Level 1
Twisting with Legs Bent
Starting Position: Lie on the back
Concentration: on the twist of the spine
Breath: coordinated with the movement
Repetitions: 3 times to each side
Practice: Lie on the back with legs together. Stretch the arms out sideways at shoulder height with palms facing up. Bend the legs and place the soles of the feet on the floor. > Inhale deeply. > Exhaling slowly move both knees to the right, towards the floor. At the same time turn the head to the left. In this position the left leg lies on top of the right. > Inhaling, and with the help of the abdominal muscles, return the legs and head to the centre. > Exhaling slowly move both knees to the left and at the same time turn the head to the right. > Inhaling return to the center. > During the twist the arms remain in contact with the floor. The head and legs turn slowly, in opposite directions, at the same time. > After the exercise return to the starting position.
Benefits: Relaxes the neck and entire back. Promotes flexibility of the spine. Deepens and harmonises the breath.
Caution: This Asana should not be practiced with a slipped disc in the acute stage.
ASANA IS INCLUDED IN THE FOLLOWING CATEGORIES
CHAPTER CONTENT
-
Sarva Hita Asanas Part 1
-
Anandasana -
Abdominal Breath Exercise -
Stretching the Body -
Turning the Head -
Twisting with Legs Bent -
Rolling Sideways with Legs Bent -
Shoulder Raising -
Shoulder Circling -
Shoulder Circling with Arms Bent -
Crossing the Arms above the Head -
Bending and Straightening the Arms -
Weight Shifting -
Tensing the Calf -
Anandasana -
Pavana Muktasana -
Half Butterfly -
Marjari -
Khatu Pranam -
Anandasana -
Nadi Shodhana Pranayama Level 1 -
Self - Inquiry Meditation
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- Sarva Hita Asanas Part 2
- Sarva Hita Asanas Part 3
- Sarva Hita Asanas Part 4
- Sarva Hita Asanas Part 5
- Sarva Hita Asanas Part 6
