Health and Fitness

Kumbhakasana and Purvottanasana are useful for bones and muscles

By doing yoga, the muscles become strong, due to which the bones of the shoulder, thigh, knee, spine, etc. are strengthened. Bone diseases can be avoided due to yoga.

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Our shoulder joints are strengthened by doing Kumbhakasana. Along with this, the bones of our elbows and wrists are also strong. If you practice Kumbhakasana daily then you will never have any problems related to your shoulders. This posture strengthens our spine. When we do Kumbhakasana, our hips and abdominal muscles are strengthened, which strengthens the spine. There will be no pressure on the spine if the muscles are strong.

How to do Kumbhakasana:

  • Sit on your mat by kicking both the feet alternately.
  • Prepare your body to plank.
  • First of all, by making fists with both hands, rotate 10 times clockwise and 10 times anti-clockwise.
  • And place both your hands on the mat in front of you. The gap between the two hands will be equal to the shoulder.
  • Slowly lift your knees from behind and come on your toes and come into Kumbhaka posture.
  • And in this asana, all the pressure will be on our hands, abdomen, hips, and thighs.
  • And hold 15-20 seconds and come back and relax.
  • Gradually increase the count to 1 minute.


  • People who have extra lower back pain or a lot of back pain, then do it under the supervision of someone.
  • Even if you have a frozen shoulder, do it under someone’s supervision.
  • Do not plank if you have any type of injury in hand.
  • Avoid if you have any type of fracture in your toes.



By doing this asana, this posture does not work on any one part of our body. It works to strengthen all the muscles and bones of our body. By doing Sarvangasana, there is positive pressure on the neck. Due to this the muscles and bones of the neck are strengthened. This asana also strengthens our shoulder and chest bone. It strengthens our lower back and spine, spinal cord, thighs, knees, and calves. If you practice this asana, then it makes you feel energetic and healthy.

How to do Purvottanasana:

  • Open both the legs in front and sit in Dandasana.
  • Keep both the hands beside the hips.
  • The fingers will be facing inwards.
  • Keeping the waist, and neck straight, pull the toes outwards.
  • While inhaling, lift the middle part of the body upwards.
  • Stay there together and pull the claws continuously towards the ground.
  • Hold in this position for 10-15 seconds. Repeat this asana 15-20 times. And take a rest.

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Those who have frozen shoulders should do this asana under the supervision of someone.

Hope you liked this article and now you have understood very well about this yoga posture. If you also want to be healthy then practice yoga asana daily and keep yourself physically and mentally healthy.

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