http://www.satyaliveyoga.com.au/wp-content/uploads/2012/10/logo.jpg 0 0 Christina Jagusiak http://www.satyaliveyoga.com.au/wp-content/uploads/2012/10/logo.jpg Christina Jagusiak2012-11-06 09:04:532021-05-27 15:33:38Churning the mill
- Sit in the Base Position (Prarambhik Sthiti).
- Separate the legs as wide apart as comfortable.
- Interlock the fingers of both hands and straighten the arms horizontally, keeping the shoulder height throughout the practice.
- Bend forward from the pelvis and lengthen the arms and torso in front.
- Pivot to the right so that hands pass above the right toes.
- Continue a rotating movement leaning the body backward and arms to centre.
- Then move from the pelvis over to the left, extend the hands forward above the left toes.
- Cycle through the centre leaning as far forward as suitable then continue to the right.
- The straightened arms and upper body move in a circular motion likened to churning a mill.
- Practice 5-10 rotations clockwise and 5-10 rotations anti-clockwise.
- Inhale when leaning back.
- Exhale when moving forward.
- The sensations in the lower back, hips and pelvic area.
- Making the circular motion fluid and smooth.
- Synchronizing the movement with the breath.
- Keep the knees bent and make smaller rotations.
- Slipped disc.
- Improves flexibility and strength in the lower back and spinal column.
- Tones the waist and pelvis.
- Helps to remove constipation.
- Helpful in menstrual irregularities, prenatal and postnatal stages of pregnancy.