1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend both knees into the chest.
2. Exhale drop both knees over to the left side of your body, twisting the spine and low back. Slide the knees as close to the left arm as possible. Look at the right finger tips.
3. Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knees down, so you do not have to use any effort in this posture.
4. Breathe and hold for 6-10 breaths.
5. To release: inhale and roll the hips back to the floor.
6. Repeat on other side.
Benefits: Belly Twist pose stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.
Contraindications: Recent or chronic injury to the knees, hips or back.
Modifications: A) Place a folded blanket under the knees.
Variations: Rest the left hand on the right knee adding more weight for gravity to pull the knees down.
Use one or more of the following postures to build a sequence leading up to this pose: Wind Relieving pose, Joyful Baby, Bridge.
Use one or more of the following postures to build a sequence ending after this pose: Bridge, Plow, Shoulderstand.
Our Sponsor
Summer Tea Savings - 20% Off Orders over $50 (excluding Tea of the Month or Gift Certs) with coupon "SUMMERTEA" at
Art of Tea.
|
| Premium Content |
|---|
| Our membership site is chocked full of detailed yogic information and deluxe features. Take our membership tour to find out all of the benefits of joining. |
| Yoga Poll |
|---|
| Yoga Scholarships |
|---|
| To encourage and support the development and training of great yoga teachers we have created a Yoga Scholarship program. If you need financial assistance for your 200+ hour yoga teacher training please apply for our scholarship. Partial scholarships are awarded twice a year to qualified candidates. |
| Yogic Wisdom |
|---|
|
No one can please everyone. Your mental peace is more important. If you are in peace, then others around you will feel peace. So your best effort should be to work on yourself. Baba Hari Dass |
| Spread the Love |
|---|
|
Add this page to one (or more!) of your favorite social bookmarking sites: |
| Yoga Basics Retreats Come to our Costa Rica Yoga Retreat and spend the beginning of your new year in a rainforest paradise! |
Japa Mala Beads Use one of our hand-crafted prayer beads to calm the mind and summon your soul. |
SacredOms.com We have searched the world to bring you a collection of sacred Om symbols to adorn your body and abode. |