Utkatasana Twist

Health & Nutrition - - HEAL THYSELF -

(Chair pose twist) Stim­u­lates the spinal nerves and mus­cles. Stand with legs hip-width apart. In­hale and push the hips be­hind. Start bend­ing the knees (make sure that the knees don’t go be­yond the toes to avoid any strain on the knees). In Namaste po­si­tion (join your hands in front of your chest), lift the chest up and stretch the spine. Ex­hale, and start twist­ing to the left side and lock the right up­per arm to the left thigh. Stay in the pose and pay com­plete at­ten­tion to your spine, while deep breath­ing. Hold the pose for 5-6 rounds of in­hala­tion. Re­peat 10 rounds, al­ter­nat­ing the sides (re­fer to pic for ex­act move.)

Puppy Pose ( Ut­tana Shis­honasana) stretches the spine, calms the mind and al­lows for more free and uid move­ment.

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