PARSH-vah bah-LAHS-ah-nah
A gentle kneeling twist that releases tension in the upper back, shoulders, and neck. It is a relaxing pose that improves spinal flexibility and encourages deep breathing.
From a table top position, reach one arm up toward the sky.
Slide that arm under your body, bringing your shoulder and ear to the mat.
Relax your weight into the floor and breathe deeply.
Keep your knees and shins grounded for stability.
Let your torso feel heavy and supported by the earth.
Keep your hips over your knees as you twist.
Reach your top arm forward or keep it on the floor for balance.
Relax your neck and allow your head to rest comfortably.
Stretches the shoulders and upper back.
Releases tension in the neck and spine.
Improves spinal rotation and flexibility.
Calms the mind and reduces stress.
Promotes relaxation and internal focus.
Place a folded blanket under your shoulder or head for extra cushioning and to help you relax into the twist.
Place your head on a block if the floor feels too far away, ensuring your neck stays long and comfortable.
Gently place a hand on the student's upper back or shoulder to encourage a deeper, grounded twist.
Be very gentle; ensure the neck is safe.
Slide one arm under your body and lie on your shoulder.
Reach through and rest your shoulder on the floor, letting your body feel soft and relaxed.