STEP - 1

STEP - 2

STEP - 3

Starting Position: Sit with legs straight

Concentration: on the movement of the back

Breath: coordinated with the movement

Repetitions: each variation 10 times

Practice: Sit with legs straight. The back is straight and relaxed. Hands rest on the thighs.

Variation A - Rowing Forwards: >Place the hands beside the knees with palms facing down. >Inhaling pull the arms back, close the hands into fists (with the thumb inside) and lean the body back as far as possible. Straighten the arms upwards and bring the body upright. Open the fists. >Exhaling, with arms outstretched bend the upper body forward as far as possible. >Inhaling pull the arms back again and continue the rowing movement.

Variation B - Rowing Backwards: >Place the hands beside the knees with palms facing up. >Exhaling bend the upper body forward from the hips keeping the arms straight. >Inhaling stretch the upper body and arms up high and close the hands into fists. Lean the upper body back as far as possible, bring the hands to the shoulders and then towards the floor. Open the fists with the palms facing up. >Exhaling bend the upper body forward as far as possible with the arms straight. >Inhaling continue the rowing movement.

Benefits: Stimulates circulation, the digestive system and metabolic rate. Deepens and quickens the breath. Strengthens the back, abdominal and arm muscles while stretching the muscles of the back and the back of the thighs. Promotes mobility of the spine and the hips.

After this exercise relax in: Anandasana.




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