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Know your yoga pose: Vajra ardha dvikonasana

Get relief from spondylitis and back aches with this simple yoga pose.

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Written By: Bhakti Paun Sharma | Published : February 6, 2017 2:56 PM IST

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The Vajra ardha dvikonanasana or the bend knee double pose is the perfect pose for your backbone. It is a back bending yoga pose that gives you the benefits of vajrasana while you practice it. This asana is known to purify the nerves and is beneficial during pregnancy too as it helps in a comfortable delivery. You can practice it along with the ardha bhujangasana or Dvikonasana for added benefits. Yoga expert Mahua Deb, trainer, Defence Welfare Association and at Vishakhapatnam Urban Development Authority (VUDA) shows the correct technique to practice Dvikonasana and its benefits:

Steps:

  1. From vajrasana, keeping the left leg in vajrasana and feet below buttocks, take the right leg backwards.
  1. Both hands are beside the left knee, take them behind the back near the waist and interlock the fingers, while inhaling.
  1. Stretch the shoulders and neck backwards along with the hands, while exhaling.
  1. Hold posture for 30 seconds, while breathing normally, and release by bringing the hands in front on both sides of left knee, and bringing the right leg back in vajrasana
  1. Repeat on the other side.
  1. Practice this pose 5-6 times regularly.

Benefits:

Also Read

  • Includes the benefits of vajrasana
  • Makes backbone flexible and erect
  • Strengthens knee and ankle
  • Stretches the front of the stomach region and therefore provides stretch to the digestive system for better functioning.

If you are suffering any backbone disease, stomach ulcers or hernia, this pose is best avoided.

Image Source: Mahua Deb

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Bhakti Paun Sharma

Bhakti Paun Sharma

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