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Windmill Pose

Warm-up posture that helps to improve digestion and elimination.
 

Windmill Pose is a reclined warm-up pose that helps to improve digestion and elimination. This pose also stretches your lower back and helps to strengthen your abdominal muscles. Windmill Pose is also known as Wind-Relieving Pose because it helps the body release intestinal gas.
 
You should focus on stretching the entire length of your body in Windmill Pose. The movement of your legs should help to increase the flexibility of your hips.
 
At the same time, the movement massages the organs in the back of your body, including your kidneys.
 
While performing Windmill Pose, make sure your hips remain on the floor throughout the pose. You should also pay close attention to your breathing -inhale as you stretch your arm and leg away from your body and exhale as you draw your arm and leg back to your body.
 
You should avoid Windmill Pose if you have a hernia.
 
Steps:
Begin in Little Boat Pose.
Inhale as you raise your right arm overhead and extend your right leg along the floor.
(The back of your right hand and the heel of your right foot should touch the floor.)
Exhale as you bring your right knee toward your chest and your right hand to your right knee.
Clasp your right knee with your right hand.
(Make sure your elbow remains close to your body.)
Inhale as you raise your left arm overhead and extend your left leg along the floor.
(The back of your left hand and the heel of your left foot should touch the floor.)
Exhale as you bring your left knee toward your chest and your left hand to your left knee.
Clasp your left knee with your left hand.
Repeat steps 2 to 7 six or eight times.
To come out of the pose, place the soles of your feet on the floor and bring your arms to rest alongside your body.
 
How can I intensify the stretch in this pose?
When you clasp each knee, hold your knee for 5 to 10 seconds. You should exhale as you draw your knee in and inhale as you extend your leg out.
 
What can I do if my lower back feels strained in this pose?
You can begin the pose with your knees bent and the soles of your feet resting on the floor. Keep one foot on the floor as you bring the other knee to your chest.
 
How can I stretch my neck and shoulders in this pose?
When you bring your knee toward your chest, move your forehead toward your knee. In this modification, make sure you do not strain your neck or shoulders trying to reach your forehead to your knee.
 
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