Viparita Dandasana Practicing yogasanas regularly is considered to be of great use to keep the body fit and healthy. Which were practiced by sages in ancient times, but gradually people’s interest in these yogasanas ended. Through 3 days yoga retreat in Rishikesh, you can learn yoga and get complete information about yoga. Inflammation occurs, causing severe pain.
What is Viparita Dandasana called in another language?
Viparita Dandasana is actually a Sanskrit word. This word is made up of three words. Viparita means opposite and the other word Dandasana means stick. Whereas the third word asana means to sit or sleep in a particular situation. And in the English language, it is called Viparita Dandasana.
How to do Viparita Dandasana:
- Gradually increase the practice to do Viparita Dandasana.
- Do not study this asana in case of discomfort.
- Never force the shoulder or knee.
- Make sure you warm up and activate your core muscles.
- If you feel uncomfortable or in pain, don’t push on yourself.
- Slowly stop practicing the asana and relax.
- For the first time practice the asana under the supervision of a qualified yoga guru.
Benefits of Viparita Dandasana:
1. Strengthens the chest and lungs
To practice Viparita Dandasana, it is very important to take long breaths. This increases the supply of new blood to the diaphragm. Ability to increase lung and chest work with new blood. The Viparita Dandasana bench remains clean and strong.
2. For the runners
By doing this asana, the hamstrings are stretched and the hips get a deep stretch, if you run then this asana practice gives relief to tired hamstrings. Apart from this, this asana helps to open the hamstrings even before running. Apart from this, running can also practice this asana before and after running.
3. To get balance in the body
While doing this asana, there is an equal stretch on both sides of the hips. When the balance is to be made in the low back. In most cases, it turns out that one part of the lower back or one part of the hip is more flexible than the other. By doing this, the lower back and the hardest part of the hip are balanced and their combination becomes better.
4. In keeping the mind calm
The backward bend posture or backward bend pose calms the mind. This is applied in the opposition’s penalty or turn pose. In this asana, yoga is practiced by bringing the head down and touching it with the back. This deep feeling in the body starts in a short time.
However, it takes some time to practice and breathe in a rhythmic manner. But once the body and mind get peace of mind, gradually the anxiety of the body and mind will be reduced.
5. For Digestion
Since in this asana, the back is folded from the bottom to the top. When the head is lowered, the neck is forcibly pushed and rotated. This pressure starts stimulating the internal organs of the stomach, it also helps a lot in the digestion process.
Viparita Dandasana method:
- Lie down on the yoga mat in Shavasana and slowly start bending the ankles of both feet.
- Now both feet will be wider than the hips, keep the palms on the floor near the ears with folded hands.
- The tips of the fingers will be towards your shoulders.
- Hold for a few seconds and adjust the breathing rate, while exhaling bringing the knees away from the torso.
- Keeping the pressure on the floor, lift the hips, shoulders, and head in the air, keeping the hands firmly planted on the yoga mat.
- Try to keep your breathing slow.
- Rest in Shavasana for about 2 minutes.
Viparita Dandasana Step:
- To enter this asana, first, you have to lie on your back on a yoga mat.
- Now bend your knees and bring your ankles as close to the knees as possible.
- The soles of your feet are slightly wider than your hips.
- Bend your arms and place your palms on your ears with your fingers on your shoulders.
- Keeping your arms straight, place the fingers of both your hands behind your head.
- Now lift your hips, shoulders and head off the floor and place the crown of the headrest on the ground. Keep it between your arms and legs.
- Inhale slowly and exhale forcefully which will help in straightening the legs completely.
Precautions of Viparita Dandasana:
- In case of back pain, do not perform this asana.
- Do not do this asana if you have a serious illness or if you have a problem with diarrhea and asthma.
- On the contrary, Dandasana should not be done if there is a pain in the neck.
- Don’t raise your hand if you have shoulder pain.
- If you have knee pain or arthritis, simply practice against a wall.
- Heart and high blood pressure patients should not take it easy
- In the beginning, do Viparita Dandasana only under the supervision of a yoga instructor.
- If you have balance, you can also do this asana on your own.
- Before starting the practice of Viparita Dandasana, definitely consult a doctor.
