From the spinal twist pose, roll your legs around so that you are on your knees with your feet close together behind you. Arch your back and grasp your right ankle with your right hand and your left ankle with your left hand. Raise your hips up toward the ceiling while allowing your head to relax backward. Breathe easily in this position for
about ten seconds, then slowly lower your hips and raise yourself up, so you are again resting on your knees. Close your eyes and with your attention in your spine, envision energy moving up from your base to your skull.
This pose opens the pelvis and the spine, strengthening the neck and back muscles. Be conscious of your breath while holding this pose, having the intention to expand your chest with each deep inhalation while you stretch upward. In addition to forming the shape of a wheel (chakra), this pose activates each energy center.
Was this article helpful?