you might have a little bit of you might have a a little bit of sciatica a little
bit of lower back pain I might have the trick Supta matsyendrasana the
universal spinal twist hello everybody my name is Cristine and I'm coming to
you from Paris where I live and work and I'm going to be bringing you yoga
tutorials every Friday morning from midnight Paris time if you don't
understand something or you want a little bit more detail about what you've
just seen you can also go to my blog yoga flower of Paris calm for further
information but in the meantime let's get started hi everybody welcome back
today we're going to be looking at a pose called the universal spinal twist
supta matsyendrasana this fabulous posture is just magical for
anyone experiencing lower back pain or sciatica and the physical benefits
besides that is improves hip disorders it massages the abdominals and it
relieves constipation and is it so super spine release to perform after back
bends the therapeutic benefits is that it aids and stimulating the pancreas and
insulin secretion and therefore helping diabetes but it is to be avoided if you
have any kind of pain in the hip region so how we get into it we're going to lay
it down in savasana bending that the legs and lowering down on the elbows
carefully and then stretching out the legs now we're going to put the both of
the arms out into a cross position okay and we're going to bring the right knee
up into the chest and catch hold to it with the left hand we're going to inhale
and on the inhale we're going to cross the right knee over to the left side
keeping the left leg completely active the foot flexed keeping both of the
shoulders on the ground if we can now if if for some reason you can't come down
this far without your shoulder coming up like this okay what you're gonna do is
you're just gonna hang out here if your shoulder starts to come up about this
angle then just stay here and breathe into the into the posture because that
breath is gonna do a lot to bring you into this posture I'm telling you okay
so if your shoulder starts coming up just stop where it is put the shoulder
back down onto the ground and just stay here if not continue going as far as you
possibly can into the posture releasing all the abdominal muscles and breathe
it's really the stomach here that wants to get in the way did it starts getting
afraid for some reason so just let it go just abandon the whole abdominal region
and on the inhale we're gonna bring it back up and the leg slowly back down to
its partner just hang out here for a minute and now we're going to bend the
left leg catch it with our right hand keeping that right foot flexed the right
leg completely straight I'm going to inhale and on the exhale we're going to
start bringing that left knee across the body to the right side shoulders on the
ground and again if your shoulder starts going up like this and you're trying to
bring that knee down bring the knee back up find that place where the shoulder
stays on the ground and just stay there and really let that breath work do the
work for you because as time goes by that breath is gonna make you it's gonna
let that knee just float down just give it some time
so bring it over as far as you possibly can
breathe let the stomach go and inhale and come back up on the inhale and
straighten the left leg just hang out now we're going to do that one more time
and we're just gonna put another phase into a phase to bend the right leg catch
it with the left hand catch your knee with the left hand and on the exhale
bring it over across the left side with both shoulders on the ground the left
leg is active the foot is flexed now inhale and on the exhale turn the head
to look at the right hand and again abandoned the totally at the abdominal
region and inhale come back to the center release the right leg down to the
left leg bend the left leg catch it with the right hand keeping that right leg
completely straight the right foot completely flexed inhale and on the
exhale bring that left knee over to the right side keeping that left shoulder on
the ground let the stomach go and turn your head to the left to look at the
left hand
and inhale come back up place in the left foot next to the right foot just
hang out here for a minute and bring both knees catching the tibias and both
of the hands and just give your lower back a little massage rocking back and
forth and when you're ready roll to the side and push yourself up with the right
hand and come back into a seated position there you have it suta motsi
under asana the universal spinal twist yummy hope you enjoyed it take care of
each other namaste thank you for stopping by again
I hope you enjoyed it I hope you found it helpful and if you did and you think
it might help a friend of yours or somebody you know with the same problem
or need please do so if any of you haven't already done so subscribe to my
channel give me a comment a thumbs up that'd be great you can also find me on
Facebook on Twitter and on Instagram in the meantime until we see each other
again take care of each other
For more infomation >> Xe Nâng Người Lâm Tùng Chiều Cao Làm Việc 16m - hotline: 0936286559 - Duration: 2:23. 
For more infomation >> Natation | Comment BIEN s'étirer ? - Duration: 4:40. 
For more infomation >> Audi A4 AVANT S-EDITION/LED+XENON/SPORTST/CHROMELIJSTEN/INR&GAR.MOG. - Duration: 0:59. 
For more infomation >> Hessen steht im Stau und in überfüllten S-Bahnen 1/2 - 22.11.2017- 119. Plenarsitzung - Duration: 42:10. 
For more infomation >> MINI 1.6 COOPER S 184 PK WESTMINSTER UITVOERING 1E EIGENAAR. - Duration: 0:54. 
For more infomation >> Laeticia Hallyday bouleversée, comment elle tient le choc pour ses filles Jade et Joy - Duration: 2:16. 
For more infomation >> Les animaux pour bébé en français - (Partie 6) Sons d'animaux de la ferme - Duration: 4:40. 
For more infomation >> Les animaux pour bébé en français - (Partie 9) Sons d'animaux pour Enfants et Bébés - Duration: 21:50. 
For more infomation >> MC Solaar revient après dix ans d'absence - Duration: 5:35. 
For more infomation >> Les animaux pour bébé en français - (Partie 7) Les poissons les plus grand du monde - Duration: 2:26. 
For more infomation >> Les animaux pour bébé en français - (Partie 8) Sons d'insectes - Duration: 2:25. 
For more infomation >> Les animaux pour bébé en français - (Partie 10) Sons d'animaux du ZOO - Duration: 3:44. 
For more infomation >> Big data: The Shell investigation - (VPRO documentary - 2013) - Duration: 49:36. 
For more infomation >> 【Shadowverse】死靈-中速死靈 - Duration: 20:51. 
For more infomation >> Novi serijal na kanalu!!! Zadivite VUKOJA!!! REAGUJEM NA VASE TRIKOVE I FLOURISHE!!!! - Duration: 5:35. 
For more infomation >> Julien Clerc explique pourquoi lui et sa femme se sont définitivement installés - Duration: 1:35. 
For more infomation >> Julien Clerc installé à Londres, il a tout vendu Sauf l'objet le plus important à ses yeux - Duration: 1:51. 
For more infomation >> Learn colors with Toy and balls
For more infomation >> 5 Aliments Pour Bien Dormir. Tout Savoir Sur les Aliments Sommeil - Duration: 7:27. 
For more infomation >> Johnny Hallyday veut partir à son heure et à sa façon - Duration: 2:43. 
For more infomation >> Grande Fratello vip: Giulia delusa dal messaggio di Andrea Damante - Duration: 3:39. 
No comments:
Post a Comment