MODEL: YUKTHA RAJGOPAL
Stretching the sides of the trunk is important for improving the flexibility in the spine and the surrounding muscles, correcting posture imbalance, and enhancing the range of motion in the spine, the rib cage, and the shoulders. Here is one such posture using a yoga wheel. The posture also benefits the shoulder complex and the arms.
METHOD
* Place a yoga wheel, approximately 40cm in diameter and 15cm in width.
* Sit upright on your heels on a mat.
* Keep the yoga wheel in front at an angle of 45 degrees to your right.
* Turn the trunk to the righ ace your palms on the wheel.
* Stretch the trunk and ensure your arms remain straight.
* Begin rolling the wheel forward, lift the hips upward as you gently lean your torso forward.
* Aim at bringing your thighs at a perpendicular position with the floor.
* Stretch your trunk diagonally forward, allowing the torso to bend downward.
* Maintain straight arms as you press your chest towards the floor.
* Flex your neck slightly, rest the forehead and engage your arm muscles.
* Hold this position for approximately 25 seconds, breathing slowly and steadily.
* Slowly roll the wheel backward to return to an upright position.
* Sit back on your heels.
* Perform the movement keeping the wheel on the left side.
* Repeat and relax.