Dynamic Spinal Twist
| Sanskrit Name: | Gatyatmak Meru Vakrasana |
|---|---|
| Category: | Seated & Floor |
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Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Chest Opener, Hip Opener, Pawanmuktasa, Seated, Seated & Floor, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Psoas |
| Chakras: | Base, Sacral Centre, Solar Plexus Centre |
| Therapy: | Arthritis, Back Pain, Constipation, Diabetes, Fatigue, Herniated Disc, Indigestion, Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Sit with legs wide and straight. Raise arms to shoulder height and form hands into fists - thumbs inside. Take a breath in to prepare. Turn body and arms as a whole and maintaining alignment to left on an out-breath. Move left scapula back and right scapula forward. Inhale, as you return to the front. Exhale, turn to the right in the same way. Inhale, return to the front.
Stretches triceps, back, abdomen, and thighs.
Can turn head at end of movement if neck will permit. Fingertips to shoulders if arms get tired. Use a belt between hands and over back to keep arms in line.
Not for beginners or where the spine is to be protected.
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Dynamic Spinal Twist pose is part of the Pawanmuktasana Series III.Â
Benefits Of Practicing Pawanmuktasana Series III
- Eliminates energy blockages in the spine
- Activate lungs and heart
- Improves endocrine function
- Tones pelvic organs and muscles
- Keeps spine young (flexible)
- Remove energy blockages
- Eliminate stiffness in muscles
- Invigorates endocrine functions
Precautions
If you are pregnant (In second or third trimester), don’t practice this series.
Asanas In This Series:Â
- Rajju Karshanasana (Pulling The Rope Pose)
- Gatyatmak Meru Vakrasana (Dynamic Spinal Twist Pose)
- Chakki Chalanasana (Churning the Mill Pose)
- Nauka Snachalana Asana (Rowing the Boat Pose)
- Kashtha Takshanasana (Chopping Wood Pose)
- Namaskara Asana (Salutation Pose)
- Vayu Nishkasana (Wind Release Pose)
- Kawa Chalanasana (Crow Walking Pose)
- Udara Akarshanasana (Abdominal Stretch Pose)
