If
you do not get it from yourself, where will you go for it?
-Zen Saying
STARTING A YOGA PRACTICE <<< complete list >>>
Twist Asanas (18-19)
18. Spinal Twist / Ardha Matsyendrasana
Note: It is beneficial to do twists after back bends (13-17), as they relieve lower back tension. This illustration depicts a more advanced version of spinal twist. You can keep the opposite leg straight to make this asana more obtainable. Sitting with legs out in front, hug your right knee towards you. Put the right foot on the floor close to the left knee (or wherever is comfortable and allows you to keep your spine straight). Hug the right knee with the inside of the left elbow and slowly twist to the right, putting your right hand on the floor behind you. Inhale as you lengthen the spine, exhale. Twist a little further, bringing the right ribs towards the wall behind you. Hold for several breaths. To deepen the pose, cross the left elbow to the outside of the right knee. Do this only if you can keep the spine long and not hunch the shoulders. Keep the shoulders relaxed. Continue to breathe. Unwind slowly and rest for a few breaths before repeating to the other side. Benefits: Spinal twists help to relieve lower back strain. They tone the abdominal organs, especially the organs of digestion, and release blocked energy in the spine.
19. Reclined Twist / Jathara Parivartanasana
A great, relaxing twist which helps to release tension from the lower back. Can be done with the knees straight or bent. Hug the knees towards you and bring them slowly over to the right. Arms out in a wide 7. Try to bring the left shoulder to the floor. Straighten the knees if you would like. For abdominal strength, hold the legs a few inches off the floor. Hold, breathe, enjoy. Repeat to the other side. Benefits: Same as 17.
Abdominal Strengthener (20)
20. Forward Boat Pose / Paripuma Navasana
Note: To ensure that you do not strain your neck while doing this asana, keep the chin away from the throat. This pose can be done from a seated or prone position. From a seated position, balance as best as you can on your sitbones and then slowly stretch the legs out diagonally away from you. Don’t worry about straightening the knees if it is difficult to do so at first. If you need to keep the hands on the floor behind you for support, do so. If you can, stretch the arms out in front. Be sure to breathe. Rest when you’re ready and repeat a few times. Breathe energy into the belly while in the pose and while resting. From a prone position, bend the knees and put the feet on the floor, hands resting on the thighs, fingertips towards the knees. Slowly begin to straighten the legs at the same time as you raise the torso off the floor. Try to balance on the sitbones. Breathe! Rest and then repeat a few times. Benefits: Strengthens and tones the abdominal muscles. Strong abdominal muscles help protect your lower back from working too hard. Ignites the third chakra, the power chakra.
