IMPROVING THE BACKBONE by Yogi Ashwini

Most often when people exercise their focus is rarely on strengthening the back or the spine; it is generally to look slim for women and muscular for men. It is commonly assumed that back aches and other spine related problems are part of life and are bound to happen to majority of the population in their thirties onwards. Things like sciatica pain have become common amongst the youngsters too. Back injuries are occurring in those who claim to follow a fitness regime and spend hours in the gym. Why? Because only yogic kriyas like Sanatan Kriya are able to strengthen the spine along with maintaining its flexibility as both the aspect of strength and flexibility is given due weightage in yog. For this purpose the muscular and the skeletal system are worked on simultaneously, as muscles are like ropes and chains that hold the skeletal upright in the physical form of a person. Here Yogi Aswhini gives a daily routine for strengthening the spine. The first two asans SARPASANA and ADVASANA were discussed in the previous issue now lets move onto the next asan. JYESTIKASANA – superior posture Interlock your fingers and place the palms onto the lower neck. Stretch and push the elbows into the ground. Hold this posture for a count of seven, maintaining natural rhythmic breath. MAKARASANA – crocodile pose Cup your chin with your palms, resting your elbows on the ground. When the elbows are stretched out and arms flat on the ground, tension is felt in the neck. If the elbows are drawn to close to the chest, tension is felt in lower back. Keep the elbows at a comfortable distance such that the two points are equally balanced and the whole spine is relaxed. Hold this posture for a count of seven, maintaining natural rhythmic breath. ARDHA SHALABHASANA – half locust pose Place the right hand straight above the head and the left hand downwards, both the palms lying flat on the ground.Take a deep breath and then raise your left leg straight off the ground. Forehead and arms remained fixed to the ground. Hold for seven counts. Exhaling, gently release and bring the leg down. Repeat the same with the opposite leg and hands. YAANASAN – airplane pose Place the arms straight above the head, palms resting on the floor. Inhale and then raise the legs upward and arms together without bending knees and elbows. Head is also raised, perpendicular to the ground. Hold this posture for a count of seven. Exhaling, come down gently. BHUJANGASAN - cobra pose Place your elbows close to the waist, the palms facing downwards next to the shoulders. Inhale. Gently raise your forehead, followed by the neck, the shoulders, and the upper and middle back such that the naval rests on the ground. Gently tilt the head backward such that the chin is pointing forward. The elbows are raised slightly off the ground. Hold this posture. Exhaling return- starting in the reverse order, head coming down the last. Note- Asans initially should be done under strict supervision of an expert only.