Spinning destabilises the fluid in the ears and our sense of orientation.  With practice we can make ourselves less vulnerable to the adverse affects.  Initially we will start recovering faster from feeling dizzy, and eventually we will not feel so dizzy at all.

Looking at the hands after the practice helps bring all of our senses to one fixed point and steadies our overall sense. It is why sitting in the front seat of the car and watching the road is a little bit better for someone with travel sickness, as the eyes and the ears give the body the same information regarding bumps and jolts; so it is less confusing and disturbing.

In recent months I have felt that this spinning practice could be likened to jumping into some freezing cold water, in the way that you will feel very different afterwards.  It is really good for changing our state of mind.  If you have something on your mind you can shake it off (or spin it off) with this exercise and you will be less distracted and more centred and focused afterwards.
 

This way of working really stimulates the rotational movement of both the legs.  It will develop your balance through a full rotational movement.  The legs pull on the spine, so we are also warming up the lower back and hips in preparation for the rest of the movements.  You can also work rotation in the arms to mirror the leg movements and this will stimulate the shoulders and upper spine.  When the movement and balance is easy, you can try to move slowly and continuously so you spend more time standing on just one leg.  You could also try closing the eyes for increased challenge. 

The main purpose of this exercise is to change the shape of the spine, to curl the spine against gravity.  It is a strong core workout.  If possible lift the head using the muscles of the upper belly so that the head and shoulders lift off the floor.  If you experience pain in the neck you are probably just using the neck to lift head. Pain is the bodies warning message to slow down or stop. Do as many as you can of the full movement, and if necessary continue just with the legs.

It is difficult to inhale and compress the belly at the same time. There is no rush. Do what you can and let your strength and flexibility develop over time.

This exercise should feel really nice after the Plough Vinyasa. The movement of stretching the belly and opening the chest is natural for the inhale breath.  

Explore how much you can move the spine without causing any pain in the lower back. 

This is a really good counter measure if you spend too many hours at a desk or computer.

It is also very powerful work for the legs as we are exploring the full range of movement of the spine with the legs as our foundation.

This can be a very tough vinyasa.  Try to have the hands somewhere between the bottom and the knees.  If it is all to tricky, place the hands further behind you. 

Feel free to sit down between each breath, but overtime you will build the strength and flexibility to do it all in one continuous flow of 21 breaths.

Eventually you will want the fingers to point towards the feet.  However, in the beginning do not worry about this.  Remember that the power of the practice is building up strength over time. Place the hands in any direction or position that allows you to do as much as you can comfortably.

Try to keep arms and legs straight and move at the hips and shoulders or through the spine.  Breath through the nose and try to keep the face relaxed.

The distance between the hands and feet should be the length of the body when it is straight in a plank position.  If we go too close it can make it really difficult on the inhale movement.

This can be a very challenging vinyasa if we are not used to the movement.  If you find that you are sliding a lot on the floor, try using a sticky yoga mat.  This will help tremendously until the body has opened up for this movement range.