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Hold as long as you are able and repeat on the other side. You will feel the stretch through your neck, shoulders and upper torso mainly, thighs lower back are also affected, its wonderful pose, honestly. Swastika 3. A little different to Swastika 2. This time lay on your left side with your body inline. Bring your left leg up along the floor with your knee at 90 degrees at hip level. Your right leg remains straight. Support yourself on your hands and begin to lower your front to the floor, as before bring your right arm up along the floor with your elbow at 90 degrees and at shoulder level. Bring your left arm up to shoulder level with 90 degrees at the elbow and your hand pointing down with palm up. Start by keeping your forehead on the floor and when you are ready turn your head to the left with the aim of bringing the side of your face to the floor. Again vary the pose as you see fit. This is a much stronger pose so take care, stay in it as long as is comfortable then repeat on the other side. Monitor how you are doing and the effort how to get there, one side may a little different to the other particularly with neck and shoulder issues. The beauty of this pose that your whole body is getting worked at some level, avoid being in a hurry to complete the pose as you could create tension in the body and tension is a killer. So be gentle with yourself. Improvise wherever you can to make it more comfortable for you. Remember you are working towards healing your body with gentle yoga postures and keep an open mind. You are on a journey whether you know it or not. The destination is not important YOUR journey is. What are your injuries telling you? Let me throw something at you, and remember keep an open mind make no judgement. With regard to ankle sprains. Ankles represent the ability to receive pleasure. Sprained ankles are a result of Inflexibility and guilt; these are the probable causes, the negative side. The positive side is "I deserve to rejoice in life. I accept all the pleasure life has to offer". Food for thought, as I said keep an open mind. I hope you find this useful, until the next time. Glen Wood - The Yoga Teacher. Glen is a yoga expert whom loves to teach you how to lose your neck, shoulder and back pain with yoga. Dedicated to unlocking the Real Secrets of Back Pain. For further information and your FREE Yoga and You report go to http://www.YogaTeachingwithGlen.com For you FREE Introduction Audio CD go to http://www.goodbyetobackpain.com/freecd.htm For a Lower Back Pain Dvd go to http://www.goodbyetobackpain.com For a Neck and Shoulder Dvd go to http://www.goodbyetobackpain.com/neckandshoulderdvd2.html
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