How to Achieve the Perfect Spinal Roll

Jhulana Lurhakanasana translates to 'Rock and Roll" but often referred to as the Spinal Roll pose. It is a beneficial pose for relaxation, stress relief, and posture.

ILYNSI YOGA - Young woman doing yoga in the park in spinal roll position 

Benefits

  • Makes the spine more flexible, energetic and youthful
  • Massages all the vertebrae in the neck and spine
  • Relaxes the whole nervous system and establishes a better connection between the central nervous system and the rest of the body
  • Creates a soothing effect to support better sleep

ILYNSI YOGA - Young woman doing yoga in the park in spinal roll position 

 

The Pose

  • Take a seated pose at the top of your mat
  • Bring your bent knees to your forehead while simultaneously bending your head toward your knees
  • Put your hands under your knees either joining your hands or holding them under the knee crease
  • Keeping your spine rounded, gently swing back and forth, imitating the swinging motion of a rocking chair
  • Straighten your knees just as you swing backward and then immediately bend them again as you swing forward
  • Prevent from straightening your spine as you roll backward or rolling back too far on your neck. Feel for the massaging action on your spine

ILYNSI YOGA - Young woman doing yoga in the park in spinal roll position

Breaths: Do this exercise four or six times, then lie down to relax until your breath returns to normal again. Take a few deep breaths while still lying on the floor. inhale oxygen when you rock backwards, and exhale toxic air as you come back forward.

Avoid

  • Back issues

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