Level 1
Grinding
Starting Position: Sit with legs straight
Concentration: on the abdominal muscles
Breath: coordinated with the movement
Repetitions: 10 times in each direction
Practice: Sit with legs straight. The hands rest on the thighs. Straighten the upper body, stretch the arms forward and clasp the fingers. Now perform large horizontal circular movements with the upper body and arms straight. >Exhaling make a large half-circle to the front bending forward from the hips. The back should remain as straight as possible and the gaze is always directed to the hands. >Inhaling continue the half-circle to the back, tilting the body backwards as far as comfortable. The arms remain stretched forward and the gaze directed to the hands. Perform the circling movements 10 times from left to right and 10 times from right to left. Return to the starting position.
Benefits: Makes the hips flexible and strengthens the abdominal muscles. Massages the buttock muscles. Stimulates the circulation and activates the Manipura Chakra.
Caution: Avoid this exercise after abdominal operations, with disc problems, susceptibility to sciatica, or during pregnancy.
After this exercise relax in Anandasana.
ASANA IS INCLUDED IN THE FOLLOWING CATEGORIES
CHAPTER CONTENT
- Sarva Hita Asanas Part 1
-
Sarva Hita Asanas Part 2
-
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
-
- Sarva Hita Asanas Part 3
- Sarva Hita Asanas Part 4
- Sarva Hita Asanas Part 5
- Sarva Hita Asanas Part 6
