Yoga twists poses: What are twist postures and benefits?
Yoga is a system of breathing practices or pranayama and physical exercises or asanas intended to integrate the practitioner’s body, mind, and spirit. This ancient practice found its origins in India 5000 years ago. The asanas and pranayama can be performed in a variety of ways, while standing up, sitting down or lying down. The twist poses too can be practised in any of these three ways, though the seated twist poses are the most popular.
One of the easiest seated twist postures to begin with is the sage twist or Marichyasana. For this pose, sit on the floor with both legs stretched out. Bend one leg towards your chest and rotate your torso towards the opposite side. Wrap one arm over the bent knee and clasp your other arm. Keep your back straight throughout this pose and hold it for at least one minute. This pose is extremely useful in strengthening your back. It will help relieve any muscular tension or joint pain in the back area.
The next seated twist is the Ardha Matsyendrasana or the half spinal twist. In this pose, you need to kneel and sit on your feet with your heels pointing outwards. While keeping one knee bent, slide the other foot below the bent leg. Stretch your arms out to the sides at shoulder level and twist to one side. Repeat the procedure by alternatively bending one leg after another. This pose stretches the shoulders and neck and is very energising for the upper body.
Another good seated twist is the Pasasana or the noose pose. To begin with, bend your knees to a full squat. While keeping your torso facing forwards, swing your knees slightly to one side. If you require any support, you can press your hands against the wall to balance your body. As you get better, it is advisable to perform this exercise without any support. Stay in this pose for a minimum of 30 seconds. The noose pose stimulates the abdominal area and especially strengthens the legs as the entire body weight is resting on the lower half of the body.
For a basic lying down twist, you need to lie flat on the floor. Bend your knees as far as they come towards the chest and bend them to one side. Turn your head to look over the other side. This pose makes you aware of your body and improves your overall posture.
The revolved triangle pose or the Parivrtta Trikonasana is a good standing twist. Bend down with your knees straight and let your palms touch the ground. Push one foot slightly forward and grasp this ankle with the opposite hand. Look up and raise the other arm over your head. The exercise is good for your sense of coordination and of balance.
