According to yoga instructor Kamini Bobde, Dhanurasana provides immediate comfort and corrects the postural deviation of the upper neck, releasing pressure on the spine.
Cervical spondylitis was once thought to be an age-related condition, however it is now affecting people of all ages due to the abnormal bending of the neck region forward while using electronics. The soft cushioning discs between your vertebrae basically become squeezed, which causes the cartilage to deteriorate. Your vertebrae may then start to form spurs where they scrape against one another. Consequently, there is less space between the vertebrae for spinal cord-attached nerves to pass. As a result, the arms experience pain and occasionally numbness. Even bowel movements are affected by them.
Given people’s busy schedules, here is an asana that may help with cervical spondylitis. Dhanurasana provides immediate comfort and corrects the upper neck postural deficiency. Over the years, many students have discovered alleviation from this condition by engaging in straightforward exercises like Dhanurasana, Sarpasana, Dwikonasana, and others.
It is important to note that people with this condition shouldn’t perform any forward-bending asanas and should generally avoid doing so in their regular activities. To support their cell phone and other devices, they must purchase accessories. When the condition is severe, they may wear a collar until their asana provides them with comfort.
Dhanurasana (Bow pose): This is one of the best asanas for cervical-related problems and stiffness in the back. It works on the upper, middle and lower back, gluteus, hamstrings, arms and shoulders, biceps and triceps and the core. Some of the collateral benefits of this asana are toning the digestive system, the reproductive organs, regulating the liver, pancreas and kidneys. It releases tension, stress and tightness accumulated in the back, neck, stomach and the urogenital area. This is a huge benefit as stress and stiffness in the body are the primary cause of disease and an obstacle in the flow of energy in the body. It strengthens the arms and legs.
Practice
· Lie down on your stomach with chin or the forehead on the floor and hands by the side of your body. Relax your whole body. Fold your legs so that you can hold both ankles with your hands. This is the starting position.
Take a deep breath and lift your thighs, chest and head off the floor with your arms straight, basically acting like a catapult, for pulling the upper back. Your shoulder should form an arch with the back. In the final position, the body rests on the stomach.
· Relax in this position and hold. When you want to exhale, release and come back to the starting position. Or alternately after some practice, you may breathe in and out in the final position if you are comfortable. This is one round. Start with three rounds and build it to five rounds.
· Immediately after this asana, relax in Matsyakrida (fish playing pose). While lying down on your stomach, turn your head to the right, put palms together and rest your head on the palms. Pull your right knee up, so that the knee is close to the bent elbow of your right arm. The left leg is straight and flat on the floor. Rest in this position with restful breathing. Then turn your head to the left and repeat the same resting position on the left side. This is a natural sleeping position for many. It is also an alternate form of asana for people with upper back problems.
For those doing this asana for the first time, just focus on your breath. Breathe in and breathe out when you go into and come out of the pose respectively. Bend as far back as possible and do not hold the ankles if it is uncomfortable. You can use an extension loop around your wrist if you want to go all the way to the ankles. Remember the asana will not have any benefit if you do not enjoy performing it.
