Going Back To Basics Exercise 4

Good Tuesday everyone!

How have the exercises been going for you? When I begun I started off with a lot of forward folding to stretch out my back and the back of my legs. But there is so much to stretching out the body and I had to go bit by bit.

Today I will be showing you 2 Asanas that aided me in how I begun to incorporate forward folding and twisting to stretch out the back and the sides of my back. It’s not easy to do any form of stretching much less twisting when one has back issues, so we really need to be careful.

Always practice safely and always listen to the body. Slow and steady wins the race!

I shall start with the Marichyasana A 🙂

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Benefits of the Marichyasana A

  1. Lengthens the spine and the muscles surrounding the spine
  2. Opens the shoulder joints and muscles surrounding the shoulders
  3. Lengthens back of thighs
  4. Compression of the intestines aids in digestion
  5. Strengthening of the core muscles
  6. Compression of the lymph nodes improve immune system

How To Execute the Marichyasana A

Let’s start with right leg.

  1. Tuck in the tailbone and engage your core
  2. Internally rotate the left leg slightly
  3. Bend the right leg
  4. Lengthen the spine and fold from the hips
  5. Reach the arms forward and reach the right arm around the right shin and to the back
  6. Left arms goes to the back and grabs the right hand
  7. Use the core to pull the torso forward and toward the shin
  8. Keep the shoulders away from the ears
  9. Lengthen the spine and aim the head for the feet
  10. Take 5 deep breaths

Remember that the aim isn’t to reach the head to the shin, but instead to lengthen the spine.

Now to lengthen the sides of the body with Marichyasana C 🙂

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Benefits Of Marichyasana C

  1. Compression of the intestines will help aid in digestion
  2. Lengthens the sides of the torso
  3. Opens the shoulders and chest
  4. Lengthens the hamstrings
  5. Improves flexibility of the spine

How To Execute The Marichyasana C

Let’s start with right leg.

    1. Tuck in the tailbone and engage your core
    2. Internally rotate the left leg slightly
    3. Bend the right leg
    4. Lengthen the spine and twist to the right from the lower, middle and upper back.
    5. Use the left elbow and brace it against the right knee to deepen the twist.
    6. Slowly turn and look in the direction of the right shoulder
    7. Keep the shoulders away from the ears
    8. Lengthen the spine
    9. Take 5 deep breaths

Have a great day and pop in to check for updates later this week!

Love and Light,
Jessica

 

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