The torsion exercises performed while lying down are an important and requisite group in the yoga practice, they work on the mobilization and swivelling on the axis of the whole backbone, from the edge bone to the last neck bone, that supports the cranium.
Those who suffer from lumbago and sciatica should permanently work on the lumbar part of the backbone.
A light “crack” can sometimes be heard when practicing this exercise which indicates that the backbone reverted to its place without pain, as there is no exterior force acting on it.
Thus, it is impossible for a vertebra to get dislocated or for a secondary luxation to appear. The movement has to be done during one exhalation, without any pressure or violence to the backbone until the inferior part of the back gets relaxed.
This exercise does not act only upon the shoulders. The entire trunk has to be tilted carefully to transfer the weight from the inferior part of the backbone, which needs then to be completely relaxed.
The concentration will be on the relaxation of the muscles from the inferior part of the back, which will help the torsion act more efficiently and powerfully on the intervertebral spaces, without the normal resistance of the muscles.
This exercise is very useful for preparing the backbone for an easy performance of MATSYENDRASANA, one of the main asanas from hatha yoga.
A perseverant practice will eliminate the energetical blockages from the spine, which will influence positively the health and the free ascension of the energies in the spine. Consequently, this asana will contribute to our success in the spiritual practice.
WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing this asana, but you need to perform it gradually without any violence upon the spine. Severe pains indicate serious problems of the spine; in this case the posture must be performed gradually, slowly as much as mobility allows.
EXECUTION ON THE LEFT SIDE
STARTING POSITION
Lie down on the floor with your head towards the magnetic north. Put your lumbar area as close to the floor as possible.
Keep the hands away from the body with the palms facing upwards; the legs are apart from each other.
FIRST STAGE
Bend the left leg, placing the left sole on the right leg lying on the floor. Place the right hand on the left knee. The head remains straight.
FINAL POSE
Exhale completely with a slight contraction of the abdomen. Push the left knee to the right pressing it to the floor with the help of your right hand, thus twisting the trunk to the right and making a maximum contortion of the lumbar vertebrae.
The left knee has to remain unmoved on the floor during the exercise. Now place the left hand on the floor perpendicularly to the trunk the palm facing downwards.
Spin your head to the left looking straight to the finger tips of your left hand. Keep the shoulders stuck to the floor during the whole exercise.
Relax as much as possible the base of the spine while executing the posture. Remain in this position with your eyes closed, breathing calmly and deeply.
Feel the free flow of the energies through the backbone, an overall relaxing and energizing state. Return to the starting position. Stretch the bent leg and put the hands near the body and relax.
FOCUS
Concentrate to perceive the activation of the subtle force centre Manipura Chakra in its receptive, sensitive aspect and notice the awakening of will, self confidence, optimism, enthusiasm.
EXECUTION ON THE RIGHT SIDE
STARTING POSITION
Lie down on the floor with your head towards the magnetic north. Put your lumbar area as close to the floor as possible. Keep the hands away from the body with the palms facing upwards; the legs are apart from each other.
FIRST STAGE
Bend the right leg, placing the right sole on the left leg lying on the floor. Place the left hand on the right knee. The head remains straight.
FINAL POSE
Exhale completely with a slight contraction of the abdomen. Push the right knee to the left, pressing it to the floor with the help of the left hand, thus twisting the trunk to the left and making a maximum contortion of the lumbar vertebrae.
The right knee must remain unmoved on the floor during the entire exercise. Then place the right hand on the floor, perpendicularly to the trunk, with the palm facing downwards.
Spin the head to the right, looking straight to the finger tips of your right hand. Keep the shoulders stuck to the floor during the whole exercise.
Relax the inferior part of the spine as much as possible while performing the posture. Remain in this posture with your eyes closed, breathing calmly and deeply.
Feel the free flow of the energies through the backbone, an overall relaxing and energizing state. Return to the starting position. Stretch the bent leg and put the hands near the body and relax.
FOCUS
Concentrate to feel the activation of the subtle force centre Manipura Chakra, in its control, positive aspect. Feel the awakening of will, self confidence, optimism, enthusiasm.
ERRORS TO AVOID
The most common mistakes are not sticking the shoulders or the knees to the floor or not keeping them stuck there during the asana. Another possible error is to forget, in the final pose, to spin the head to the left or right.
EFFECTS
The lumbar torsion on the floor stretches the short and oblique muscles connected directly to the spiny apophyses of the vertebrae.
Studies proved that these muscles are very important: the long muscles provide mobility to the back and the short and oblique ones (also called “the position muscles”) act permanently for maintaining a correct position of the back.
This posture also acts on the fifth lumbar vertebra. This vertebra has become the most fragile point of the human body as it supports very much of the body weight.
The performance of this posture leads to a normalization of the lumbar-sacral joint (the fifth lumbar vertebra and sacrum) and also of all the other lumbar vertebrae. It also acts positively on the solar plexus and on the abdominal organs.