Yoga Twists for Spinal Well being

Twists have so many advantages, together with: sustaining wholesome spinal rotation, bettering digestion, total backbone well being, assuaging decrease again ache, and higher posture.

You probably have a little bit of time to spare right this moment, give these 7 twists a attempt to let me know the way you are feeling.

1. Facet to Facet Cat/Cow Variation – Begin in desk high together with your palms below your shoulders and knees below the hips. For this variation, inhale and maintain in impartial. Exhale, bringing left shoulder towards left hip. Lengthening the best facet of the physique. Inhale again to heart. Exhale to the best. Repeat facet to facet a number of occasions.

2. Thread the Needle – Come again to heart. Attain the best arm as much as the sky. Then thread the best arm below you in direction of the left. Dropping shoulder and ear to the mat. Choice to increase the left arm ahead. Choice additionally to raise the left leg, extending it again. Elevate again up and repeat to the opposite facet.

3. Prayer Twist in Chair – Come to face on the high of the mat. Carry the large toes collectively and the heels about an inch aside. Thighs hugging in. Carry the palms to the center. Bend into the knees. Rocking weight again into the heels as you sink low. Tail lengthens down. Push the palms collectively. Rotate to the best. Hooking the left elbow to the best thigh. Hold left knee again. Hips in line. Maintain for a number of breaths. Return via heart. Then twist to the left.

4. Low Lunge Twist – Come to downward canine. Step the best leg to the highest of the mat, between the palms. Drop again knee down. Elevate up into low lunge, bringing palms collectively on the coronary heart. Rotate in direction of the best. Hooking the left elbow over the best knee. Push into the palms to raise the stomach off the thigh.

5. Straightforward Twist – Carry left hand down within the best foot. Tuck the again toes and raise the knee off the mat. Attain the best arm as much as the sky. Rotating the chest in direction of the best.

Carry palms down, take a circulation and repeat to the opposite facet.

6. Broad Legged Ahead Fold Twist – Flip in direction of the lengthy fringe of the mat, step the toes extensive and parallel to the quick edges of the mat. Carry the palms to the hips. Hinge on the hips and fold down. Carry the left hand beneath the top. Push into the hand and attain the best arm up. Opening twist to the best. Exhale to launch and swap to different facet.

7. Standing Pigeon with Twist – Come to face on the high of the mat. Shift weight into left foot. Cross the best ankle over the left knee. Bend into the left knee as if coming into chair pose. Carry palms to the center. Keep right here, or rotate to the left, hooking left elbow to the underside of the best foot. Push towards it and push palms towards each other. Stare upon one thing that’s not transferring. Repeat on different facet.

These poses come from a 30 minute intermediate vinyasa circulation I lately launched.

Kassandra