Exercise-101: Bhu namanasana (The spinal twist and prostration pose)
- Sit with the spine erect and the legs stretched forward.
- Place both hands by the side of the hip.
- Twist the torso 90 degrees to the left, then bend the upper body and touch the nose to the ground.
- The hips should not rise off the floor.
- Straighten the trunk and return to the forward facing position.
Breathing-
- Inhale while facing forward and while raising the trunk.
- Exhale while bending.
Duration-
Practice a maximum of 10 times on each side.
Concentration-
On relaxation of the back muscles or the breath.
Benefits
This asana stretches the spine and lower back, making the muscles supple and stimulating the spinal nerves.
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