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.
- 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
- 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
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.
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