Stretching the Spine


  1. If these asanas are performed regularly it will give the spine great flexibility of movement.
  2. Invigorates the internal organs, reduces fat, effective for diabetes and stimulates the entire nervous system.
  3. It also stimulates the gastric fire and , and removes all the diseases of men.
  4. The pose is particulary effective for combating menstural irregularities and pain, anaemia and relieving constipation.

There are two asana for stretching the spine.

The Forward Bend (Paschimothana Asana)

Description of the asana

  1. From a lying position, with your arms straight out behind you, inhale and come up to a sitting position. Point your feet at the ceiling and pull the flesh of your buttocks out from underneath you, so that you are sitting directly on the pelvic bone. Stretch your arms above your head, lengthening the spine.
  2. Pulling the abdomen in, exhale and fold forward from the pelvis, leading with the chest and keeping your back straight. Bring your chin toward your shins and your chest toward your thighs. Don’t bend from the middle spine.
  3. Continue right down and hold on to whichever part of your legs or feet you can comfortably reach without bending the knees. With practice, you can warp your index fingers around your big toes and bring your elbows down to the floor, or stretch your arms out over your feet, as shown right.
  4. In the position, breath deeply, feeling yourself advancing forward a little more every time you exhale. Hold for three to four deep breaths at first gradually increasing the number as you become relaxed in the pose. When you release the position, reach forward as you come up.

The Cobra (Bhujanga Asana)

Benefits :

Increases flexibility, rejuvenates spinal nerves and brings a rich blood supply to the spinal region. Activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head, giving a youthful appearance. Corrects various abnormal troubles like constipation, indigestion and increases appetite.

It has some special benefits for women. Helps relieve problems of the uterus and ovaries and menstrual problems. A regular practice of this asana makes child birth easy.

Description of the asana

  1. Lie down with your legs together and your hands palms down under your shoulders. Rest your forehead on the floor.
  2. Inhaling, bring your head up, brushing first your nose, then your chin against the floor Now lift’up your hands and use your back muscles to raise your chest as high as possible. Hold for a few deep breaths then, exhaling; slowly return to position 1, keeping your chin up until last.
  3. Inhaling, come up as before, but this time use your hands to push the trunk up. Continue up until you are bending from the middle of the spine. Hold for two or three deep breaths, then exhale and come slowly down.
  4. Inhaling, raise the trunk as before, but this time continue up and back until you can feel your back bending all the way down from the neck to the base of the spine. Breathe normally.
  5. To complete the asana., walk your hands in toward your body, straighten the arms, and lift the pelvis slightly. Separate the legs, bend the knees and, pushing out the chest, drop the head back and touch the feet to the head. Breathe normally, then slowly come down, as before.