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    		•

     

    The Centred Spine Bend

    Stand up straight, feet together and your hands at your
    sides. Cross your left foot over your right with the toes of your
    left foot on the floor and the heel off. Your right knee-cap should
    lie behind the back of the left knee. Resist the temptation to
    move your body to the left as it's important that your spine
    should remain centred, and do not try to straighten your knee.
    Inhale deeply via the nose and while exhaling bend
    forward, very slowly and carefully, until your finger tips touch the floor or if you're very stiff bring your fingertips as near to the floor as you can. Do not try to force your hands lower than they will comfortably go. With constant practice you would be able to reach the floor when you will get the maximum benefit from this exercise.
    Remain in the bending position for as long as you comfortably can without inhaling. When the impulse to inhale appears do so and at the same time straighten up again.
    Repeat the CENTRED SPINE BEND three or four times
    then reverse legs and repeat thus three or four times. Two points
    to note. Firstly do not move your shoulders or your buttocks
    while bending forward, as all the work should be done by the
    spine above the waistline. If you perform this exercise very
    slowly and carefully and practice it faithfully at least three or
    four periods a day you will soon experience respite from your
    sacroiliac troubles.
    The next Yoga asana in this chapter is the BOW POSTURE (Dhanurasana) which is an intensification of another asana named the Cobra which you will meet in chapter twelve. Dhanurasana is so named because it strongly resembles an archer’s bow and is, you will agree, a very beautiful posture and incidentally is a powerful weapon in our war against backache for the vertebrae are moved in such a technique that the nerve ganglions receive a richer supply of blood.
    It also exerts a healthy pressure on the kidneys, thereby correcting any illnesses in their function.

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    Also In This Category:

    Yoga
    - Insomnia, neurasthenia and fatigue
    - Backache and aching legs due to bad posture
    - Headaches, eyestrain and stiff neck - Part 2
    - Retention of the Breath
    - The Bridge Posture
    - Female disorders - Part 2
    - Diet - Part 1
    - Bull Posture
    - Soorya Namaskar or Sun Exercise
    - Asthma, bronchitis, and hay fever - Part 1
    - Female disorders - Part 1
    - Asthma, bronchitis, and hay fever - Part 3
    - Variation of Head to Knee Posture
    - Lotus Position
    - Arthritis and rheumatism

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