Bentleg supine twist Variation Jathara parVritti Variation II

A good back routine often includes both an upper and a lower back twist. The bent-leg supine twist variation is appropriate here because it's easy to execute. We offer you a number of other effective twists in Chapter 12.

If you're having a disc-related problem, be very careful of twists. If you have any negative symptoms, such as pain or numbness, leave the twist out and speak to your physician before adding it back to your program.

1. Lie on your back with your knees bent and feet on the floor at hip width; extend your arms out from your sides like a T, with your palms down and in line with the top of your shoulders.

2. As you exhale, cross your right leg over your left leg, slowly lower your bent legs to the left side and then turn your head to the right as shown in Figure 22-17.

Keep your head on the floor.

3. As you inhale, bring your bent knees back up to the middle; as you exhale, slowly lower them back down to the same side.

4. Repeat Steps 1 through 3 three times and then stay down on the left side for 4 to 6 breaths.

5. Repeat Steps 1 through 4 with the left leg on top to the right side.

If the cross-over twist variation is too difficult, try this same twist with the legs uncrossed and both feet on the ground.

Supine Twist

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Lessons In Gnagi Yoga

Lessons In Gnagi Yoga

This book is a beautiful explanation of Yogi Philosophy. Everything about Hindu philosophy for the non-Eastern reader. It talks about nature, forces and reason. The Yogi Philosophy and its several branches or fields are presented with great detail.

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