Learning days

The Spine health – Part 3

Maintaining the curve of Cervical Vertebrae (neck region)

There are 7 vertebrae in the cervical region (neck). The curvature of the neck region is backwards; however, most modern day tasks involve extensive stooping or bending in the forward direction. Sitting in front of desktop PC, operating your mobile device, working in the kitchen, writing some thesis, reading a book etc. makes you bend your neck forward . This creates degenerative diseases like cervical pain and Spondylitis (inflammation of the vertebra). Both are highly painful conditions and result in loss of balance and sudden black out of the vision. Constant heaviness in head and mild pain are initial symptoms of these diseases.

Yoga comes to rescue with all the back bending postures and twisting postures. The simplest exercise that you can do in the morning is to stand straight. Just bend your head and shoulders backwards and keep staring at the sky for 2-3 minutes. Asanas like Bhujangasana, Ardha Matsyendrasana and Matsyasana (in the picture) keeps cervical region healthy and maintains the natural curvature of this region. Tadasana helps in elongation of complete spine.

All you need to do is to be regular in your practice. Your suggestions and inputs are welcome.

The Spine Health - Part 1

Opening the Thoracic (Chest) region

The spine at thoracic region supports the rib cage, which is composed of bones (ribs), muscles and cartilage. The rib cage protects the lungs and the heart, which are next in importance to the brain. The lungs purify the blood, while the heart circulates it to the entire body, enriching the cells and tissues with oxygen and nutrients, and taking away waste products.

The spine is bent forward in thoracic region. If it is bent in extreme, the result is congestion of the thoracic nerves and crowding of the rib cage. This reduces the space in which the lungs can expand thus reducing the respiratory efficiency. Stooped shoulders and hunched back occur in asthma and chronic bronchitis. These deformations can be removed by the practice of Chakrasana (in the picture), Dhanurasana, Ushtrasana, Bhujangasana and Matsyasana. By regular practice, the efficiency of the respiratory system increases and the symptoms of respiratory disease diminish. These asanas improves confidence, strengthens the posture and helps in holding the spine erect while sitting and walking.

Reader suggestions are welcome. Preparing the text on lumber (abdominal) region for the next part of “The Spine Health” series. 

Like a Serpent

Bhujangasana is one of the most lovable asana of all aspirants. The feeling of energy moving down the vertebral column affecting chakra after chakra is immense. The head bent backward and focus between the eyebrows the energy travels down throat chakra, opening the heart chakra and then stabilizing at navel, the Manipura Chakra.

The attributes of Manipura chakra are represented by the snake’s capacity to swallow and digest large quantity of food, in all shapes and sizes. As the pose develops, the Swadhisthana get activated, opening the mysteries of patterns of human existence. As you prolong the pose, the contraction reaches the Mooladhara. The source of coiled up serpent energy. Upon release, the energy jumps back to the higher centers in the spine.  This is the realization of the tradition stated in the Gheranda Samhita: “By the practice of Bhujangasana, Kundalini is awakened.”

Photo – Me doing variation of Bhujangasana.

Location – Pool Side, Samode Haveli, Jaipur, India

Aligning the Navel

There are mysterious troubles that ail the abdominal region. Often, medical practitioners fail to diagnose long standing problems like constipation, painful menstruation, back pain etc. Medicines are prescribed, Ointments are given for pain relief but still the problem persists.

The likely cause of such abdominal troubles lies in navel. The flow of prana and apana gets disturbed upon misalignment of navel. Navel can shift in any direction (up, down, right, left). There are several causes for same. Sudden lifting of heavy objects, sudden twisting or bending and excessive sexual activity are some of the causes. Navel misalignment is common in women.

In yoga, most of the back bending postures aligns the navel to its natural position. Chakrasana, Dhanurasana, Bhujangasana, Matsyasana, Supt Vajrasana , Naukasana, Ushtrasana restores navel to its actual position.

People suffering from navel misalignment can easily judge it by measuring the length from navel to large toe of the foot with a thread. If the length varies between left and right toe from navel, then it is the case of navel misalignment. You can visit any Yoga therapist to get the problem cured.  

Restore equilibrium with back bending postures

Yoga is unique in a way. Each pose has a counter pose designed to restore equilibrium. Back bending postures are important part of yogic routine. Yoga Practitioners must include back bending posture for following reasons.

1. Most of our daily activities like sitting at office desk, working on your laptop / touch pad involve arching the back and neck forward.
2. The artificially cooled office environment induce stiffness in muscles.
3. Sitting in hunchback posture invites depression and you feel lousy.

Back bending postures like Ushtrasana (Camel Pose), Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose) restores equilibrium by reversing the posture that you carry for the whole day. Yoga practitioners must include back bending postures religiously into their routine.  Other benefits include opening of respiratory organs, centering of navel and elated state of mind.