Picture by Rashbehari Das

Children’s lives involve a lot of physical and mental activity. Sometimes improper care can cause back ailments, such as spondylosis, slip disc and other spinal problems. These problems can be rectified with very simple back-bending asanas.

DHANURASANA

Dhanusha means bow. The hands are used like a bowstring to pull the entire body, head, trunk and legs up to resemble a bent bow.

Technique

Lie on your stomach, face downwards. Relax your muscles. Keep the arms resting alongside the body. Bend the legs at the knees. Raise the arms and hold the ankles with hands. As you inhale, pull the ankles to haul the entire frame of the body up. Straighten and hold your hands and also the legs firm in that position. This is the bow, a complete convex arch of the spine. Exhale once legs and chest are raised to the maximum position. Hold the pose, breathe normally to 10-20 counts and repeat three to five times daily. Relax in Shavasana.

Benefits

The abdomen becomes strong

The throat, arms, shoulders, thighs, legs, lower back and abdomen be come flexible

The spine becomes strong

Good for relieving flatulence, constipation, lack of appetite, acidity and menstruation irregularities

Nerve stimulation exercise

Drives lethargy away

Activates the pancreas and insulin is produced in proper proportion.

Caution: In these asanas, the abdomen supports the whole body, so practise on an empty stomach. Those suffering from slip disc problems should not do these asanas, but variations of these could be performed.