Standing spinal twist (Katichakrasana)
- Stand up straight with your feet together.
- As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground.
- Checkpoint: Are your palms at shoulder-width distance from each other?
- Exhale and gently twist from the waist to the right and look back over the right shoulder.Tip from Sri Sri Yoga experts: Keep your feet glued in their place – this gives you a better twist!
- Keep the distance between your palms constant. Do you feel the stretch in your lower back?
- Breathing in, come back to the center.
- Breathing out, turn to your left and repeat the yoga posture on your left side.
- Breathing in, come back to the center.
- Repeat this yoga pose a few times on both sides and then breathing out, bring your hands down.
- Good for relieving constipation.
- Strengthens and improves the flexibility of the spine and waist.
- Good for arm and leg muscles.
- Opens up the neck and shoulders and strengthens the abdominal muscles and lower back.
- Beneficial for those with sedentary or deskbound jobs.
- Avoid practicing Standing Spinal Twist (Katichakrasana) during pregnancy, or if you have hernia, slip disc, or have had an abdominal surgery recently.
- Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.
- Keep your movements slow and graceful.
- Avoid moving your body with a jerk.
- You get better benefits when you coordinate your movements gracefully with the breath.
Reference: http://www.artofliving.org/in-en/yoga-poses/standing-spinal-twist-katichakrasana
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