51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Asana For Backward Bending Of The Spine-Dhanurvakrasana

Dhanurvakrasana-The Bow Pose

In Sanskrit Dhanur means a bow, and as the final position of this asana resembles a bow, it is named as Dhanur Vakrasana. Practice of this asana gives one an experience of the qualities of a bow, such as the bendable characteristic accompanied with the sturdiness and capability to stretch the chord. The same is felt by the spine and the body with the performance of Dhanur Vakrasana. 

Limitations/Contraindications

  1. People suffering from hernia, hypertension, heart ailments, peptic ulcers, serious spinal disorders, osteo-arthritis, severe lower back issues, knee joints pain, cervical spondylitis and pregnant women should avoid performing this asana.
  2. People having a protruding belly may find it difficult to lie down in a prone position.

How to practice?

Dhanur Vakrasana
  • Lie down on a mat in a prone position (on the stomach),with legs completely stretched out straight, feet together and toes pointing outwards. 
  • Gently lift the head and the neck a few inches from the ground and at the same time bend the legs at the knees, feet pointing towards the back and head.
  • Hold the ankles of the legs with the respective hands.
  • Now with an inhalation in 3 seconds, arching the spine, lift up the head, torso and synchronously pull the bent legs also upwards to give the body a bow like shape. 
  • Retaining your breath, stay in this final position for 6 seconds.
  • To come back to the starting position, with an exhalation in 3 seconds, lower down the head, simultaneously release the ankles and unfold the legs.
  • It is of utmost importance to be cautious with relieving the spinal pressure by stages in such a way that coccygeal and sacral curves are relieved first and at the same instant the trunk is slowly lowered down until gradually the upper portions- the lumbar, thoracic and cervical curves are totally alleviated by stages. It is suggested to practice 2-3 rounds per session, with a pause in between the rounds. 

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of asana with normal breathing.

  • Same asana can be done in a static manner also after perfecting the dynamic posture. For this hold the final position which is body bent like a bow, for a maximum of 2 minutes (starting with 30 seconds initially) with normal, slow and rhythmic breathing pattern. 

Benefits

Deep and entire arching of the spine enhances its elasticity and resilience to a great level.

An extraordinary pressure gets created on the abdominal part due to balancing of the entire body on the umbilical region of the naval area, resulting in extreme stretches to the abdominal and pelvic muscles. This enhances overall blood circulation, specifically to the abdominal and reproductive organs. 

It strengthens muscles of the lower extremities- especially thighs, tones up the legs and arms muscles and opens up the neck and shoulders.

Extreme stretch is felt on the back and the intercostal muscles, which realigns the back, opens up the chest, thereby boosting the breathing processes. 

Several ailments are prevented by aiding the elimination process through intra- abdominal pressure and it also aids relief from flatulence, constipation, indigestion and menstrual disorders.

It is a very helpful asana for generalized muscular back pain, resolving a slipped disc and ankylosing spondylitis.

It helps in managing diabetes. 

It boosts the will power, improves concentration, rejuvenates determination, instills awareness and alertness towards accuracy in functioning.

It is a very energising asana that helps to overcome laziness, alleviates stress and fatigue and helps in conditions like depression by calming the mind.

Thought of the day: “Ultimately spiritual awareness unfolds when you’re flexible, when you’re spontaneous, when you’re detached, when you’re easy on yourself and easy on others.”- Deepak Chopra

Link to day 32: Shalabhasana-The Locust Pose https://kreately.in/day-32-shalabhasana-mitraasha/

Link to day 34: Parsva Urdhva Hastasana: Upward Salutation https://kreately.in/day-34-parsva-urdhva-hastasna-mitraasha/

DISCLAIMER: The author is solely responsible for the views expressed in this article. The author carries the responsibility for citing and/or licensing of images utilized within the text.