Benefícios
Deep spinal twist that stretches hip and outer thigh. Melhora spine mobility.
Passos
- Sit upright
- Bend right knee and place foot outside left knee
- Hug right knee toward chest with left arm
- Place right hand behind back
- Twist toward right
- Hold 30–60 seconds
Dicas
Mantenha spine long, not rounded. Inhale to lengthen, exhale to deepen twist.
Perguntas Frequentes
Is this pose safe for the spine?
Yes, when done with proper alignment. Avoid if you have spine issues — consult a healthcare provider first.
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