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Judul : thread the needle yoga pose
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thread the needle yoga pose

another great way to release the back at theend of your practice is lying down twist. there are several ways you can approach this.depends on your range of motion and flexibility. the simplest way is just to lay on your back.bring your knees in towards your chest and just hug them for a moment and then open thearms to a t and let your knees fall over to the side and as you hit this position, youwant to look over your opposite shoulder towards

thread the needle yoga pose , the other side. if the shoulder doesn't touchand it lifts up that's ok. going to the other side. and if you want to be more this wayyou can and slowly bring your shoulder down. if you experience any discomfort in the backor you need more support. when you get to the other side, you can put a cushion or apillow or a blanket between the knees and

let yourself relax. if you still need moresupport you can also put a pillow or a blanket underneath this part of the knee. anotherversion of this twist is taking and leaving one leg straight and taking the top leg andbending it over and for many people they need some extra support. so, grabbing that blanket,or maybe a block and letting your knee rest on that will help or if you want to let everythingfall over and slowly work to press the shoulder back and you can do so. and the third andfinal way to twist, you always want to make sure you do both sides, whichever versionyou pick. and hold it for about 30 seconds to a minute. the last version resembles theeagle arms we did in our warm ups. you'll take the right leg and cross it over the leftand scoop it around. and then whatever, if

your right leg is over then you twist slowlyto the left and this is probably the deepest most intense twist. and again, if you haveany back issues or any disc problems, you need to consult a doctor before doing anytwists at all. and that's laying down twist.

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