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Towel Asana

from Yoga in No Time at All
by Joel DiGirolamo


Time Required: 1-2 minutes


Benefit: improved arm mobility and range of motion


Difficulty: 2


Muscles Awakened: biceps, infraspinatus, latissimus dorsi, pectoralis, subscapularis, trapezius, triceps


Description: Root firmly through the four corners of your feet (located in the inner and outer edges of the heels and the base of the big toe and little toe joints in the balls of your feet). Your legs should be erect but slightly bent, the abdominal muscles engaged and pressing toward your spine. Relax your buttocks, pubic bone tilting up toward your head, tailbone relaxing down toward your feet. This puts your pelvis into a posterior tilt, lengthening the lumbar spine. Reach upward through the crown of your head. Bring your shoulders back slightly. Grasp one end of a hand towel in your left hand with the excess flowing out between your thumb and index finger, draped downward toward the floor. Raise your left arm over your head, bending the elbow and allowing your hand and the towel to flow downward against your back, palm facing forward. Lower your right arm and then bend it behind your back to grasp the towel. Work your hands together as closely as feels comfortable. Breath deeply as you feel your triceps relax and chest open. You can use your head to gently nudge your upper arm back, intensifying the stretch a bit. Take several deep breaths and repeat on the other side.


Traditional Asanas: Cow Face Pose B (Go Mukhasana B)


Variations: This posture may also be done without a towel. In this case perform the asana as described above except clasp the fingers together behind your back, forming two "J" shapes to interlock.



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About the Author


Joel DiGirolamo, RYT, began practicing yoga at age 12 when he discovered the book Yoga and Health by Selvarajan Yesudian and Elisabeth Haich at his grandfather's house. At this early age he mastered yoga poses using only this book for guidance and continued practicing by himself on and off over the years. He is a Registered Yoga Teacher with Yoga Alliance and has received training from Sharmila (granddaughter of Sri K. Pattabhi Jois) in India, Doug & David Swenson, Ginger Garner, Amanda McMaine, and several other dedicated yoga instructors. He is a student and practitioner of Kundalini Yoga as well as PEAT energy therapies. Joel is the author of the award-winning book, Yoga in No Time at All and has earned an engineering degree, an MBA, and a Masters degree in Psychology. He is delighted to share his knowledge, joy, and enthusiasm for yoga.

Email: joel@jdigirolamo.com

About Joel's book Yoga in No Time at All

Yoga is one of the few activities that promotes vitality for all our physical elements: strength, flexibility, and balance. In addition, yoga can encourage a sense of stillness and quiet.


Yet, we commonly hear several reasons for not practicing yoga or exercising:


    * No time
    * No money
    * No energy


The techniques in Yoga in No Time at All cost nothing, take little or no time out of your busy day, and take very little energy. This is the ideal book for anyone wishing to have more time in his or her life for yoga and fitness in general.


Anyone, from an absolute beginner to an advanced yogi, can find something useful in this book. Each pose is rated from one to five in difficulty and includes the time required, if any. Ideally suited to people who sit a lot during their day, there is something inside for everyone.


Valuable tips for correct workstation ergonomics are provided along with brief exercises to keep the body fluid and moving throughout the day.


Yoga in No Time at All on Amazon




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