Spinal Twist

Position : Tadasana

Practice :

• Keep the legs apart about a meter.
• While inhaling, stretch the arms sideways at shoulder level.
• Keep the legs firm on the ground and keeping the right arm straight, twist to the right.
• Simultaneously twist the neck and gaze at the tip of the right fingers.
• Bend the left hand at the elbow to bring the hand close to the chest.
• While inhaling, come back.
• Repeat the same on the left side.
• Increase the speed gradually to your maximum capacity.
• Repeat 10 to 15 rounds.
• Slow down the speed and stop the practice.
• Relax in Tadasana.

Note :

• See that the twisting movements should be above the waist level.
• Keep the body below the waist, straight and firm.
• Do not bend the knees.

 Benefits :

• Gives flexibility to the spine and removes stiffness of the back.
• Massages the inner muscles and organs.
• Cleanses and detoxify the body.
• Tones the abdominal organs.

Precaution :

• Avoid this posture who is suffering from injury of spine, neck and knee.