Simple Twist
Simple twist is also known as parsva sukhasana, simple twist is very helpful in increasing the flexibility of the spine and upper back.
It stretches the shoulders and upper chest while massaging the abdominals, thereby aiding digestion. This pose can be used for warming up as well as cooling down. The hips should be evenly placed and the sitting bones should touch the ground. You can keep one leg bent and the other extended if you encounter any difficulty.
Twist and release the upper body before the pose will warm up the body and enable you to move deeper into the pose. Sitting on the edge of a couple of thickly folded blankets will let your knees drop so as to let you sit more easily. Keeping the hands on the top of the shoulders with upper arms parallel to the floor will open your chest more. Avoid this if you suffer from problems with discs in the back.
How it is to be done – sitting.
Suitable for – Everybody.
Steps - Actual procedure for that asana.
1. Perform easy pose.
2. Turn your upper body in the right direction.
3. Keep the right palm on the floor behind your right hip, with fingers pointing behind you.
4. Position your left palm on the right knee.
5. Exhale and twist your upper body further to the right. Your sitting bones should remain in contact with the floor throughout the pose.
6. Turn your head to look over the right shoulder. Bring your back to neutral position if you experience pain.
7. The crown of your head should point to the ceiling to lengthen the spine. Imagine the twist beginning at the base of the spine, going up through the spine and then through the neck.
8. Remain in this pose from 30 seconds upto a minute. Then go back to easy pose.
9. Repeat steps 2 to 8 for the other side.
Benefits to body parts - Increases the flexibility of spine and upper back. Stretches shoulders and upper chest... Massages abdominals.
Other benefits - Useful as a warm-up pose and as a counter pose after forward and back bends.
Precautions - Problems with discs in the back.
|
