Spinal twist or twisting

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Spinal twist or twisting

spinal_twist

Tadasana

  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti): Tadasana

II. Practice

  • Keep the legs about one meter apart.
  • Raise the hands sideways parallel to the ground while breathing in.
  • Keep the legs firm on the ground and twist to the right, keeping the right hand straight.
  • Simultaneously twist the neck and look at the tip of the fingers of the right hand.
  • Bend the left hand at the elbow to bring the hand close to the chest.
  • Come back while breathing in.
  • Repeat the same on the left side.
  • Gradually increase the speed to your maximum capacity.
  • Repeat 10-20 rounds.
  • Slow down the speed and stop the practice.
  • Relax in Tadasana.

NOTE:

  • All twisting should be above the waist level. Keep the body straight and firm, below the waist.
  • Don’t bend the knees.