Bhu namanasana

Exercise-101: Bhu namanasana (The spinal twist and prostration pose)

• Sit with the spine erect and the legs stretched forward.
• Place both hands by the side of the hip.
• Twist the torso 90 degrees to the left, then bend the upper body and touch the nose to the ground.
• The hips should not rise off the floor.
• Straighten the trunk and return to the forward facing position.

Breathing-

• Inhale while facing forward and while raising the trunk.
• Exhale while bending.

Duration-
Practice a maximum of 10 times on each side.
Concentration-
On relaxation of the back muscles or the breath.
Benefits
This asana stretches the spine and lower back, making the muscles supple and stimulating the spinal nerves.

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Spinal Twist Asanas