The nomenclature of the exercise ‘Vaksha Sthala Sakti Vikasaka’ originates from its benefit that is derived from its practice. Vakṣa (वक्ष) is a Sanskrit technical term translating to “chest, breast” and Sakti vikasaka means development of its strength. So, the practice of this exercise is similar to the cardio respiratory endurance workouts.
Related: What is Cardio Respiratory Fitness?
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Starting Posture of Vaksha Sthala Sakti Vikasaka
Stand with the feet together, body erect. Arms by your side, palms turned backwards with the fingers together.
Exercise/ Technique of Vaksha Sthala Sakti Vikasaka
- Swing back your arms, describing a semi-circle.
- While doing this, inhale through the nose and lean back as far as possible and remain in that position as long as your can.
- Exhale slowly while reverting to the original position.
Beginners should practice 5 times.
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Precautions of Vaksha Sthala Sakti Vikasaka
One should be careful in practicing this exercise during the following conditions:
- Stomach/Duodenum Ulcer (as this exercise being back-bend can influence the healing of ulcers inside the Gastro-Intestinal tract)
- Frozen Shoulder (Frozen shoulder pains can increase)
- Vertigo (some practitioners feel cut of blood supply to the brain and slightly unconscious during this exercise).
Benefits of Vaksha Sthala Sakti Vikasaka
Swami Dhirendra Brahmachari, in his book on Sukshama Vyayama has mentioned about the following cardio respiratory endurance workouts benefits that can be derived from the practice of this Exercise:
- This exercise is helpful in many chest diseases. The chest expands and becomes strong.
- Tuberculosis, asthma and chronic bronchitis can be effectively tackled with the help of this exercise.
- Persons suffering from weakness of the heart will benefit by its tonic effect if they do this exercise for five minutes every morning.
Both the exercises No. 1 and 2, if both practiced, combine the benefits of Pranayama (breathing) as well as the physio-therapeutic effects of the exercise of the muscles and joints of the thoracic cage. The increased mobility of the ribs of course ensures more efficient respiration but it is the manner of breathing in and out which is significant in these two exercises. Primarily, an effort is made to breathe in as deeply as possible and then to hold the breath – the process known as Puraka and Kumbhaka respectively. The deep breathing allows a liberal quantity of fresh air to be sucked into the lungs and provides a thorough oxygenation of the blood.
During inhalation, on account of the negative thoracic pressure, a lot of blood is also sucked into the heart. At the same time, there is a stimulation of the vagal centre in the brain through the impulses generated in the lung substance on account of the stretching of the alveoli. The stimulation of the vagus results in slowing down of the heart and thus allows it more time for rest after each contraction. The increase in the period of relaxation improves the nourishment to the heart and thus allows it to contract more forcibly. It also supplies a much needed rest for this incessantly exercised organ.
The practice of exhaling and holding the breath after that allows out-stretched lungs to recoil into a smaller size. These exercises involving expansions and compressions of the lung tissues, help in maintaining the elasticity of this structure.
Exercises like these, stimulate the cardiac plexus and the thoracic somatic nerves at the same time, thus providing a link in the autonomous-somatic nerve coordination. The cardiac plexus has an important influence on the functioning of the vagus nerves which, according to some authorities have an important role to play in the awakening of the latent powers of the personality which the yogic discipline aims at.