Yog is a perfect and precise science practiced by the vedic seers for thousands of years and given to us in its pristine form, through the ancient practice of Guru-shishya parampara. The rules of yog stay the same even today despite the lifestyles of individuals undergoing a sea change. The various siddhis and manifestations of yog are for real and practically experienced by a sadhak as he walks the path under sanidhya of a guru. Yog is not about rapid breathing exercises, or tying yourself in knots, it is a beautiful journey of the self.  The benefits of yog have been experienced by the practitioner when they have taken up the practice in its entirety. It is a sadhna, not a business and the powers and siddhis of the subject can only be accessed through a guru, who is not tied in maya and does not charge you a fee.

“A straight back is vital for a healthy life”.You are as young as straight your back and our Vedic rishis who believed in this maxim thousands of years ago, were the embodiment of it. Most often when people exercise their focus is rarely on strengthening the back or the spine; it is generally to look slim for women and muscular for men. It is commonly assumed that back aches and other spine related problems are part of life and are bound to happen to the majority of the population in their thirties onwards. Things like sciatica pain have become common amongst the youngsters too. This was not the case with our ancestors who followed the principles of balance and nature, as detailed in yog. Sanatan kriya, which is a comprehensive approach to Patanjali Ashtang Yog details certain asans to strengthen the spine. For this purpose the muscular and the skeletal system are worked on simultaneously, as muscles are like ropes and chains that hold the skeletal upright in the physical form of a person.

Spine is often referred to as the second brain. It controls the reflexes of the body and also links all the major organs of the body.  In this series we will discuss a set of seven asans which are extremely beneficial for those with problems of back and spine, and even more for those, who want to stay away from these problems and take to higher practices of yog and Sanatan Kriya. Sadly, modern lifestyle habits include long work hours, improper posture, high stress levels and modern fitness mantras which lay a great pressure on the back often resulting in life-long problems of the spine. Here, I detail some preparatory asans from the Sanatan Kriya for a strong and supple spine.

Here’s a seven-step guide to a straight, strong and supple spine.

Lie flat on the stomach, legs straight, heels together and in sleeping position, forehead and chin resting on the floor.  This is the preparatory position, from which you move into each of the seven asanas. Each asana is to be repeated seven times, before moving to the next. The eyes remain shut and internal awareness is maintained.

Sarpasana – Lie on your stomach with heels joined. Interlock the fingers behind your back and rest the forehead on the ground. With your head and neck parallel to the ground, raise your upper body as you inhale Keep your awareness on the back. Pull your shoulders inwards. Hold for seven counts and exhaling, lie back down. Repeat seven times

Advasan: For this, lie on your stomach with arms stretched forward, forehead on the ground and heels joined. Inhaling, stretch your hands upwards and feet downwards like someone is pulling your hands in the upward direction and your heels in the downward direction. Hold this for seven counts while keeping your awareness on the back. Exhaling,
return to resting posture. Repeat seven times.

Jyeshtika Asan: Interlock your fingers behind your neck and join your heels. Elbows should remain on the ground. Now inhale and spread your elbows on the ground to flatten the upper back and shoulders. Hold for seven counts then exhale and relax. Repeat this seven times.

Makar Asan: Raise your upper body and support the chin/face with your palms. Elbows remain on the ground. Those with severe back problems can keep their elbows apart and as the back gains strength, you may bring your elbows closer to ultimately touch each other. Inhale and hold the posture for seven counts. Exhaline relax. Repeat this seven times.

Ardh Shalabh Asan: Lie on your stomach with your right arm stretched forward, palm and forehead placed flat on the ground. The other hand placed next to the body stretched backwards and palm placed flat on the ground. Now inhale and raise your left leg and hold this for a count of seven. Exhale and bring the leg back down. Repeat this seven times. Now alternate the hand and leg i.e. the left arm stretched forward and right arm backwards. Raise the right leg in a similar fashion seven times.

Yaan Asan : Lie on your stomach with your forehead on the ground. Feet can be slightly apart in the beginning to make it easier to perform. Now raise both arms and legs upwards together as you inhale. Balance your body on your abdomen while you hold the posture for a count of seven and as you exhale slowly come back down. Repeat this seven times.

Bhujang Asan: Lie on your stomach and place both your palms next to your chest facing towards the ground. Forehead on the ground and heels joined. As you inhale, look upwards and raise your upper body with the strength of your back, using your hands just for support. This needs to be done very gently. Hold the posture for a count of seven and exhale as you come down. Repeat this seven times.

While performing these asans, keep your eyes closed and synchronise the movement with your breath. If at any point, you feel uncomfortable or out of breath, stop the practice.

Note: Asan or any other practice of yog should be performed under the guidance of a guru for maximum benefits. When performed in the right manner under the guidance of a guru, these asans open up the blocks in the sushumna nadi, promoting free flow of prana – youth, beauty, glow and a strong spine are natural by-products.

Ashwini guruji is the guiding light of Dhyan Ashram.  For more details
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