BHARADVAJA & # 39; S TWIST – Yoga Journal
- Start in Dandasana (stick pose); Move your sacrum in and up in the direction of your navel and prolong your sternum away out of your navel to elongate your entrance physique.
- Feel the pubic bone and tailbone fall evenly to the ground – the bowl of your pelvis stands upright and doesn’t spill ahead or backward. Also, observe that the 2 sides of your waist are the identical size.
- Imagine a central axis operating by way of your torso from the pelvic ground to the crown of your head.
- Emphasize each the size and the integrity of this axis. The column is straight and doesn’t tilt or curve to 1 facet or the opposite.
- Maintaining the imprint of this central axis, lean towards your proper hip and swing your legs to the left, bend your knees, and place your ft outdoors your left hip.
- Rest your left ankle in your proper arch and decrease your left sit bone to revive evenness in your facet physique of dandasana.
- Inhale and elongate alongside the central axis.
- Exhale and twist your higher physique that size to the precise. Hold your left sit bone heavy.
- Place your left hand below your proper knee along with your fingers going through again, and place your proper hand on the ground behind your proper hip.
- Pull again with the top of your left higher arm in order that the hand place doesn’t trigger your shoulder to curve ahead.
- Take your gaze to the precise, however guarantee that the twist in your neck shouldn’t be on the expense of the rotation of your backbone and trunk.
- Continue the important sample of breath; Use inhale to elongate and exhale to twist any quantity extra.
- Hold for 8-10 breaths, then launch them again to the center.
- Repeat on the opposite facet.
