Yoga exercises with a twist good for the body
Lubricate the spine, refresh your back muscles
Twisting deeply through your torso provides so much body goodness. The spine is rotating and being lubricated, the back muscles are refreshed, the internal organs are massaged, your shoulders are opening, and all of this provides a squeezing and soaking action for your entire being. Twisting in one direction directs compression to the organs affected and squeezes blood and toxins out. When the twist is released, fresh blood and oxygen pours in and refreshes the entire system. Resting in Savasana (sha-va-sa-na) corpse pose at the end allows your body time to integrate and receive all the juicy benefits.
Before moving into any twist, always begin by first elongating your spine. Sit tall by pressing your sit bones down and lifting your spine to the crown of your head.
Once you have lengthened your spine, initiate your twist from your hip joint. When twisting to the right, begin by letting your left hip move forward, then gradually let the twist unfold up your spine.
Imagine travelling up a spiral staircase with each vertebra representing its own step. This way the twist will build slowly and safely. In all twists, keep your breathing, shoulders and face relaxed.
Seated twist
Sit sideways on a solid chair without arms (a folding chair will work best). Plant your feet firmly on the floor with knees over ankles.
As you inhale, lengthen your spine and twist toward the back of the chair.
Place one hand on the back of the chair and the other hand on your opposite knee.
Stay here for three to five breaths, release the twist on your exhalation. Remain in the starting position for a few breaths. Notice the clarity of breath along the side you just twisted.
Repeat on the other side.
Standing twist
Revolved Triangle Pose. Place your chair in front with the back turned to the right. Stand in mountain pose with your feet pointing straight ahead and a couple of inches apart. Step your left foot straight back about three feet. Square hips to the front, turning in your back foot as needed.
Place your hands on your hips and as you inhale lift your spine up tall and, as you exhale, ground your feet into the floor.
Lift your left arm up and rotate your torso to the right.
Place your left hand on the seat of the chair and continue to twist to the right to deepen the twist.
Extend your right arm up to the ceiling, as you continue to lengthen through to the crown of the head and open the chest more to the right.
Release as you exhale and return to standing as you inhale.
Lying down twist
Lie down on your back with knees bent, feet on floor as close to your hips as is comfortable.
One at a time bring your knees into your chest. Release both knees over to the right and open your arms out to the sides at chest height, palms up. If it feels comfort- able in your neck, turn your head to the left.
Let your body be as relaxed as possible to allow gravity to work the twist. Let breathing be relaxed, full.
To switch sides, on your exhale gently turn your head back to centre. Engage your core and lift your knees up as you inhale. Exhale and release your knees over to the left.
Savasana resting posture
Have blankets nearby. Cover yourself as the body temperature drops the more deeply you relax, and it is important to be as comfortable as possible.
Extend both legs straight out on the floor. If your lower back is uncomfortable, place a rolled up blanket under your knees. Place a small pillow or thin folded blanket under your head.
Lay your arms out by your sides and a little bit away from the body with the palms facing up.
Let your breath relax and release your bones and muscles into the floor.
Relax your face muscles with special attention paid to softening the forehead and the skin around the eyes. Relax your jaw.
Stay in this position for at least 20 minutes. As you notice your mind beginning to wander, draw your attention to the sound and flow of your breath.