Windmill Pose And Little Boat Twist – Step By Step Instructions

By Patricia | March 25, 2009
Windmill Pose & Littlie Boat Twist

Yoga Postures For Windmill Pose

This is more of an exercise, than just a Yoga pose. For this reason it qualifies as a dynamic asana (pose). It is known to have a tremendous effect on the chest, lungs and abdominal region, while giving an excellent workout to the whole back and spine.

  1. To begin, stand in Tadasana (Mountain Pose), legs at least one foot apart, toes pointing slightly inward. Place your hands at the back of your hips, supporting your lower back. Your hands should remain there throughout the pose.
  2. With a deep inhalation slowly twist your torso to your left, only from the waist upwards. Your pelvis and legs should remain stationary.
  3. Now, exhale and bend forward from the waist. Try to touch your forehead to your left knee.
  4. In one smooth motion, with a deep exhalation, slowly swerve your torso and head toward your right knee.
  5. Now, with a deep inhalation, raise your torso and face right. When you come up to a standing position, you should also simultaneously finish the inhalation.
  6. Hold your breath as you rotate your torso back to the left and center.
  7. Repeat the whole sequence 5 - 6 times.
  8. Note: Be extra careful when doing this pose if you are nursing shoulder, spine or lower back aches.

Yoga Postures For Little boat twist

This exercise is also called Parsva Pavana Muktasana. It helps increase the flexibility of the back, while giving a very good massage to the abdominal organs. It also exercises the muscles of the chest and lungs, thereby increasing breathing capacity.

  1. This Yoga exercise takes off from Pawanmuktasana (Wind Relieving Pose). To begin, lie on your back, exhale and draw both knees to your chest.
  2. Now spread out your arms in a T position, palms flat down on your mat.
  3. Next, with a deep exhalation, drop your bent knees to the left and, simultaneously, turn to look to the right.
  4. Keep stretching, waist downward, to the left and waist upward to the right. The movement should be a lot like squeezing a wet towel in both hands to drain it completely of water.
  5. Hold the pose for 15 – 30 seconds, breathing normally.
  6. With an inhalation come back to the center, knees still bent.
  7. Repeat the exercise on the other side. This time your legs drop to your right and your head and torso turn left
  8. Hold the pose for the same length of time as you did earlier.

Note: Those who have had a recent knee injury or hernia should avoid the Little Boat Twist.

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