on a daily basis. A study⁸ done by Taneja in 2015 showed that practicing shunya mudra along with other yoga therapies may be a way to slow down the onset of dementia. However, further information is necessary to prove the efficacy of shunya mudra. It is advised to consult a doctor before substituting or replacing traditional care. 

4. Benefits of Shunya Mudra for Sensory Motor Deterioration (Loss of Sensation and Movement)

Sensory motor deterioration is a condition where there may be a gradual loss of sensation and movement due to ageing. A study⁹ was done by Ahmed et al. in 2020 on the sensory-motor deterioration in older drivers. Results showed that shunya mudra along with other yoga practices may be beneficial in improving sensory and motor skills. However, these studies are done in a small population and further information is required to check the efficacy of shunya mudra. It is essential to consult a doctor before replacing shunya mudra for any type of traditional care. 

5. Benefits of Shunya Mudra for Tinnitus

Tinnitus is a kind of noise or ringing you may experience in one or both of your ears. It is often associated with hearing loss. A study⁸ by Taneja in 2015 showed that shunya mudra, along with other yoga therapies, might be beneficial in tinnitus management. However, it is vital to carry out more studies to demonstrate the impact of shunya mudra on tinnitus. Consider talking to a professional or a doctor before substituting shunya mudra for any medications. 

6. Benefits of Shunya Mudra for Thyroid Disorders

Taneja et al. in 2015, conducted a study⁷ in which practicing shunya mudra is said to be effective for the management of thyroid disorders. However, further research is necessary to prove shunya mudra’s efficacy in managing thyroid disorders. It is advised to consult a doctor before performing shunya mudra if you have thyroid issues. 

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

Shunya Vayu Mudra, a combination of Shunya Mudra and the Vayu Mudra, may help in cutting down on excessive Vayu and Akash Tatvas. In my experience, it may aid in asthma, enhancing mental strength, eliminating joint discomfort and groaning, Parkinson’s disease, poor balance, giddiness, vertigo, and painful and irregular menstruation. Stuttering and voice hoarseness are believed to be treated by it. If Pran Mudra is done after it, it may help with conditions including a bad headache, an earache, a toothache, a sore throat, and heel discomfort.

Dr. Rajeev Singh, BAMS

Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht

Risks of Shunya Mudra

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

• Shunya mudra may increase body heat, so practice under professional supervision. 
• You should not practice shunya mudra for a long time in a single sitting, especially if you are a beginner. 
• If you are performing shunya mudra for any health disorders, make sure not to replace it with any kind of traditional care or medicine. Consult a doctor before self-medicating or replacing any kind of medication for yoga. 
• Pregnant women should practice this mudra with extra precautions. 
• If you have gone through any surgeries recently, it is essential to consult a doctor before performing this mudra. 
• Children and the elderly should perform shunya mudra under the guidance of a certified yoga trainer³. 

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

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

Conclusion

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

Also Read: Benefits of Ashwini Mudra and How to Do It By Dr. Ankit Sankhe

Frequently Asked Questions (FAQs)

References

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

Disclaimer: The information 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.

14

0

Introduction

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

What is Rudra Mudra?

Rudra mudra belongs to the ‘hasta’ or the hand ‘mudra’ category and is believed to have a powerful healing effect. The name rudra mudra comes from the Sanskrit word ‘rudra’, which is another name for Lord Shiva, and ‘mudra’ means a seal lock or hand gesture. It is a mudra dedicated to Lord Shiva and involves the thumb, index, and ring fingers that symbolize fire, air, and earth elements of the body³.

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

How to Do It?

Let us learn how to do the Rudra mudra³:

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

If you’re seeking to enhance your concentration, I would suggest considering the practice of Rudra Mudra. This mudra is believed to be potentially beneficial in improving focus and concentration⁶.

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

Benefits of Rudra Mudra

Keeping the origin and history in mind, let us now discuss the benefits of Rudra Mudra. 

1. Benefit of rudra mudra in hypertension 

A sedentary lifestyle and unhealthy diets may increase the risk of hypertension. Literature studies have shown that eating a healthy diet, exercising, and doing yoga may help in managing blood pressure along with proper treatment. Nagarajan et al. conducted a study³ in 2017 that brought to light that the practice of rudra mudra, along with other mudras, helped in reducing blood pressure. Thus, the practice of rudra mudra may positively impact hypertension, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of hypertension and do not rely on this mudra alone. Additionally, one should practice rudra mudra under the supervision of a qualified trainer³.

2. Benefit of Rudra Mudra on obesity 

Obesity, which has now become a lifestyle disorder, is characterized by excessive fat accumulation and an excessive increase in body weight. Literature studies state that the practice of asanas, mudras, and pranayamas may have a positive impact on health. A study³ conducted by Nagarajan et al. in 2017 explained that the practice of rudra mudra, along with other mudras, may be effective in reducing body weight and managing obesity. Additionally, the practice of this mudra may improve the metabolism of food and digestion by stimulating the manipura chakra. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult your doctor for proper management of obesity³.

3. Benefit of Rudra Mudra on depression 

Depression is a mood disorder that is characterized by a feeling of sadness and loss of interest, which can affect daily activities. Literature studies show that the practice of asanas, pranayamas, and mudras may positively impact depression. Umesh Yadav, a Yogacharya at Jawaharlal Nehru University in 2021, stated⁸ that Rudra Mudra may help reduce stress and anxiety; this indicates that Rudra Mudra may have the potential to manage depression; however, you should not rely on this mudra alone and consult your doctor for proper treatment. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer⁴.

4. Benefit of Rudra Mudra on type-II diabetes 

Type II diabetes is characterized by increased blood glucose levels due to a deficiency or resistance to the insulin hormone, which is known to regulate blood glucose. Raveendran et al., in 2018, conducted a study⁴ that stated that the practice of hasta mudras may help reduce blood glucose levels and help manage type-II diabetes. Thus, the practice of rudra mudra may have the potential to show similar effects, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of Type-II diabetes and do not rely on this mudra alone. Additionally, one should practice rudra mudra under the supervision of a qualified trainer⁵. 

5. Benefit of Rudra Mudra on neck and back pain 

Faulty postures and being inactive for long periods have increased the frequency of neck and back pain episodes. Literature studies support the practice of yoga asanas, pranayamas, and mudras, which may help in alleviating neck and back pain. Nagarajan et al. conducted a study³ in 2017 that stated that the practice of Rudra mudra may help manage neck and back pain, but the practice of this mudra should not be considered an alternative to modern medicine. You should consult your doctor for proper treatment of chronic neck and back pain. Further, it is advised to practice Rudra mudra under the guidance of a qualified trainer³.

6. Other benefits of Rudra Mudra

• Rudra mudra may help improve blood circulation³.
• The practice of the rudra mudra may help improve breathing³. 
• Rudra mudra may help in improving dizziness⁴.

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

Rudra Mudra is a hand gesture that I often recommended for enhancing eyesight. Practising this mudra might have a positive impact on vision and may help improve eyesight over time when done consistently⁶.

Dr. Rajeev Singh, BAMS

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

From my understanding, I have come to learn that practising Rudra Mudra might be beneficial in reducing cholesterol levels. It’s worth trying as a natural approach to boost your cardiovascular health⁷.

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

Risks of Rudra Mudra

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

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

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

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

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

Conclusion

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

Also Read: Benefits of Bhastrika Pranayama (Bellow’s Breath) and How to Do It By Dr. Ankit Sankhe

Frequently Asked Questions ( FAQs)

References

1. Kumar KS, Srinivasan TM, Ilavarasu J, Mondal B, Nagendra HR. Classification of electrophotonic images of yogic practice of mudra through neural networks. International Journal of Yoga. 2018 May; 11(2):152. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934951/ 
2. Sunitha S, CP S. Mudra therapy and its classification. International Journal of Health Sciences and Research (IJHSR). 2021; 11(1):118-26. Available at: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR16.pdf 
3. Nagarajan M, Mayuranathan M, Jayanthi S. A deep survey on sole and essence of hand mudra (s). Int J Creat Res Thoughts. 2017 Oct; 5:378-83. Available at: https://www.ijcrt.org/papers/IJCRT1704050.pdf 
4. Raveendran AV, Deshpandae A, Joshi SR. Therapeutic role of yoga in type 2 diabetes. Endocrinology and Metabolism. 2018 Sep 1; 33(3):307-17. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/ 
5. AYUSH Ministry, Government of India. Yoga Do’s & Don’ts by AYUSH Ministry [Internet].Available from: https://www.scribd.com/document/725756281/Yoga-do-dont-by-ayush-ministry
6. Wile N. Teaching and Practicing Mudras and Mantras. [place unknown]: Yoga Education Institute; 2015. Available from: https://yogaeducation.org/wp-content/uploads/2019/05/mudras-mantra.pdf
7. Priyadarshi S. Never Visit a Doctor: How to Stay Fit and Healthy Forever. Chennai: Notion Press; 2020. Availafrom from : https://books.google.co.in/books?id=gbPvDwAAQBAJ&pg=RA1-PA16&lpg=RA1-PA16&dq=rudra+mudra+benefits.gov&source#v=onepage&q&f=false
8. Sankhe A. Benefits of Rudra Mudra and How to Do It [Internet]. FirstPlus Home Healthcare; 2023 Dec 17 [cited 2025 Sep 15]. Available from: https://firstplushomehealthcare.com/benefits-of-rudra-mudra-and-how-to-do-it-by-dr-ankit-sankhe-2/#:~:text=Depression%20is%20a%20mood%20disorder,your%20doctor%20for%20proper%20treatment.

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.

8

1

Introduction

In yoga, mudras refer to hand, eye or body positions that facilitate energy flow in the body. In Hatha Yoga Pradipika, an ancient Indian text, mudras are hand gestures described as seal or lock (bandha) that are commonly practiced during pranayama and meditation to direct energy flow in the body. The living body is made up of five building blocks or elements like wind, fire, water, space and earth. Likewise, the five fingers represent these five elements. While practicing these hand gestures with light pressure on the hand, certain areas of the body are activated and stimulated, which exerts beneficial effects on the body. In this article, we will explore the health benefits of yoni mudra¹. 

What is Yoni Mudra?

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

How to Do It?

Let us learn how to do yoni mudra²: 

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

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

Benefits of Yoni Mudra

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

1. Benefit of Yoni Mudra on Polycystic Ovarian Syndrome 

Polycystic ovarian syndrome (PCOS) is a hormonal disorder marked by obesity, infertility, and irregular menstrual flow and affects many women globally. Nair et al., in 2018, conducted a study³ that showed performing yoni mudra may provide symptomatic relief in PCOS by balancing the hormonal profile. Thus, the practice of yoni mudra may positively impact PCOS, but it should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of PCOS and do not rely on this mudra alone. Additionally, one should practice yoni mudra under the supervision of a qualified trainer. 

2. Benefit of Yoni Mudra on Heart Diseases 

A sedentary lifestyle, obesity, and pre-existing diseases like uncontrolled diabetes may increase the risk of heart diseases like heart attack and angina. Studies⁴ support that the practice of asanas, pranayamas, and mudras may have a positive impact on heart disease. A study⁴ conducted in 2018 explained that yoni mudra may be effective in reducing the risk of heart disease. However, you should not consider the practice of this mudra as an alternative to modern medicine. You should consult a doctor for proper management of any heart disease. 

3. Benefit of Yoni Mudra on the Brain 

The human brain is a vital organ known to control memory, thought, vision, breathing, hunger, temperature, etc. Do you know our brain is divided into two hemispheres (right and left) which together regulate your ability to write, calculate and comprehend? A study⁵ found that yoni mudra may help balance prana, a life force regulating different bodily functions. This may help balance the activities of the right and left hemispheres of the brain. This indicates that yoni mudra may have the potential to enhance brain function; however, you should not rely on this mudra alone and consult your doctor for proper treatment if you face any issues related to memory, vision, breathing, etc. Additionally, the practice of this mudra should be carried out under the guidance of a qualified trainer.⁴ 

4. Benefit of Yoni Mudra in Thyroid Disease 

Hypothyroidism is the failure of the thyroid gland to produce sufficient thyroid hormone to meet the metabolic demands of the body. Mali et al., in 2017, conducted a study⁶ that showed performing yoni mudra may help manage hypothyroidism. Thus, the practice of yoni mudra may have the potential to improve thyroid function in hypothyroidism, but the practice of this mudra should not be considered an alternative to modern medicine. So, consult your doctor for proper treatment of hypothyroidism and do not rely on this mudra alone. Additionally, one should practice yoni mudra under the supervision of a qualified trainer.

5. Benefit of Yoni Mudra on the Immune System 

The immune system is a defense system to protect our body against disease-causing viruses, bacteria and germs. Kumar et al. conducted a study⁷ in 2022 that stated that daily practice of mudras for twenty minutes may help enhance immunity. Thus, there is a potential that yoni mudra may also exert similar benefits. However, we need more studies and proof to claim these effects with greater reliability. Therefore, it is advised to consult your doctor for the proper treatment and not rely on this mudra alone. Additionally, the practice of yoni mudra should be strictly done under the supervision of a qualified trainer. 

6. Other Benefits of Yoni Mudra

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

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

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

Yoni mudra is one of the most essential pratyahara techniques and it is often practised to control inner and sensory impressions. The position of fingers used while performing this gesture blocks the sensory organs – the ears, eyes, and nostrils and lets you concentrate on your inner self⁸.

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

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

Risks of Yoni Mudra

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

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

Following are the contraindications of yoni mudra:  

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

The most preferred time for performing yoni mudra is in the morning. You can perform it on an empty or even a light stomach. If you are a beginner, hold this mudra for a maximum of 15 to 20 minutes. As you gain control while practising, you can stretch the duration up to 30 minutes⁹.

Dr. Rajeev Singh, BAMS

Also Read: Best Yoga Asanas for Thyroid You Can Safely Do at Home

Conclusion

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

Also Read: Benefits of Trikonasana (Triangle Pose) and How to Do it By Dr. Himani Bisht

Frequently Asked Questions (FAQs)

References

1. Kumar KS, Srinivasan TM, Ilavarasu J, Mondal B, Nagendra HR. Classification of electrophotonic images of yogic practice of mudra through neural networks. International Journal of Yoga. 2018 May; 11(2):152. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934951/ 

2. Swami Satyananda Saraswati. Yoni Mudra [Internet]. 2013 [cited 2025 Jul 8]. Available from: https://www.sheffieldyogaschool.co.uk/wp-content/uploads/YONI-MUDRA.pdf

3. Nair A, Balakrishnan S. An Overview of Polycystic Ovarian Syndrome. International Journal of Science and research. 2018 Aug 19; 25(7):437-46. Available at: https://www.ijsr.net/archive/v8i4/ART20196826.pdf 
4. Ahlawat NS, K NA, Shetty NA, Sharma NV, T NVK. Yoga mudras and physiological benefits: A narrative review of their role in cardiopulmonary function. Journal of Ayurveda and Integrated Medical Sciences [Internet]. 2025 Jun 3 [cited 2025 Jul 8];10(4):169–74. Available from: https://jaims.in/jaims/article/download/4149/7111?inline=1
5. The Yoga Institute. Yoni Mudra pictures & meaning, Yoni Mudra for withdrawing the senses and getting over desires. The Yoga Institute [Internet]. 2022 [cited 2025 Jul 8]. Available from: https://theyogainstitute.org/how-to-do-yonimudra-and-benefits-of-yoni-mudra 
6. Mali S, Mahgar DS, Sachdeo RA, Morbale TS. Hypothyroidism and Alternative Treatment: An Overview. International Journal of science and research methodology. 2017; 6(1):38-52. Available at: https://ijsrm.humanjournals.com/wp-content/uploads/2017/04/4.-Mr.-Suraj-Narayan-Mali-Dheeraj-Shivaji-Magar-Rahul-Ashok-Sachdeo-Miss-Tejaswini-Sanjay-Morbale.pdf 
7. Kumar SN, Venu A, Jaya MH. Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly COVID-19 disease. In Lessons from COVID-19 2022 Jan 1 (pp. 41-59). Academic Press. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/
8. Thakur D, Singh SS, Tripathi M. Significance of Pratyahara in management of techno-stress. Journal of Emerging Technologies and Innovative Research [Internet]. 2019 [cited 2025 Jul 8];6(6):418–20. Available from: https://www.researchgate.net/profile/Deepshikha-Thakur-2/publication/341342925_Issue_6_wwwjetirorg_ISSN-2349-5162/links/5ebb7aff299bf1c09ab93ad9/Issue-6-wwwjetirorg-ISSN-2349-5162.pdf
9. Sc W. Yoni Mudra (source of power): Technique, benefits, side-effects. Spiritual Curiosity [Internet]. 2023 [cited 2025 Jul 8]. Available from: https://spiritualcuriosity.org/guides/mudra-yoni/

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.

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Introduction

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

What Is Apana Mudra?

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

How to Do It?

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

• First, sit in a comfortable position, either cross-legged in padmasana or on your knees in vajrasana. 
• Next, place your palms on your legs facing upwards. 
• Now, join the tips of your middle and ring fingers of each hand to the tip of the thumb of the respective hand. 
• The other two fingers of each hand will remain straight. Apply slight pressure on the tips of the middle and ring fingers and thumb. 
• Breathe normally while performing this mudra⁴. 

Let me give you a tip! Apana mudra may help in improving digestion. Studies have shown that along with other benefits, regular practice of Apana mudra may help in reducing flatulence and improving digestion. It may also help in enhancing memory and concentration⁶.

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

Benefits of Apana Mudra

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

1. Benefit of Apana Mudra in Irritable Bowel Syndrome 

Irritable Bowel Syndrome (IBS) is a common disorder affecting the stomach and intestines. In Ayurveda, there are five major life forces (vayus), namely samana, apana, prana, vyana and udana. Out of these, samana is responsible for digestion and balancing apana and prana. IBS is characterized by an imbalance in apana which results in an imbalance in abdominal contractility and result in diarrhoea or constipation. Kavuri et al. conducted a study³ in 2022 showing that the practice of apana mudra helps in controlling excretory functions and may normalize diarrhoea or constipation, which may help manage IBS. However, it is advised not to consider the practice of apana mudra as an alternative to modern medicine. So, it is better to take a professional opinion for any IBS symptoms. Additionally, you should practice this mudra strictly under the guidance of a qualified trainer. 

2. Benefit of Apana Mudra in Diabetes  

Literature studies show that the practice of asanas, pranayamas and mudras may help manage diabetes. Kumar et al. conducted⁴ a review in 2022; the findings of this review show that the practice of apana mudra may help manage diabetes. The exact mechanism behind this effect is not clear and it is, therefore, advised to consult a doctor for the proper treatment of diabetes and not rely on this mudra alone. Additionally, the practice of apana mudra should be strictly done under the supervision of a qualified trainer. 

3. Benefit of Apana Mudra in Cardiac Diseases 

Due to a sedentary lifestyle, long periods of inactivity and underlying diseases like diabetes have increased the risk of cardiac diseases. Kumar et al. in 2022 conducted⁴ a review that showed the practice of apana mudra may help reduce the risk of cardiac diseases. It may also help in managing common cardiac complaints like chest pain. Thus, the practice of apana mudra may help manage cardiac diseases. However, it is advised to consult your doctor for their proper management and practice apana mudra under the supervision of a qualified trainer only. 

4. Benefit of Apana Mudra on the Excretory System 

The human excretory system plays an important role in removing unnecessary waste materials from the body. A review was conducted⁴ by Kumar et al. in 2022, which states that apana mudra or the mudra of digestion, plays a vital role in the regulation of the excretory system. However, there are limited studies that claim these results, so you should not rely on this mudra alone and consult a doctor for proper treatment of any disorders of the excretory system. Additionally, it is best to practice this mudra under the supervision of a qualified trainer. 

5. Benefit of Apana Mudra on Physical Fitness 

Physical fitness, which is described as a state of health and well-being, includes not only a strong muscular system (muscular fitness) but also the ability of the heart and lungs to perform various activities (cardiovascular endurance). James et al. in 2002 conducted⁵ a review, and the findings of this review show that the practice of hatha yoga may improve muscular fitness, flexibility, endurance and cardiovascular endurance. This indicates that apana mudra, which is part of hatha yoga, may positively impact physical fitness. Additionally, the practice of this mudra should be done strictly under the guidance of a qualified trainer. 

Other Benefits of Apana Mudra

• The practice of apana mudra helps in managing piles⁴. 
• The practice of apana mudra may help in relieving vomiting. 
• Apana mudra may be helpful for pregnant women in smooth and easy childbirth. 
• Apana mudra practice may have a positive impact on menstruation and may help in reducing abdominal cramps and weakness. 

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

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

From my experience, Apana mudra may help in soothing migraine headaches. Experts suggest half an hour of Apana mudra, along with Jnana mudra, is a potential remedy for migraine.

Dr. Rajeev Singh, BAMS

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

Risks of Apana Mudra

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

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

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

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

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

Conclusion

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

Also Read: Top 11 Habits For a Healthy Lifestyle

Frequently Asked Questions (FAQs)

References

1. Satyananda Saraswati. Asana, pranayama, mudra bandha. Yoga Publications Trust, 2013.   Available at: https://www.yogkulam.org/books/Asana.pdf
2. Sunitha S et al. Mudra therapy and its classification – IJHSR (2023). Available at: https://www.ijhsr.org/IJHSR_Vol.11_Issue.1_Jan2021/IJHSR16.pdf   
3. Kavuri et al. Irritable Bowel Syndrome: Yoga as Remedial Therapy. Evidence-based Complementary and Alternative Medicine: Ecam. 2015; 2015:398156. Available at: http://europepmc.org/article/PMC/4438173 
4. Kumar, S.N., Venu, A. and Jaya, M.H. (2022) Effect of yoga mudras in improving the health of users: A precautionary measure practice in daily life for resisting the deadly covid-19 disease, Lessons from COVID-19. Edited by A. Kaklauskas et al. U.S. National Library of Medicine. Available at:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9347266/ 
5. Tran MD, Holly RG, Lashbrook J, Amsterdam EA. Effects of Hatha Yoga Practice on the Health-Related Aspects of Physical Fitness. Prev Cardiol. 2001 Autumn;4(4):165-170. doi: 10.1111/j.1520-037x.2001.00542.x. PMID: 11832673. Available at: https://pubmed.ncbi.nlm.nih.gov/11832673/
6. Patil KL, Nemade R. Mudra Therapy as a ‘Garbhini Paricharya’ to Maintain Health During Complicated Pregnancy Related Bed Rest [Internet]. World Journal of Pharmaceutical Research. 2022 Mar [cited 2025 Sep 19];11(3):‑. DOI: 10.20959/wjpr20223‑23356. Available from: https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/a06f9741b41da67571f2ffb0891942ef.pdf

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 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 of 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.

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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.

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Introduction

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

What is Adho Mukha Svanasana?

Adho mukha svanasana is also referred to as the downward-facing dog pose, downward dog pose or bent-head dog pose³. It is the forward bending position. 

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

How to Do It?

The process of adho mukha svanasana is as follows: 

• Straighten your arms and legs on a yoga mat or the floor and extend your hips upwards as you exhale².
• Then, lower your head between your arms so that your ears are parallel to your arms².
• Press your heels on the floor².
• Allow yourself to breathe deeply and feel the stretch in your calves, thighs, shoulders, and arms².
• Keep your neck relaxed and free throughout the process³.
• The body resembles the mountain³.
• Slowly, come to the original position. This is one round of downward dog pose. 

Benefits of Adho Mukha Svanasana

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

1. Benefits of adho mukha svanasana for hypertension

One of the best yoga positions to lower high blood pressure is adho mukha svanasana. As it boosts blood flow to the brain, this forward-bending position may allow the heart rate to slow down. This feature may be good to fight the factors contributing to excessive blood pressure. It may also help reduce stress by calming the body and the central nervous system⁴. However, please do not rely on adho mukha svanasana because it may not help to get rid of hypertension on its own. So, kindly see a doctor for proper treatment. It is best to try this under the supervision of a trainer. 

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

Chronic low back pain (CLBP) is due to an imbalance of weak muscles and poor posture. Colgrove et al., 2019 studied⁴ that the downward-facing dog position may help strengthen the arms, legs and lower body in people with CLBP. It may also stretch the chest, back, calves and feet and relieve lower back pain. This might help increase strength and flexibility. As a result, adho mukha svanasana may be beneficial for CLBP⁵. However, you should visit a doctor for better outcomes and avoid severe problems. 

3. Benefits of adho mukha svanasana for mental health

Phadke et al.,2014 claimed¹ that suryanamaskar yoga such as adho mukha svanasana can alleviate stress, anxiety and depression. Additionally, the regulation of breath used in suryanamaskar has a calming effect on the nervous system and calms the mind¹. But, the result of adho mukha svanasana in improving mental health needs to be explored. Please consult the doctor to avoid complications. 

The principles of deep relaxation, surrender, and letting go that are cultivated in Adho Mukha Savasana can be applied to daily life. It teaches practitioners to find moments of stillness, calmness, and restoration amidst the chaos of everyday activities⁷.

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

4. Benefits of adho mukha svanasana for chronic pelvic pain

Chronic Pelvic Pain (CPP) is a condition in which you may have pain below your chest and above your hips that lasts for an extended period. Alison et al., 2017 studied⁶ the benefits of adho mukha svanasana and other yoga positions in women with CPP.t may aid in reducing pelvic floor dysfunction, which may include constipation and promote deep breathing, awareness and relaxation, all of which may assist in lowering CPP. However, you must see a doctor for better outcomes and to avoid any complications.  

5. Benefits of adho mukha svanasana for tendonitis

Tendonitis is when pain and inflammation occur in the tendons, the connections between the muscles and the bones. It can occur in the area near the ankles and wrists. The book ‘The Yoga Beginner’s Bible’, by Morello², 2015, demonstrated that adho mukha svanasana might help manage tendonitis. While doing the adho mukha svanasana, the heels are pressed on the ground. It might help stretch the calf muscles². Even so, you must consult a doctor for proper diagnosis and treatment. 

5. Other benefits of adho mukha svanasana

Some other benefits of dog pose yoga are as follows: 

• It may help improve digestion².
• It might help stimulate circulation².
• It may help to relieve leg pain and ankle pain³.
• It might help to strengthen the shoulder joints³.
• It might help to reduce body mass index, which indicates obesity⁴.
• It may help to reduce chances of organ dysfunction related to hypertension⁴.
• It might help relieve the difficulty in inhaling due to the presence of mucus⁶.

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.  

While in Adho Mukha Savasana, the body experiences a complete stretch from the fingertips to the toes. It elongates the spine, stretches the hamstrings, releases tension in the shoulders, and provides an overall sense of openness and length⁸.

Dr. Rajeev Singh, BAMS

Risks of Exercise

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

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

Also Read: Benefits of Agni Mudra and How to Do it By Dr. Ankit Sankhe

Conclusion

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

Also Read: Benefits of Bhastrika Pranayama (Bellow’s Breath) and How to Do It By Dr. Ankit Sankhe

Frequently Asked Questions (FAQs)

References

1. Phadke SS, Joshi RS, Yardi S. Effect on Muscle-Power, Aerobic Capacity and Emotional State after Practice of Suryanamaskar. International Journal of Physiology. 2014;2(1):35. Available from: https://www.researchgate.net/publication/272730752_Effect_on_Muscle-Power_Aerobic_Capacity_and_Emotional_State_after_Practice_of_Suryanamaskar 
2. Morello T. The Yoga Beginner’s Bible: Top 63 Illustrated Poses for Weight Loss, Stress Relief and Inner Peace. 3^rd ed. Pronoun; 2017. Available from: https://www.slideshare.net/slideshow/the-yoga-beginners-bible-top-63-illustrated-poses-for-weight-loss-stress-relief-and-inner-peace-tai-morello-zlibrary-1pdf/256593502
3. Dr. Nagendra HR, Dr Selvamurthy W, Prof. Dr Patwardhan AR, Dr Frawley D; Understanding the body anatomy through yogasanas: Yoga Vijnana – The Science and Art of Yoga. 2021, Oct-Mar; 1(2): 11-12. Available from: https://www.yogamdniy.nic.in/files/newsletter/newsletter_6579ae8ed9ec51702473358.pdf
4. Colgrove YM, Gravino-Dunn NS, Dinyer SC, Sis EA, Heier AC, Sharma NK. Physical and physiological effects of yoga for an underserved population with chronic low back pain. International Journal of Yoga. 2019 Sep;12(3):252. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746048/pdf/IJY-12-252.pdf 
5. Taru RS, Kaluskar R. The Immediate Effect of Yogasana On Oxygen Saturation Levels in Young Adults. Available from: http://www.mahratta.org/CurrIssue/2022_Mar/7.%20The%20Immediate%20Effect%20of%20Yogasana%20On%20Oxygen%20Saturation%20Levels%20in%20Young%20Adults-Rutuja%20Taru%20,%20Rasika%20Kaluskar%20D.pdf
6. Huang AJ, Rowen TS, Abercrombie P, Subak LL, Schembri M, Plaut T, Chao MT. Development and feasibility of a group-based therapeutic yoga program for women with chronic pelvic pain. Pain Medicine. 2017 Oct 1;18(10):1864-72. Available at: https://academic.oup.com/painmedicine/article/18/10/1864/3737820 
7. Satyanarayana P, Benerji GV, Dulala RK, Meka FB, Kummari NR. Effect of yoga on heart rate, blood pressure, body mass index. IOSR J Dent Med Sci (IOSR-JDMS). 2013 Jul–Aug;8(2):36–9. Available from: https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=37c9d5858d59c4f74ce9fa09b915944ac26f9ec1
8. Kandasamy K. Yoga for menopause. IDC Int J. 2021 May–Jul;8(3):83–6. Available from: https://web.archive.org/web/20220205222937id_/http://idcinternationaljournal.com/may-July2021/Article-15_IDC_May_July_2021_Ms_Kumareswari_Kandasamy_full.pdf

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.

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