The twisting pose in yoga is a familiar pose. Although it looks simple, you need to adhere to the technical requirements to get the maximum benefits.
One of the greatest things that yoga can do for the body is that it helps you stretch and relax parts of the body that are rarely used in everyday activities. Each exercise will expose you to different parts of your body, including parts you don’t even realize you’re stressed. And this is most evident in twisting positions. Let’s continue with easyhealthylive.com to see the shares below to better understand the twisting posture and twisting posture in yoga.
Benefits of twisting poses in yoga
The twisting pose in yoga can bring a ton of health benefits to the body:
- Improve the activity of the spine, spinal cord, reduce back pain, and help loosen the hips
- Improve the function of the digestive system and detoxify the entire internal organs, prevent constipation and other gastrointestinal diseases
- Relieve stress, enlarge chest
- Supports the treatment of menstrual disorders, contributes to the improvement of the reproductive system and the urinary system.
How to do twists and twists in yoga
If you are a beginner, you can try to familiarize yourself with the following basic twist:
- Sit on the floor in a cross-legged position. For more comfort, you can sit on a folded blanket to raise your hips
- Straighten your back, inhale, and at the same time place your right hand behind your back and your left hand on your right knee.
- Exhale, move deep into the movement by looking over the right shoulder. Hold for five breaths, then switch sides.
Once you’ve mastered the basic twist, you can try the twist variation (Half Lord of the Fishes Pose or Ardha Matsyendrasana):
- Sit in staff position with your back straight, legs straight in front of you, bend your left knee, and place the sole of your left foot on the floor and next to your right hip.
- Bend right knee and bring right foot near left buttock.
- Inhale, bring right arm straight up, put elbow on top of left knee
- Exhale, twist your body to the left, place your left palm behind your back or you can also clasp your palms together, placing them right on the chest like a prayer position
- Look over your left shoulder but don’t strain your neck
- With each inhalation, stretch the spine. With each exhale, twist a little deeper.
- Make sure to keep the sole of your left foot stable on the mat
- As you exit the pose, rotate slightly in the opposite direction.
Some notes when doing
To get the most benefit from this pose, you need:
- Keep your back straight throughout the exercise
- Always keep the chest open
- Do not twist too much at the neck
- Hold the pelvis and tailbone in place to avoid injury
If you find it difficult to turn around, you can deal with it by adding a cushion or a thin, soft blanket to sit on. Then, practice twisting posture slowly, combined with breathing in – out evenly.
Alternatively, to make the twist more difficult, you can also hook your left elbow over your right knee. Then, breathe evenly and rotate your left arm to reach toward your left hip. Simultaneously bring your right arm behind your back and grab your left hand. If possible, grab the tips of your fingers or hands and stretch your spine. If not, you can use your hands to grab the shirt.
While twisting poses can have many benefits, you should avoid them if:
- Pregnant or in the red light day
- Recently had surgery on brain, heart, abdomen
- Have back and spine problems
For people with stomach ulcers and herniated discs, when practicing, it is necessary to consult a doctor and practice under the supervision and guidance of a professional yoga teacher.
Through the above sharing, you must have had some more information about twisting postures and twisting variations in yoga, right? The twisting pose in yoga can deeply impact many areas of the body, so follow the right training techniques to ensure the most effective posture.
How to Do Half Lord of the Fishes Pose (Ardha Matsyendrasana) in Yoga https://www.verywellfit.com/half-lord-of-the-fishes-yoga-pos-instructions-3567114 Accessed: 11/26/ 2020
Top 5 Seated Yoga Twists https://www.doyou.com/top-5-seated-yoga-twists/ Accessed date: 11/26/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.