The cultural asanas exercise muscles in the body which are not generally put to daily use. These asanas help to develop and maintain these muscles at an optimum level of strength and flexibility. Cultural asanas are grouped under four headings:

Asanas for the vertebral column – depending upon the direction in which the spine is exercised – are classified as upward stretch, forward bending, backward bending, sideward bending, torsion and inversion. Here we look at two such asanas.

1. Bhujangasana (snake pose)
In this backward bending asana, the vertebral column is exercised, against the pull of gravity, with the technique of anterior stretching and posterior contraction.

Technique: Lie on the stomach, legs fully stretched out with toes pointing upwards. Place palms on the floor at the side of the chest, with the forehead resting on the floor.
Now inhale and lift the head and shoulders backwards without pressure on the palms. Using the muscles of the back, ensure a gradual but full backward curve to the spine, slowly raising the vertebrae one by one.
 
The body from the navel downwards should not rise or be lifted but should remain resting on the ground during the performance of this pose.

Once you have obtained the full stretch, retain the breath. Then, exhale and revert back to the starting position. The pressure on the spine should be relieved very slowly and in stages.

Duration: As a dynamic movement, this asana may be repeated five times. As a static pose, the posture can be held for a maximum of two minutes and breathing should be normal and rhythmic.

Limitations: In case of menstruation, cardiac problem, abdominal injuries, or hypertension, breath should not be retained but should continue to flow normally.

Contraindication: Colitis, hernia, advanced pregnancy.

Benefits: Bhujanasana maintains elasticity in the spine, keeping it supple and flexible. It exercises and tones the muscles supporting the spinal column and trunk. It works on the liver and pancreas, stimulates appetite, facilitates digestion and relieves constipation. It can also remove fat from the body.

Bhujangasana should be practiced everyday especially in the evening on an empty stomach. It should be followed by the relaxation asana, Makarasana, described below.

2. Makarasana (crocodile pose): Backward bending asanas should always be followed by relaxation asanas, such as makarasana. Relaxation lowers the blood pressure and pulse, slows respiration, and arrests neuromuscular impulses in the body.

Technique: Lie prostrate on the chest and abdomen with the body in contact with the ground. The legs should be stretched at full length and partly separated. Arms should be folded with the head resting on them, and eyes should be gently closed. The full weight of the body should be on the ground. Breathing should be normally slow and rhythmic.

Relax totally and, remaining motionless, mentally let yourself sink into the ground.

Duration: Practice Makarasana for two minutes (after bhujangasana). You can also do it during the day for 10 to 15 minutes when you feel the need for physical respite.

Limitation: Makarasana should be avoided by people with low blood pressure, or those in a psychotic state.

Benefits: This asana removes strain, fatigue and mental stress. It is excellent for people with hypertension.

Also read: Top 11 far reaching effects of yoga

Tags: Yoga , Asana

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