Twisted spine pose is a basic sitting yoga pose that not only brings many health benefits but is also extremely simple, making it easy for beginners to perform.
The Spinning Pose or Bharadvajasana is a yoga pose named after one of the seven great sages of Hinduism (Bharadvaj). In Sanskrit, the name of this pose means bringing nourishment. Not only that, the twisting posture is also considered a “tonic” of the spine and internal organs. Curious about twisting posture? Let’s see the sharing below with easyhealthylive.com to understand more about the benefits and how to practice this pose.
Unexpected benefits of spinal twisting pose
The gentle twisting posture has been shown by many studies to rejuvenate the spine and muscles in the body, and calm the nervous system. Not only that, this twisting movement also helps to release tension in the connective tissues and muscles. In addition, the function of the spleen, liver, kidneys, digestive system and excretory system is also improved with regular exercise. Specifically, the twisting posture can help you:
- Stretches hips, spine and shoulders
- Massage the abdominal organs.
- Improves digestion and metabolism
- Relieves neck pain, sciatica and lower back pain
- Reduce stress and anxiety
- Relieves symptoms of wrist pain syndrome
In particular, the twisting posture is also very good for pregnant women in the last trimester of pregnancy to strengthen the lower back.
Pregnant women should only perform spinal twisting postures under the guidance and supervision of doctors and experienced yoga teachers.
How to do spine twisting
Before doing spinal twisting movements in particular and yoga exercises in general, you need to eat at least 4-6 hours before practicing to ensure that the food is fully digested, and at the same time the body has enough energy to practice. The ideal time to practice is in the morning, however, if you can’t do it, you can practice in the evening. To perform the twisting posture, you should:
- Sit on a yoga mat, back straight, legs stretched out in front of you. Place your arms next to your body, close to your hips
- Bend right knee, place right heel just outside right hip, right shin on the ground
- Bend your left knee and place your left foot on the edge of your right hip. Relax your hips and place your knees steady on the mat
- Inhale and stretch your spine as much as you can. Exhale and twist your upper body back as far as you can to the left. Right hand on the mat, left hand on right thigh
- Keep your butt on the floor at all times
- Inhale and exhale rhythmically, keeping your back straight and feeling the stretch in your hips and spine with each breath
- Looking straight over your shoulder
- Hold the pose for 30-60 seconds and then switch sides.
>>> See more: Instructions on how to quickly conquer the standing posture stooping to one side
Some notes when practicing
Although spinal twisting is considered quite safe, you should avoid trying this pose if you are experiencing the following conditions:
- High Blood Pressure
- Low blood pressure
- During menstruation
Do not twist the neck too much, do the spinal twisting movement
If you are a beginner, it will be difficult for you to adjust your body weight to the side to perform twisting yoga poses. As a result, you can lean more to one side, putting pressure on your lower back. To avoid this, place a folded blanket under your butt.
In addition, you need to note the following 4 things to perform a safe twisting posture:
- Relax and lengthen your back while doing it. You should stretch your back at a moderate level, breathe gently to completely relieve tension in the back, then twist.
- Notice which part of the spine you are twisting. The spine is divided into 4 parts, each part has a completely different surrounding bone structure, so the way of twisting will also be different. You need to ask and follow the instructions of your yoga teacher to make sure you are doing it correctly.
- Pay more attention to the chest, pay attention to the chest opening instead of worrying about whether or not you can twist a lot. This is important for most poses, including twists.
- Do not twist the neck too much, to do this, focus on the corner of the eye on the side to be twisted.
Besides these, there are many other things to keep in mind when twisting the spine. Therefore, to ensure safety and limit discomfort while practicing, you should go to yoga classes or invite a private yoga teacher to guide you with specific practice techniques.
How To Do The Bharadvajasana And What Are Its Benefits https://www.stylecraze.com/articles/seated-twist-asana-how-to-do-and-what-are-its-benefits/ Accessed date: 20/ 12/2020
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.