Seated Spinal Twist Yoga Pose
SEATED TWISTS AND FORWARD BENDS
These Yoga Poses are detoxifying and purifying, and are meant to be practiced toward the end of your routine when the body is warmed up and the mind is quiet. This is the time when mind and body are more receptive to the longer holds and introspection. Forward bends slow down the practice and help you turn within, while twists help wring out tension from the musculoskeletal system and activate the internal organs responsible for detoxification. The Yoga Poses are also meant to liberate you from your past, opening up the back body so you can move forward in life.
One of the most beneficial of the cleansing twists, this Yoga Pose has the sensation of wringing out a sponge as you twist. Micro circulation is increased to the discs within the spine. The nervous system is relaxed and the mind calmed. Twisting from the navel is believed to stoke the digestive fire, assisting in digestion and metabolism. It helps to reduce fatigue, back pain, tension, and sciatica and stimulates the kidneys and liver.
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QUALITY Energizing, grounding EFFECT Cleansing, invigoration, tranquility PROPS Blanket GAZE Back and down
1 Begin by sitting on your mat with your legs crossed. Place the sole of your right foot on the ground with your knee pointing up toward the sky, keeping the left leg open on the mat. Sit up tall, hugging your right shin into your chest.
2 Now cross your right leg over your left. Place the sole of your right foot outside your left thigh and your left foot on the outside edge of your right buttock.
3 Inhale while you lift your arms up above your head and exhale while you twist to the right, placing your left elbow on the outside your right knee, index finger and thumb together, and your right fingertips on the ground behind you. Look back behind your right shoulder.
4 Inhale to lengthen your spine and exhale to twist deeper, spiraling from your center. Draw your rig hip down and reach the crown of your head up toward the sky.
5 Tuck your chin in slightly to lengthen the back of your neck and roll your shoulders back to lift you chest.
6 Stay here for 5 to 8 breaths. When you’re ready to release, do a counter twist to the left, releasing your head toward the ground on the outside of your left hip to flood the right side of your body with prana, or life force, and to flush out the internal organs.
7 Repeat on the left side.