Easy Seated Twist:  Little move, big benefits.

Move-It Monday~Yoga Pose: Easy Seated Twist

Difficulty level: Easy

Benefits

  • Opens the ankles, knees, hips, chest, shoulders
  • Strengthens the spine
  • Stimulates abdominal organs, improving digestion

Twists have great benefits (see above)!  Don’t let the “Easy” in the title fool you, though.  Generally in yoga, when a pose is described as Easy, it simply means that nothing has been done to make the pose more difficult~for instance, adding a bind, stretch, balance challenge, etc.

Begin in Sukhasana.  Press down evenly through your sit bones as you lift through the crown of your head.  Place the fingers of your right hand on the mat behind your right hip; place your left hand on the outside of your right thigh.  Inhale as you press your fingertips into the mat, lifting through your spine. Exhale, moving from the lower left back, twist to the right.  Hold for 3 breaths, inhaling for length through the spine and deepening your twist on the exhale.  On the final exhale, release back to the center of your mat.

Change position of your feet, then repeat on the opposite side.

Tips:

Keep your chin parallel to the floor and your spine erect through the twist.  Maintain a neutral position with the chin in roughly the same plane as your shoulders to avoid neck injury.

Variations:

If your hips or low back feel uncomfortable in this twist, place a folded blanket, block or bolster under your hips.

Looking for a yoga sequence you can incorporate into your daily routine?  Check out Refresh, Renew, Reset~A 7-Day Jumpstart For Mind and Body.  I created this nutrition protocol with daily yoga and meditation to assist you in jumping into (or back into) your healthy lifestyle!