Level 1
Flexion of the Spine
Starting Position: Vajrasana
Concentration: on the spine
Breath: coordinated with the movement
Repetitions: 5 times
Practice: Sit in Vajrasana. Clasp the hands behind the head. Press the elbows back slightly. >Exhaling bring the elbows forward and at the same time bend the head and upper back forward. Move slowly, vertebra by vertebra, until the back is completely rounded. During the posture the pelvis tilts backwards. >Inhaling bring the back and the head upright. Begin from the hips and lift vertebra by vertebra, until the body is completely upright. As the body lifts bring the elbows back.
Benefits: Stretches, strengthens and improves blood supply to the muscles of the neck, back and shoulders. Increases flexibility of the entire spine.
ASANA IS INCLUDED IN THE FOLLOWING CATEGORIES
CHAPTER CONTENT
- Sarva Hita Asanas Part 1
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Sarva Hita Asanas Part 2
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Anandasana -
The Full Yoga Breath -
Breath Exercise with Arms Straight -
Stretching the Body -
Rolling the Body -
Twisting with Legs Straight -
Raising the Head -
Pavana Muktasana -
Extension of the Spine -
Flexion of the Spine -
Marjari -
Grinding -
Expansion of the Chest -
Swimming Movement -
Twisting the Upper Body -
Side Bending of the Upper Body -
Khatu Pranam -
Anandasana -
Nadi Shodhana Pranayama Level 1 -
Self - Inquiry Meditation
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- Sarva Hita Asanas Part 3
- Sarva Hita Asanas Part 4
- Sarva Hita Asanas Part 5
- Sarva Hita Asanas Part 6
