Come On Let’s Twist Again …

What is it about a good ole twist that makes you feel so good? I left last week’s yoga and guided relaxation class where we concentrated on seated postures and twists feeling so relaxed and so supple that the feel good feeling stayed with me for days!

So what is it that makes twists so special? They are really good chest openers and are great for releasing tension in your hips. They help improve flexibility and because breath, especially on the exhale which helps you twist that little more is so important you find that it also focuses your mind which in turn helps relax the nervous system.

Here are a few of my favorite simple twists:

Simple Reclining Spinal Twist

• Lie on your back and hug both your knees to your chest
• Stretch your arms out wide and keeping your legs bent and knees together, drop them over to your right side
• Push your left shoulder down into your mat and lengthen your lower back and turn your head slightly to the left but only if it feels comfortable to do so.

Repeat on the other side.

Simple Seated Spinal Twist

• Begin seated with your legs together and stretched out in front of you
• Flexing your feet and placing your palms flat on the floor, arms close to your sides and roll your shoulders back.
• Keeping your left leg straight, bend your right knee, keeping your foot flat on the floor.
• On the inhale sit up tall and reach up with your left arm.
• On the exhale, twist toward the right and drop your left arm to the outside of your right thigh so your hugging your thigh.
• Then bend your left elbow and point your fingertips up to the sky

Roll your shoulders back opening your chest and lifting from your lower back.

Repeat on other side

Seated Half-Fish Pose (Ardha Matsyendrasana)

• Sit on the floor with your legs straight out in front of you
• Bend your knees and rest the soles of your feet on the mat.
• Take your left foot under your right leg so it rests on the outside of your right hip and lay the outside of your left leg on the floor.
• Cross your right foot over your left leg so it stands on the floor outside your left hip.
• Bring your right hand behind your right buttock and rest it on the mat. Sitting tall, reach up with your left arm and as you exhale place your left arm on the outside of your right thigh.
• Bend your left elbow if this feels comfortable for you.
• Gaze forward past your shoulder. If it feels comfortable for you to do so move your head slowly to gaze over the opposite shoulder.

Repeat on the other side.