The revolved abdomen pose is a beginner s level asana and requires engaging the abdominal muscles firmly. It stretches the hip and spine and is effective for providing relief from cramps. This twisted belly position is also beneficial for detox. Yoga expert Mahua Deb, trainer, Defence Welfare Association and at Vishakhapatnam Urban Development Authority (VUDA) shares the technique for performing this asana:
Steps:
Lie in the supine posture, legs together and arms stretched out sideways at shoulder height, palms facing down.
Lift both the legs upwards at 90 degrees to the torso and while exhaling take them on to the left side while turning your head towards the right side.
Inhale and lengthen the spine while you place the legs on the ground on the left side and exhale while trying to keep both the shoulders on the ground.
Hold for 30 seconds or more and then bring the legs and body back in the middle with legs 90 degrees to the torso and move them towards the right side of the body and head towards the left.
Repeat on the other side.
Variation (This can be done with bent knee as well)
From supine posture and arms stretched sideways at shoulder height, bent both knees and place feet on the ground, then bring the knees close to the chest while lifting the hips.
Swing the knees towards the left side and place them on the floor and keep your head and gaze towards the right.
Inhale and lengthen the spine in this position and while exhaling try and keep both shoulders on the ground. Hold for 30 seconds or more.
Now bring the knees back to the centre with feet on the ground and repeat on the other side.
Benefits
Brings flexibility and elasticity to the spine and releases stiffness in the lower back and hips.
Improves digestion, promotes better circulation and reduces fatigue and stress.
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