Tuesday, October 4, 2011

Baithak Merudandasan (Sitting Spinal Pose)

  • Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
  • Keep your back straight and place both arms behind your back.
  • Bend your left leg, and place the left foot on the kneecap of the right leg.
  • Inhale (Radhey) in this state.
  • Exhaling (Krishna), gently twist your spine, bringing the left knee toward the ground on the opposite side; and twist your head and neck on the opposite side of your left knee.
  • Keep your right leg locked on the floor in this state.
  • Stay in this pose for 25-30 seconds, breathing normally.
  • Repeat the pose on the other side.
  • Finally, get into Shithil Dandasan and relax.
  • On the breaths synchronized with the spinal twisting and stretching
  • On mental chanting of the Divine Names “Radhey Krishna” in your breaths, and always feeling Their presence
  • Baithak Merudandasan loosens up the spinal column and helps mitigate lower backache. 
  • Also, it exercises the internal abdominal organs and helps to increase peristalsis process.
  • Those who are suffering from severe back spasms like scoliosis, should not practice this asan.

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