Beyond Mat:Spinal flexibility

Dhanurasana or also known as bow pose is an excellent back bending yoga pose for increasing and regaining spinal strength and flexibility. It invigorates the internal organs, especially the digestive organs, therefore removing constipation. It also stimulated the adrenal glands and the sympathetic nervous system. This pose helps to stretch the entire front of the body, while simultaneously strengthening every muscle in the back. This improves posture and spinal flexibility. Additionally, the pose helps to open the chest, abdomen, quadriceps, ankles, groins, hip flexors and throat. It is ideally practised after Bhujangasana & Shalabhasana respectively. It should be followed by forwarding bending asana as a counterpoise. The other benefits of doing the asana as follows:

• opens up shoulder blades
• burns belly fat
• massages abdominal organs
• strengthening of the back and abdominal muscles
• tones legs and arms
• increase spine flexibility
• relieves menstrual discomfort
• reduce constipation

The contraindications of this asana are:

• neck injury including spondylitis
• severe back pain or back injury
• stomach ulcer
• abdominal hernia

There are many parts of the body that can limit a person's ability to approach this pose such as tight shoulders, pectoralis, quadriceps, hip flexors a and weak hamstrings, glutes and back muscles. Perform dhanurasana following the steps below:

1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body
2. Hold your knees, take hands backwards and hold your ankles
3. Breath in, lift your chest off the ground and pull your legs up and back
4. Look straight ahead with a smile on your face
5. Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow
6. Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permit, do not overstretch
7. Exhale after 15-20s and gently bring your legs and chest to the ground. Release the ankles and relax.

The right balance of mind and soul represent YOGA!