Importance and prior practice of Ashtavakrasana
New Delhi: There are many asanas in yoga which improve the body's flexibility, muscle strength and balance. One of these important asanas is Ashtavakrasana. This is an advanced yoga asana, in which the entire weight of the body is kept on the hands. While doing this asana, there is a lot of stress on the muscles of hands, shoulders, wrists, stomach and legs. Therefore, doing it without proper preparation can lead to injury. Before starting the practice of Ashtavakrasana, it is beneficial to practice some simple and essential yoga asanas.
Morarji Desai National Institute of Yoga (MDNIY) has given information about five important yoga asanas for prior practice of Ashtavakrasana.
The first asana is Chaturanga Dandasana, which helps in strengthening the upper part of the body. In this, the muscles of hands, shoulders, chest and stomach are worked. Its regular practice develops strength in the hands and the ability to keep the body stable.
The second asana is Naukasana, which is known to strengthen the abdominal muscles. In this asana, it is necessary to maintain the balance of the body, due to which the core muscles are activated. Abdominal and waist muscles also play an important role in Ashtavakrasana, hence practice of Naukasana can be helpful in preparing the body.
The third asana is Bakasana, which is balance based. In this, the feet are raised above the ground while supporting the weight of the body on both the hands. This strengthens the wrists, hands and shoulders, and also improves body balance and concentration.
The fourth asana is Falakasana, which is also called plank pose. In this the body has to be kept in a straight line from head to heels. It helps in strengthening the muscles of the stomach, shoulders, arms and back. This can be helpful in developing the strength needed to support the body during Ashtavakrasana.
The fifth asana is Uttana Prighasana, which stretches the hips, thighs and shoulders of the body. Its practice helps in increasing flexibility in the body and improving muscle stretching. Ashtavakrasana requires better coordination between the legs and hands, so this asana can also be useful.
Ashtavakrasana is a challenging asana, so it is necessary to warm up the body thoroughly before doing it. In the beginning, do all the pre-exercises as per your capacity. Do not force any asana if you feel pain or discomfort. In the beginning it is better to practice under the supervision of a yoga instructor. With regular practice and correct technique, the body can gradually be prepared for this difficult asana.