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Gatyatmaka Meru Vakrasana is an Indian translation
for Dynamic Spinal Twist. You can learn this asana as below:
Routine: -
Get in the primary position - Sit down with outstretched legs. - Stretch your legs apart as much as possible.
- Keep your shoulder and neck straight.
- Keep your eyes open during entire exercise.
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Place both hands on the floor or the mat along side the waist. - This is the initial position of exercise.
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Remain conscious towards the body balance and the breath. -
Do not allow the body to kneel forward during the exercise. -
Inhale deep and stretch the arms sideways to the shoulder level. - Exhale slowly and twist the body.
- Try to touch the left toe with the left hand, without bending the knee.
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Simultaneously move the left hand towards back. -
Turning the neck left wards cast an eye towards the outstretched hand. - If possible pause for a while.
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Inhale slowly and move the torso back at the initial position. - Do the same with left hand also.
- This is the first cycle.
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Repeat this twenty times with both hands at comparatively fast pace. Breathing Pattern: -
To apply pressure on the abdomen, inhale while twisting and exhale while returning to the initial position. -
To apply maximum flexion to the spine, exhale while twisting and inhale while returning to the initial position. Consciousness: - On the breathing.
- The twisting movement.
- On the body balance.
- On the spinal chord.
- And the creeping sensation of the waist back.
Benefits: - Loosens up the vertebrae and eradicates the stiffness of the back.
- Gets rid of every spinal chord related problems.
- Shapes up the shoulder.
- Removes the unnecessary fat around the girdle.
Contraindications:
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