Shava Udarakarshanasana is an Indian translation for
Universal Spinal Twist pose. You can learn this asana as below:
Routine: - Get in the primary position of Shavasana.
- Relax and remain conscious towards normal breathing.
- Mentally prepare yourself for this asana.
- Place both the legs together.
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Stretch out your both the hands parallel to your shoulder with the palms touching the floor - Keep the spinal chord and the neck straight.
- Keep your eyes open.
- Bend your right knee.
- Place the right sole on the left thigh.
- Keep the right leg straight.
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Now raise your left hand and place the palm on the right knee. - Inhale deep.
- This is the initial position.
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Exhale out and allow the right knee to be pressed normally on floor towards the left side. - Keep your left leg straight.
- Maintain the shoulder on the floor.
- Turn the neck to the right.
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Pause for a while looking along the straight-arm and gaze at the middle finger of the right hand. - This is the final moment of asana.
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Inhale deep and raise your knees to get in the primary position. - Straighten your neck and the right leg.
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Out stretch your hands again parallel to the shoulder on the floor. - Repeat this exercise with the left leg.
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Practice once to each side, gradually extending the holding duration. -
Get in the shavasana pose when the exercise is finally over. - Relax and breathe easy.
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For the maximum benefit perform this after those asanas which are strenuous on the lower back. Breathing Pattern:
Consciousness:
- Physical - Breath and the affected part of the waist.
- Spiritual - on Manipur Chakra.
Benefits:
Contraindications:
- Pain around the hip area.
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