#HOW TO DO & BENEFITS OF DIMBASANA IN 2020.

DIMBASANA

DIMBASANA / BACKBAND POSTURE
DIMBASANA

Introduction:


 The word “Dimba” refers to the size of an egg. When the pose is done through the
The correct method, then you will see the belly of the yogi seems to be an egg as it has an oval structure. Basically, this pose is for an advanced level practitioner. So it has to be practiced through the basic to Advance method to avoid the chances of getting pain on the back. So here we go. 

The exercises to be done:


Basically, you need to understand that practical yogasana has three levels - Basic, Intermediate, Advanced. Though you can do this pose at a certain time, but we would like to refer you to do pre-basic or basic then intermediate then advance level exercises depends on your ability as.

Follows: - 

Hip rotation
 Side to side bending [last set to be held for quite a long time].
 Trank twisting [last set to be held for a quite long time].
 Shoulder and shoulder blades rotation.
 Forward & backward bending in variations with hands support on the back [last set to be held for quite a long time].

 Cat stretching movement for 15/20 times.
 Dangling the backward bend for 10 times in 2/3 sets.
 Cobra poses, movement.
 Locust pose holding in 2/3 sets.
 Classical sun salutation.
 Long time holding the Frog pose or Paschimottanasana to relax the temptation in the spine so these are the fully described exercises to be done depends on your ability. You may choose all or slowly switch from one to another by understanding the bend response of the spine. 

Using of the props: 

WITH BLOCKS AND ROPE
ACCESSORIES FOR PRACTICE


 Blocks:- This is an essential prop we need during the practice time. You can use it to do measure The distance between the two feet apart or from the hands to the feet e.g. Put the block horizontally Between the two feet to get the best distance of the two feet apart or put the blocks at the behind of the two feet so when you do the wheel pose, then you can get to know the distance that you need to Cover to get touched your feet by the hands.

   Fitness ball or wheel:- This is also good equipment to do bending, especially for the beginner level yogis. Just you need to grab a wheel or fitness ball and lean on it with facing on the opposite side, hold the pose instead of holding the wheel pose if you have any difficulties in your back.

   Wall support:- You may do the backward bend movement by using a wall. Simply stand near to a wall and start bending your spine backward with the help of the wall support by your hands.

 Fitness belt or rope:- This is also a very good prop to get help during bends. Either you may turn the ropes with the wall in a specific area for wall rope or your partner can help you out on it. Just grab your back with the belts or ropes, then lean back and hold it with a smile hihihi.
THE WAYS OF PERFORMANCE
THE WAYS OF PERFORMANCE

THE WAYS OF PERFORMANCE
FINAL POSTURE


 Exercises after the asana :

As Dimbasana is an advance pose and you have to go through the hard practice so your spine needs restorative exercises after finishing the practice, so the exercises are as.

Follows:-

  Frog pose or Vekasana holding for 1 minute
 Suptabjrasana holding for 1 minute
 Bridge pose, movement and hold the last set, make sure the two feet are apart from each other as the size of your hip, do not let the feet so far or closer.

> Toe to hill touch, movement and hold the last set, need to wide the feet more than the hip structure, end with Savasana for quite a long time.

 Benefit :

Normally we can see that this is an advance level back bending posture is definitely, it improves the mobility of the spine. It also improves the strength of legs, hands, shoulders. During the practice, it helps to open the chest area and stretch the whole body in a minute. Also helps those people who have thyroid problems as it stimulates the thyroid gland and hormonal imbalance in the pituitary gland.

Discomfort zone:


The discomfort zone means the difficulties to whom it may cause pain. So the people have back pain, especially lower back pain should avoid practising this pose. It can trigger vertigo, migraine, blocked nose, so be advised by the trainer before practising. The last but not in the list, do not try this pose if you are a new practitioner, just need to follow the methods, basic - inter - advance then you can able to do Dimbasana.

WRITTEN BY:- BISHAL SOURAV PARAL.


#HOW TO DO & BENEFITS OF DIMBASANA IN 2020.


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