What is Simple twist (Parsva sukhasana)?
The Simple twist, also known as the Parsva Sukhasana, helps to increase the flexibility of the spine and upper back, and helps in massaging the abdominal muscles. It can be done in a sitting position and is suitable for people of all ages.
How to correctly perform the Simple twist. While performing the simple twist posture, the hips should be placed evenly and smoothly on the floor, such that the sitting bones are touching the floor too. If you are having difficulty in performing the traditional simple twist, one leg can be kept bent and the other in an extended and relaxed position. It is a good idea to twist and release your upper body before the pose to warm up the body. To do the simple twist more easily, sit on a thickly folded blanket as it allows the knees to drop down. To open your chest more flexibly, keep your hands on the top of your shoulders with your upper arms parallel to the floor.
Steps taken to perform the Simple twist. The Simple twist can be correctly performed by following these step-by-step instructions:
- Keep your body in a relaxed position and turn your upper body in the right direction.
- With your fingers pointing behind you, keep your right palm on the floor behind your right hip, and put your left palm on the right knee.
- Now exhale slowly and twist your upper body more towards the right; the sitting bones should remain static with the floor throughout the pose and exercise.
- Try to turn your head so that you can look over the right shoulder but if you experience pain, return back to the normal position.
- Your head should face towards the ceiling so that the spine is lengthened.
- Perform this pose for 30 seconds to a minute then return to the neutral easy pose.
- Repeat these steps for the other side of your body.
Advantages of doing the Simple twist. There are many benefits that are achieved from doing the Simple twist. Some of them are as follows:
- It helps in increasing the flexibility of the spine and upper back bone.
- It stretches the shoulder bones and upper chest.
- It provides a massaging effect to abdominal organs.
- It can be used as warm-up pose.
- It is also used as a cool down pose after yoga exercises.
- It is also performed as a counter pose after forward and back bends of the body.
- It aids the stomach in the process of digestion.
When to avoid the Simple twist. The Simple twist posture should be avoided if you are facing any problems with the discs in your back bone.
