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You are as young as straight is your spine

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. It is said you are as young as straight is your spine is. 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 life style 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 spine. Here, I detail some preparatory asans from the Sanatan Kriya for a strong and supple spine.

Sarp Asan: 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.

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.
Yogi Ashwini is the Guiding Light of Dhyan Foundation and can be reached at


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