1st (B) pose.
Virasana and Variation
Lateral Twisting in Virasana
Sit on your heels with the knee, the shinbone and the anterior part of the feet flat on the floor. Inhale and expand the ribcage Place the left palm on the outer side of the floor behind you. Exhale and twist the torso to the right. Do not constrict the armpits. With every inhalation, open the sternum. With every exhalation, rotate the torso. The degree of rotation on the left side of the body is more than the degree of rotation on the right. The sine should be erect with the torso twisting around it like a spool or a spindle. Draw the abdomen inward and upward toward the spine. Relax the neck muscle. Lift the sternum up toward the chin. The shoulders should be in level with each other.
Twist laterally both ways (details). |
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