Yoga Positions

Stage spinal flexion

In this stage it is best if you can hold your legs just above the ankles; if you cannot do this then you can hold your legs at a higher point. Twist your arms so that the palms face backwards while still holding your legs. Keep your hands fixed in this position throughout. Breathe out deeply. Then as you breathe in move your body as follows:

Raise your head and shoulders forwards and upwards as high as comfortably possible. Simultaneously you should tense your arm muscles and try to pull your lower back downwards.

This is difficult to describe; if you try for yourself you will understand.

The lower and middle part of the back has to be pulled downwards by bending and tensing the arms; the head and shoulders have to be raised as high as possible.

This movement will apply a powerful tension and stimulation to the whole spine. You will also feel a strong contraction of the abdominal muscles.

Hold your breath while applying this flexion in the spine.

This is the final pose for stage 4. Then release the flexion.

Breathe out and repeat stage 3; that is, try to touch your head to your knees. Breathe deeply and slowly for a short duration. Then repeat stage 4.

Stages 3 and 4 can be done one after the other for as long as you have available time.