Seated Spinal Twist In A Chair (Bharadvajasana)

Type : Seated

Justification : Twist, restorative twist

Complimentary Posture :  self-complimentary,  Malasana in a chair.

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The Gate Pose (Parighasana) As It Resembles The cross Bar Of A Gate

Type : Sitting (from starting point)

Justification : Hip opener and lateral bend

Complimentary posture :  self complimentary as the lateral movement helps to counter-balance lateral twist extensions. Can be practiced before Uttitia Trikonasana or Uttita Parsvakonasana.

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Head To Knee Pose (Janu Sirsasana)

Type : Sitting

Justification : Hip opener, hamstring, inner thigh stretch. spinal and arm stretch

Complimentary posture :  Virasana,  purvottanasana

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Inverted Staff Pose In A Chair : Viparita Dandasana

Type :  Inversion 

 Justification : backward bend 

Complimentary posture : Twists in a chair, supine or seated. Upward Bow Pose, Headstand

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Universal Spinal Twist : Supta Matsyendrasana or Jathara Parivartanasana

Type : Supine

Justification : twist, restorative twist

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Child’s Pose With A Friend : Balasana/Adho Mukha Virasana

Prone Posture

Self complimentary

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Twist & Detox (Lower Back Relief Part V)

Seated TwistPosition ( Bharadvajasana I)

 Type : Sitting

Justification : Lateral Extension (twisting movements)

ComplimentaryPosture: Self complimentary

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Tips for Lower Back Relief (Part 3)

Two-Footed Bridge Pose / (Dvipada Pitham)

Supine Posture

Justification : Backbend symmetrical frame

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Tips for Lower Back Relief (Part 2)

  1. Child’s Pose    (Adho Mukha Virasana)

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Tips for Lower Back Relief (Part I)

1. Knees-to-Chest Pose (Apanasana, Supta Eka Pada Pavan Muktasana & variations)

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Reclining hand to big toe pose : Supta Padangusthansana

Supta Padangusthansana : (Reclining hand to big toe pose)

Supine Posture

Self complimentary posture

Justification :  Ham-string stretch

Physical benefits : Better circulation in the hips, legs and feet. Aligns the pelvis. Balances the two sides of the back. Opens the hips and stretches the hamstrings, thighs, groins and calve muscles. Strengthens knee and ankle joints. Stimulates prostrate gland and abdominal organs, thus aiding in digestion. Helps recovery from cardiac condition.

Therapeutic benefits : Relieves sciatica, backpain, and helps to relieve menstrual cramps.

Removes stiffness and arthritus in hip joints and prevents hernia. Calms high blood pressure.

Limitations: Although a good pose for high blood pressure, use a blanket or brick under the head in this case. Do not practice if you have diarrhea, asthma, bronchitis, migraine or stress related headache. Do not do the variations (ex.: Parivrrta Supta Padangusthasana) during menstration.

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