Seated And Twist Yoga

Yoga is an ancient exercise form developed in India thousands of years ago. In yoga, there are several poses called ‘asanas’ and each pose has its own benefits on the overall health of the body.

You can perform yoga in standing as well as seated and twist poses.


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Twist And Heal: Benefits Of Yoga Twists

Most seated twist poses are in fact seated spinal twists. Seated twist poses are often referred as the easy poses in yoga. In these poses, a twist is performed in the seated position. However, not all seated twist poses are easy to perform, requiring strict supervision. Practicing these poses regularly at an early age builds resistance in the body against problems like sciatica and slipped disc. Seated spinal twist poses also help in preventing various spine and hip related ailments.


Strengthening the spine not only helps in strengthening of the nervous system, but also results in improved flexibility and agility. However, seated and twist poses benefits are not just limited to the spine. They extend to the improvement in the functionality of various abdominal organs.

Below is a list of such benefits:

  • Relief in menstrual discomfort in women
  • Relief from diarrhea and constipation
  • Help in calming the brain and de-stressing
  • Stimulation of liver and kidneys
  • Stretching of spine and shoulders
  • Improvement in digestion
  • Strengthening of the groin and muscles of the legs
  • Relief from sciatica, lower back pain and neck pain
  • Improvement in the health of pregnant women
  • Therapeutic effects in various syndromes
  • Improvement of the overall posture
  • Massage of the internal organs

Yoga Postures

  • Bharadvajasana I (Bharadvaja’s Twist): The most gentle of all the seated and twist poses, this pose benefits the abdominal organs as well as the spine. However, those who are experiencing insomnia, headaches, low and high B.P., diarrhea and women who are menstruating should not do it.
  • Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose): A posture for the advanced practitioners of the yoga, this asana improves agility and flexibility as well as benefits the spine.
  • Pasasana (Noose Pose): This is strengthening pose that stretches out the groin, ankles and thighs. Digestion is also improved as it stimulates blood flow to the abdominal organs.
  • Marichyasana III (Marichi’s Pose): Marichi is the Adam of the Vedas. This pose is often termed as the Sage Pose. It is a boon for those suffering from lower backache, diarrhea, asthma and menstrual discomfort. Nevertheless, this pose is for advanced levels and supervision is a must.
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