Benefits of Cobra Pose (Bhujangasana) is immense ! This is the most beneficial yoga pose in the modern day situation and condition. We can overcome all our problems of neck, shoulder, back and waist regions very easily with this easiest of all yoga poses ! Not only that, it also helps open the chest and benefit the lungs and heart hugely. All other abdominal organs are also rejuvenated in a great way. It invigorates the spinal chord system, by waking up the kulakundalini shakti, it is said.
So it takes care of the entire spinal chord spanning from neck to lumbar. Most important aspect of this yoga pose is that it can be very easily practiced by one and all alike.
We have to spend most of our times sitting before the TV, Computer, Smart Phone screens all requiring forward bending. So we require to follow this backbend exercise to keep our spine’s health on track !
Complementary Exercises : Locust Pose (Shalvasana) is to be practiced after this Cobra Pose. But Locust Pose exerts pressure on the heart. So those having heart problems should keep away from practicing Locust pose. Locust pose has other benefits though. You have your choice.
Cobra Pose (Bhujangasana) is a vital exercise. It is a very easy one as well. That is the beauty of this exercise ! Anybody can practice this very easily. Perhaps this is the Easiest form of backbend possible in yoga lexicon ! It can be done in a combination with Locust Pose (Shalbhasana). But Locust pose creates pressures on heart and lungs. So you must be very careful about practicing Locust Pose(Shalvasana). I personally practice Bow Pose (Dhanurasana) after Cobra Pose(Bhujangasana).
Please follow a short warm-up round before it before you go for a full-fledged practice of this !
How to Practice :
Lie down o your chest and abdomen. Inhale and raise your head, chest and shoulder gradually keeping your palms on the ground, arms bent and keeping attached to your body with your folded elbows and and stay for 10-15 seconds keeping up normal breathings. Keep your vision high towards the ceiling. Keep your lower ribs and waist anchored to the ground.
Then lower yourself to the previous position gradually while you exhale. After you become habituated you can raise your palms off the ground.
Take rest on your downward or upward corpse pose.
Keep your legs straightened, don’t bend them in the knee regions. Keep the legs apart in linear alignment with your shoulders.
Don’t rush for full cobra pose as a beginner. Raise your upper parts so far you feel comfortable in the beginning keeping some or much of your weight on the palms. After you become experienced you can do it to a fuller extent.
The benefits of Wheel Pose(Chakrasana) are numerous! This is one very important Backbend exercise which is practiced after Bow Pose (Dhanurasana). Like Bow Pose this benefits the entire spine, from neck to lumbar and keep it in shape and healthy. This can heal all of your problems in a very short while. It is just miraculous ! Nowadays this is most relevant. All problems related to the total spine will be in good shape or be cured . You will enjoy it very much as well. You will just be motivated to follow this once you begin!
In today’s world Cobra Pose (Bhujangasana) along with Bow pose (Dhanurasana) and this Wheel Pose(chakrasana) is a total package which will surely benefit you wondrously and free you of all problems! This Trio Combination of yoga exercises will help you challenge the related neck , spine and lumbar problem will see you through in today’s fast lifestyle world!
All the day we are spending our time, doing our works and jobs bending forward which give rise to so many deadly diseases like spondylosis, rheumatism, neck and lumbar pain, diabetes, blood pressure, aging etc. This wheel pose along with cobra and bow pose is just amazing to fight off all those problems as said above.
It helps make the spine strong and supple and increases youthfulness
It is a full body exercise
Never forget this one is beneficial for every organs of our body, especially the heart, lungs, kidneys, prostate glands, to mention a few.
A few words of caution for the higher age category is to practice it after a heart and blood pressure check up. Higher age does never mean as “old or superannuated”. Mental age and agility is an individual factor I think. Still we must respect age and experience. Before practicing this exercise I request you all to gear up your body with a warm-up session. It will also be most wise to practice it in the Latter Part of your Exercise Session.
At the same time I would suggest you to go for Easier/ Intermediate Forms of this exercise whenever you think and feel so !
Wheel Pose(Chakrasana) is a very important yoga pose again just after Bow pose. It is complementary to Bow Pose (Dhanurasana) . After you have completed Bow pose you are required to practice this Wheel Pose(Chakrasana). ‘Chakra’ means Wheel and ‘Asana’ means Pose.
It is also called Upward Bow Pose ( Urdhva Dhanurasana )
How to Practice Wheel Pose (Chakrasana):
Do warm-up exercises for 20-30 minutes if you are going to practice it first. You can also think of this one as additional practice.
Lie down on your back on a flat surface using yoga mat. But it is best to start practicing this pose on a soft bed. Gradually you can do this. On soft bed you have less risk to get injured. A thicker and softer bed is an extra insurance for not getting bruised or injured. Generally young ones learn this informally, playfully getting physical /verbal help from their mates. But one caution is not to learn practicing it on the sidelines of a high cot (sleeping platform) to avoid falling down to the ground.
If you are lean and thin, you may not have the need to rest on your head before lifting the head altogether with your elbows.
You have to adjust your distance between the two hands so that you comfortably balance your body weight on them. If this distance is too short or too long you may find difficulty in carrying and balancing the body eight. The same is true in the case of the legs also.
Allow you breathing to flow as per normal requirement.
Practice 3-4 times in short spells, follow Corpse Pose after each and every practice in this sequence ( Wheel Pose > Corpse Pose > Wheel Pose > Corpse Pose > Wheel Pose > Corpse Pose > Wheel Pose > Corpse Pose).
Benefits analysis of Bow Pose (Dhanurasan) is very important to know how we get the benefits. We know that this Bow Pose is highly beneficial for health . But we have to analyze the factors as to why and how it benefits us.
We are living in a post-modern world where the life and livelihood is very fast. But we have to stay stuck for hours together seated in front of the computer, mobile and TV set, in a bend-forward position. This exerts extra pressure to the entire spine, from neck to lumbar. This Bow Pose can relieve you from all these extra pressure on your spine and brain and keep them lively and free from lifestyle diseases like spondylosis, spondylitis, Blood Pressure and Diabetes.
You need not worry about the said problems if you are a follower of this yoga practice. Just practice this and be free of these problems !
After a day of hectic work this exercise feels just amazing. Even we can practice before we start our day. At the same time it will address the deadliest of modern diseases like spondylosis, blood pressure and sugar(diabetes). This exercise will keep us physically fit and mentally alert with its bend-backward position which will compensate the whole day’s workload in a bend-forward position. This is the beauty of this exercise.
So, practice this and remain free and happy from those anxieties for ever !
Its Complementary exercises are Circle/Wheel Pose ( Chakrasana ). Three poses are generally practiced in the sequence as Cobra pose ( Bhujangasana ) > Bow Pose ( Dhanurasana ) > Circle/Wheel Pose ( Chakrasana ). Before that we should have some warm-up exercises according to your own situations and conditions.
Don’t despair. Take heart that these backward bending exercises will put you back in track. And make you free from the stresses of life ! Yoga poses like bow pose, wheel, cobra and camel pose will take care of your spine, from neck to lumber and keep you healthy and joyful. Encourage your loved ones to follow.
Not only that, this yoga will take care of your neuropsychological well being in a great way !
Your posture is very important to keep up the health of your spine. Always be mindful that you do not study, sit in wrong postures for long in front of your TV, Computer , Mobile Screens etc. which can be uneasy and harmful in the short and long run.
Image Courtesy : Brooklyn Reflexology
Try to follow a scientific posture , which will help you healthy, fit n fine to continue your pursuits well.
Image Courtesy : Harvard Health Publishing ( Harvard Medical School)
Even after good posture you need to have breaks after a gap of 20-30 minutes and/or whenever you feel necessary. You should also limber up and bend yourself backward from head to lumbar in the same 20-30 minutes interval (whenever felt necessary). Get up from your chair from time to time (e.g. twice in an hour) and walk whatever space available there.
Sure ! Any Exercise can. It is not that I tell you to practice yoga exclusively. Any exercise like stretching, walking, jogging, and any sport can take care of your immunity in a great way.
Mind it to keep some up to your everyday schedule so that your body do not get bogged down owing to lack of it. You can just resort to daily domestic chores of your house which can offer you the bends and stretches out of your variety of exercises!
It is said that “Work is Worship” ! Absolutely it is ! You know the working class people do not need their daily doses of exercises due this just! It is because they do or are compelled to do their ‘works’ to feed themselves on a day-to-day basis! And in that way they get their daily “exercises” and do not need them separately. They don’t have to go to the Gyms , they don’t have to go for jogging, walking, running etc. to keep fit like we have to ! So “Work is Worship” !
Apart from that “work” helps us keep “engaged” and “involved” mentally as well. So keep yourselves “busy” to keep Fit n Fine physically and mentally!
Even if you are not doing this as said above, you can keep yourself fit by taking small walks indoors, off and on, whatever you space area is ! Take small breaks from computer, TV and Mobile screens, take a few stretches. But don’t jump to any rigorous session without prior warm-up exercises. You can have some hints of indoor variant exercises from here.
Always find out a Suitable Comfortable package for yourself. It does vary from person to person according to their own situations and conditions! Keep it in mind invariably.
Benefits of Bow Pose (Dhanurasana) is so magical ! This is especially so in the context of the present-day-world. Our world is so Fast and Workaholic now! We have to stay seated and stuck to our study tables, computers, TV Sets for long hours. All these require us to look forward, bend forward for hours together. This makes our spines(from Neck to Lumbar) vulnerable and prone to lifestyle diseases. People leading a sedentary lifestyle can be easy victim to diseases such as spondylosis, diabetes, etc. This yoga pose is just blessings from God to them ! So the benefits of Bow pose (dhanurasana) can be just amazing to you !
Image : Bow Pose ( Dhanurasana )
This is a great stress-buster i.e., relieves stress and tension.
It lightens the body making it more reflexive
Improves digestion, removes constipation
Beneficial to the Liver and all the organs.
Decreases fat in the belly and waist, thus having a better overall effect.
In this pose the body takes the shape of an Archer’s bow, the torso and legs representing the body of the bow, and the arms as the string. That is why, it is called Bow pose. Literally dhanus means bow, and asana meaning pose. It is a backward bending yoga exercise and we call it Challenge Pose as well.
Benefits of intermediate plow poses (Halasana) are immense. You might be unable to practice a full-fledged Plow Pose (Halasana) for some reasons like strain and pain along your spine (from neck to lumbar). You can practice the intermediate or easy Plow Poses to get the benefits of it ! For various reasons you may like to follow these intermediate poses. In that case you practice the easier pose which will not be strenuous to you. Go for the intermediate poses then.
Some factors may restrict you to follow a full-fledged plow pose like age, neck pain, back pain etc. In such situation intermediate, easier poses are the way-out for us. In case, you feel problems, avoid plow pose totally.
Nowadays, we spend most of our time sitting before the computers, TV, mobie in a bend-forward position. So doing bend-forward exercises can put pressure on neck, lumbar, spine. This can be uncomfortable and unbeneficial for the practitioners. So, avoid this pose then.
Image I : Easy Plow Pose
Image II : Easy Plow Pose.
Image III : Easy Plow Pose
Plow Pose ::
Calms down the brain.
Invigorates the abdominal organs and the thyroid gland.
Stretches the shoulders and spine.
Helps relieve the symptoms of menopause.
Reduces stress and fatigue.
Therapeutic for backache, headache, infertility, insomnia, sinusitis
We have to analyse the Pros and Cons, i.e., the Problems and Benefits of Plow Pose (Halasana) to understand to what extent we can go. That is to say, we have to assess ourselves what forms (softer or full-fledged) of Plow Poses we can and should practice to get the results we look for ! One’s age, body weight have much to do with this. If you are having any problems or pain along the spine, you better refrain and consult Doctors.
Contraindications and Cautions :
Neck injury or any problem along the spine.
Asthma & high blood pressure: Practice Halasana with the legs supported on props.
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. But I would suggest you to consult Doctors or refrain from.
Benefits of Plow Pose(Halasana) :
It benefits the Thyroid gland, digestive system, diabetics etc.
Sofer forms of Plow Pose (Halasan) are easier and more comfortable than Full-Fledged Plow Pose and less riskier as well ! In the post-modern 21st century our lifestyle has become all the more sedentary. We spend most of our times sitting and bending forward in front of computers, Television and operating electronic gadgets. Our spine is always bent on a forward position . We are at a greater risk face diseases like spondylosis , neck and back pain. I would, therefore, suggest you to practice softer form of plow pose(Halasana).
In these circumstances, we will be inviting such problems like spondylosis more often than not,if we practice full-fledged Plow Pose. So, we should not practice such yoga like Full-Fledged Plow pose which can make us more vulnerable. We should, therefore, practice the Softer forms of Plow Pose which will be easier, more comfortable and enjoyable and less risk-prone !
Fig. 1: Softer and Easier Forms of Plow Poses.
Fig.2: Legs-up-the-Wall Pose. Legs-up-the-Wall Pose is a better way to practice Plow Pose comfortably !
Fig. 3 : One Softer Form of Plow Pose. (Courtesy:NourishDoc)
Fig. 4 : Another Softer Form of Plow Pose. (Courtesy:Yoga Vidya Gurukul)
You can stop in the softer forms positions as shown in Fig. 3 & 4 in case you have any problems. I don’t want you to face any problem in course of practicing this forward-bending pose ! We generally follow Forward-bending positions throughout the day in doing daily chores of activities. This is all the more relevant when we are doing our jobs sitting for a long time before the computers, office works, studious jobs etc. in a faster life as of nowadays. So you can restrict, withdraw yourself if you come under this category.
For practicing this Plow Pose (Halasana) I would advise the Beginners to practice Legs-Up-The-Wall first for a few days. When they get habituated with this they can very gradually proceed towards this plow pose partially before they can do it fully provided they have the age and experience. In today’s lifestyle, where sitting much time bending forward in front of the computers, bending forwards ( students, teachers, office-goers, intellectuals etc.) is quite natural. This should, therefore, be practised very cautiously, in softer versions specially by these people !
Alert for Plow Pose:
Should not Practice if you have problem and pain over your Neck Back and Lumbar areas.
Should not have High Blood Pressure
Don’t allow boys and girls to practice Plow pose before they are Twelve years old.
Go for Softer Version as you proceed towards higher age.
Should not be Overweight
Should have proper Warm-Up Session prior to this Plow Pose.
This should not be practiced by those having weak legs, hamstring muscles or calf muscles.
Pregnant women, women during menstruation should avoid Plow pose.
People with enlarged thyroid, spleen and liver should avoid this yoga pose as a lot of pressure is put at the lower abdomen during this pose (See Contraindications).
Image : Forms of Plow Pose (Halasana) This should be followed after shoulder stand. This Plow Pose should never be practiced singly. This is because of the fact that the body has to get properly conditioned before practicing this tough Plow Pose.
Fish Pose (Matsyasana) benefits discussion is to derive a complete idea, how it works to benefit us. This is also to find out the myths and realities related to it !
Fish Pose Benefits as Related to Glands :
Fish Pose ( Matsyasana ) benefits the parathyroid and pineal glands. The position of the Fish pose can clearly indicate that . It can also benefit the pituitary gland as the head is in downward position. More blood will flow therein refreshing it. Apart from this it can have a role in keeping the Thymus gland active for a longer time. This is true especially in the cases of adolescents and youths. The role of this thymus gland is very important in maintaining youth stage and immunity level in humans. This gland is very active in the children. s we progress from childhood to youth stage it remains active. After that it begins to be inactive. That is why the aged are more affected with COVID-19. This Fish Pose my have a role in keeping this gland alive for some more time. So they are not as such affected with Covid-19. They can act just as carriers.
Overall Fish Pose Benefits on the Total Spine :
Other than this Fish Pose has an overall beneficial effect over the whole body, particularly the spine. It gets a thorough rejuvenation in this reverse position.
Fish Pose is all the More Beneficial in Today’s Lifestyle :
In today’s sedentary lifestyle, we’re always sitting before the computer, reading and writing, watching TV etc. In this way we are always bending our spine in a forward position. That is why we are inviting a lot of problems to our spinal cord. In this scenario, Fish pose helps to relax and rejuvenate the spine from neck to lumbar region. There is complete beneficial effect on other parts of the body like the skull and brain, the eyeballs, the vocal cord etc. P.S.: You can keep folded cloth under your head if you feel any problem on your head.
I have personal experience when I received Back pain, rather Back Injury, in the lumbar region. Then I was pursuing M.Sc. degree, staying in the Hostel. I was rather kind of ‘Rash’ at that time, for being younger perhaps. Without having any Warm-Up session I started doing fifty push-ups at a time in the first round . I had the experience and expertise, but I did not practice push-ups(known popularly as ‘don’ in West Bengal, India for a long time, say one year or a bit more. I was sort of depressed as well due to not getting good job then.
One fine morning I just felt like going for push-ups to make my muscles more prominent rather instantly. Then it was winter season. I mde fifty push-ups at a time in the first round without any prior warm-up. I went for second or third round, but the first round might be responsible. It happened at noon, before lunch. That day I did not find any problem.
On the next day I just went to the adjoining garden where I found a long-handled spade lying around. The soil of the garden was moist and compact. I picked up the spade and struck the ground to lift up a big chunk of land. While giving pressure through my lower back portion to strike through and break and lift up a bigger chunk of land I felt pain in the lumbar portion . I did not want to believe it, so I repeated, but felt greater pain trying to repeat. It got more acute while bending down to be sure. I visited a known physician nearby who advised fifteen days bed rest initially and extended for another fifteen days duration.
I must mention here as well that I followed the classical pull-up which may be one vital factor of injury.
This Fish Pose is particularly very beneficial for those suffering from asthma, bronchitis and other respiratory problems. For the neck, back and lumbar regions it is a superb yoga pose. It increases lungs capacity and induces deep breathing. It does also increase blood supply to the head, nourishing the pituitary and pineal glands.
Fish pose has a great role in enhancing the retention capacity (Kumbhak) of the lungs. It helps expand the rib-cage creating more space for the expansion of the lungs. In this way Fish pose helps correcting pigeon chest.
Fish Pose Myths and Realities :
Many great ascetics used this Fish pose to dip and float in water( Trailanga Swami). Is it for the fact that this Fish pose helps retaining oxygen in the lungs for a longer time? Modern medical can/cannot prove this for sure, but you my be sure that Fish Pose helps your lungs.
** This is upto you totally whether you would believe or not on the miraculous feats of Indian yogis, especially of the olden yogis!
Fish Pose ( Matsyasana ) benefits are being discussed elaborately so as to focus on some genuine points and issues !
This is practiced after Shoulder Stand . But you can practice it just as singly and independently without practicing shoulder stand pose before it. But if you practice shoulder stand you definitely need to practice Fish Pose after shoulder stand. otherwise you have just got to suffer ! It cures the body of all diseases.
But you should stay away from practicing Full-fledged shoulder stand if you suffer from neck pain, back pain, lumbar pain etc. In such cases you should go for reverse pose yoga practices like Fish pose, Bow pose, Circle pose, Back bend, Camel pose, etc. In short you should avoid forward bending poses/exercises. Instead, you should practice backward bending poses and that also very lightly and within your comfort one to stay fit and healthy.
Personal Experience ::
I have personal experience when I received Back pain, rather Back Injury, in the lumbar region. Then I was pursuing M.Sc. degree, staying in the Hostel. I was rather kind of ‘Rash’ at that time, for being younger perhaps. Without having any Warm-Up session I started doing fifty push-ups at a time in the first round . I had the experience and expertise, but I did not practice push-ups for a long time, say one year or a bit more. I was sort of depressed as well due to not getting good job then.
One fine morning I just felt like going for push-ups to make my muscles more prominent rather instantly. Then it was winter season. I might have also gone for second or third round, but the first round might be responsible. It happened at noon, before lunch. That day I did not find any problem. On the next day I just went to the adjoining garden where I found a long-handled spade lying around. The soil of the garden was moist and compact. I picked up the spade and struck the ground to lift up a big chunk of land. While giving pressure through my lower back portion to strike through and break and lift up a bigger chunk of land I felt pain in the lumbar portion . I did not want to believe it, so I repeated, but I felt greater pain as I tried to repeat. I felt clear pain which got more cute as I was bending down to be sure. I visited a known physician who advised fifteen days bed rest initially which was extended for another fifteen days duration.
It is also to be mentioned here that I followed the classical push-up which may be one vital factor of injury.
Benefits of Fish Pose (Matsyasana) are just countless ! These, in brief, are follows:
Relieves the Spine thoroughly from lumber to neck region
Brings the spine in reverse position from lumber to neck just opposite to the position while we work seated in chair
Expands the chest and the associated muscles enhancing the capacity of the lungs, heart fighting off related diseases like asthma and other respiratory diseases.
Relieves the throat, shoulder and abdominal organs
Stimulates the parathyroid gland
Sharpens the brain
One Form of Fish Pose
Don’t Cross your Comfort Level
Keep watch over your Breathing
Do relax with Corpse pose after each practice of Fish Pose
Fish Pose ( Thirty Seconds) > Corpse Pose ( Thirty Seconds)> Fish Pose ( Thirty Seconds)> Corpse Pose ( Thirty Seconds)> Fish Pose( Thirty Seconds) > Corpse Pose( Thirty Seconds) > Fish Pose ( Thirty Seconds)> Corpse Pose( Thirty Seconds) . Should be practiced this way in the primary stage. You can practice four times to the maximum in this way. As a beginner you can practice lesser times. https://amzn.to/2EOuVxQ
It is necessary to know how to practice Fish Pose. Lets see how one milder form of Fish Pose is being practiced. After you get some experience you can go for a full-fledged Fish Pose. Many pictures of milder forms of Fish Pose have been presented in the earlier posts.
Please don’t take any extra Strains in Practicing. Just Relax and Enjoy Practicing! Take more time. That will lead to more effective learning in a safe and secured process.
There are various forms or types of Fish Pose (Matsyasana), ( matsya meaning fish, asana meaning pose). If you’re not capable or comfortable with the full-fledged Fish Pose now, you can practice the easier forms or types. The reason is that you should not take undue strain for a “perfect” pose in the beginning. “Practice makes perfect”. Take your time and go ahead step by step with patience ! https://amzn.to/3mGYTVu
There are many forms or types of Fish Pose (Matsyasana), ( matsya meaning fish, asana meaning pose). If you’re not capable of comfortable with the full-fledged Fish Pose now, you can practice the easier forms or types.
It is very natural that everyone will not be as capable to follow full-fledged form. They should go for easier forms/types of Fish poses. Somebody may feel problems in the ankles, some on other areas. So easier forms of fish pose is there to help you.
Beneficial Effects : This yoga pose is highly beneficial nowadays particularly for those leading sedentary lifestyles like office-goers, students, teachers, researchers, medical practitioners and so on. In present day situation, sedentary works require us to lean forward most of the times. This situation can lead to lifestyle diseases like spondylosis of the spinal cord. So practice of this backward bending yoga item helps address such problems very effectively.