|
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.
-
Place both hands on the floor or the
mat
along side the waist.
- This is the initial position of exercise.
-
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.
-
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.
-
Inhale slowly and move the torso back at the initial position.
- Do the same with left hand also.
- This is the first cycle.
-
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:
|