Yoga for Health – Dwi Pada Dandasana

Posted on October 29, 2009 in Latest News, Yoga Asanas

Meaning: The word Dwi Pada Dandasana is derived from the sanskrit language. DWI means two, Pada is foot, danda is a staff, and asana means posture or pose in yoga.

This particular asana is considered as a very important asana in yoga, as it helps in curing several health issues.

Backbends or back exercises create flexibility in the spine and according to the yogis a flexible spine is associated with long life.

Technique: Place a mat on the floor and lie on your back. Bend your knees and draw the feet towards the hips to keep the ankles under your knees. Get your legs and feet together. Take the arms over the head, bend at the elbows, and get the palms down, where the shoulders are positioned.

If you feel tight in the chest or shoulders, you may place your palms slightly wider then the shoulder. Make sure your pelvis bends forward a bit to keep the natural arch at the lower back.

To move into the back arch, one has to raise the pelvis up from the floor. Any person practicing this asana should keep in mind several important things. One cannot move his pelvis you he likes. If wrongly done, it leads to several complications.

Wrong back bending can lead to “crunching” which allows the vertebral column to damage and pressurize on the cartilage present between them. This negative movement can lead to severe back injury.

To avoid crunching maintain space between the vertebrae in your lower back during the act. While moving the pelvis upwards, make sure it is tilted a bit and constantly move the coccyx bone “up and through” your buttocks. Keep this action throughout the session. This is a constant pelvic tilt.

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