Time
1-5 Minutes
2-3 times per week
Muscle Group
Abdomen, lower back, buttocks
Difficulty
Easy
Fitness Type
Stretch
Safety Tips
Avoid this exercise if you have a knee injury or if your hips are too tight. Do not force this pose on your body because it might not apply to you.
Equipment Required
Any mat is necessary for this exercise. If your hips are very tight, you can sit on a bolster or block.
Yoga Water are great for this . Read are reviews on the various types of mats available.
Number of Reps and/or Length of Time
Beginners
1-2 minutes
10 secs hold
Repeat 3 times
Intermediate
2-4 minutes
20 secs hold
Repeat 4 times
Advanced
3-5 minutes
30 secs hold
Repeat 5 times
Instructions
Step 1
Watch the instructional video, then read the following for clarification.
Sit straight on the edge of the mat with your legs straight. Cross your legs by the shin and your foot behind the opposite knee
Step 2
Place your right hand behind you.
Step 3
Twist your body as you touch your left knee with your right hand. Spine straight and facing forward.
Step 4
Hold for up to 10 breaths.
Step 5
Exhale as you come back to the center.
Step 6
Do the reverse of the position.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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