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Online Yoga, Lesson 3 |
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Seated Twist
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Primary Muscles Affected: Erector spinae (low-back)
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 Difficulty
Rating (out of five stars):
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Summary: This posture stretches the low-back muscles.
One of its uses: Spinal twists are
an effective counter-balancing stretch following both forward and
(especially) backward movements of the back. For example, this
position is good in sequence following the Prone Opposite Arm-Leg
Reach/Pose of the Child duo (featured in April's Pose of the Month).
Technique tips:
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Important: This posture
should not be performed if you have back pain or a back injury;
check with your physician to find out if twists are safe for you to
perform.
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Sit
on a folded towel or cushion to ensure your spine will remain in neutral
posture (as opposed to a rounded low back).
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Bend
your right knee and place your foot on the floor next to the inside of
your left leg or to the outside of your left--whichever feels more
comfortable.
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Wrap
your left arm around your right leg.
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Place
your right fingertips on the floor behind your hips, far enough away that
your left elbow is just about straight, but not so far away that you begin
to "lean" into your right arm.
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If
someone were to draw a line from the crown of your head down to the floor,
the line should come down right in the middle of your pelvic floor;
leaning backwards towards the right arm will disrupt this alignment.
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Begin
the twist by inhaling and raising your ribcage; as you exhale, start
twisting by using your abdominal muscles. As your lower body begins
to twist, allow your ribcage to gently follow. Never pull or force
the twist. Let your shoulders continue to twist, then finally, turn
your focus over your right shoulder with your head.
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Try
to keep both shoulders level.
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Hold
this position through at least 4-5 breaths; pull your abdominals in tight
as you exhale, and try to relax your back and shoulders.
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Repeat on other side.
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