Category: Low Back Pain

“Dhanurasana ” (The Bow Pose).

Dhanurasana, the basic posture of Hatha yoga is tagged as the Yogic Bow Pose as it resembles a bow when it is performed (“Dhanur” means Bow in sanskrit). Though this famous asana is beneficial for the whole body in numerous ways, the focal point of concentration is the spinal column. In this yoga pose, body and the legs take the shape of the bow, while the hands look like the string.

ESSENCE OF THE ASANA:

1. Gives flexibility to the back.
2. Strengthens back muscles and improves the posture.
3. Relieves back pain.
4. Exceptionally effective in weight loss.
5. Cures constipation and removes excess fat
6. Acts as a cure for dyspepsia, rheumatism and gastro intestinal disorders.
7. Improves digestion and appetite.
8. It is especially beneficial to women as it alleviates the menstrual disorders and improves the reproductive system.
9. Improve the function of liver, pancreas, small intestine and big intestine.
10. Acts as an excellent stress reliever.
11. Strengthens ankles, thighs, groins, chest, and abdominal organs.

This asana also increases energy and counteracts depression. It activates the pancreas and is beneficial for diabetes too.

How to do it?

1. Lie on the ground (on stomach) facing downwards.
2. Relax completely with 2-3 breaths.
3. Inhale slowly and start bending your legs backwards and catch the ankles with the hands as shown.
4. Push your feet away from the head and raise your upper body. Hold the pose for a few seconds, breathing normally. (You will now observe that your body is now in the shape of a bow). In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.
5. Now after 15-20 seconds exhale slowly and come back to the starting position.
6. Repeat this cycle for 4- 5 times daily.

Initially, you will find it easier to lift your knees with legs apart (one leg a time); as you grow on flexibility, aim to perform the Bow with legs together.

NOTE: If you are suffering from high Blood pressure, severe back pain, hernia, migraine or any recent surgery, consult your physician before practicing ‘DHANURASANA’.

UPLIFT ENLIGHTEN AND RISE TO A WHOLE NEW FEELING OF HEALTHY BLISS.

Herniated discs develop as the spinal discs degenerate or grow thinner. The jellylike central portion of the disc bulges out of the central cavity and pushes against a nerve root. Inter vertebral discs begin to degenerate usually in thirties.

Sciatica pain usually travels down to one lower extremity.Usually a shooting pain like electricity, burning sensation or tingling .The pain can range from slightly annoying to totally unbearable.

* Spondylitis is termed as noninfectious inflammation of the spine.This can cause stiffness and pain in the spine that is particularly      worse in the morning. Ankylosing spondylitis typically begins in adolescents and young adults.
Spondylosis occurs when inter vertebral discs lose their moisture and volume with age.This decreases the disc height. Even minor trauma or sprain during this condition can cause inflammation and nerve root impingement.

• spinal stenosis  (spinal-canal narrowing) may be seen in persons who experience  pain radiating down both lower extremities while standing for a long time or walking even short distances. Disc degeneration coupled with disease in joints of the low back may be the reason.