8 years ago
Yoga and You
3 simple seated twist yoga poses
8 years ago | Yoga and You
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3 SIMPLE SEATED TWIST YOGA ASANAS
Twists are good for the back but they are also great for stretching the muscles of the shoulders and the chest. Twists are neutralizing poses so they’re good to include if you’ve been doing lots of strong back bends or forward bends. Twists are commonly known to aid digestion. Today in 'Yoga and You' we will see 3 simple seated twist yoga poses.
ARDHA MATSYENDRASANA | Half Twist Pose
Ardha Matsyendrasana usually appears as a seated spinal twist with many variations and is one of the twelve basic asanas in many systems of Hatha Yoga. This is one of the few poses in the Basic Session that rotates the spine. Most bend the spinal column either backwards or forward, but to become truly flexible it must be twisted laterally as well.
How to:
Sit erect with legs stretched out. Fold one of your legs. Raise one of your hands (the hand on the side of the folded leg) and taking it from the inside, hold on to your ankle. Look over your shoulder and twist.
Now, place your foot on the outside of your other thigh. Raise your hand again and hold on to your ankle. Look over your shoulder and twist.
Why to:
The movement also tones the spinal nerves and ligaments and improves the digestion. It stretches the muscles and helps to get relief in stiffness of vertebrae. It massages the abdominal organs and regulates the secretion of digestive juices useful for different digestive disorders.
BHARADVAJASANA
The seated twist or the Bharadvaja’s Twist, as many call this asana, is a simple seated yoga asana that not only has multiple benefits but can also be done by absolutely anyone.
How to:
Sit on the floor with your legs stretched out in front of you. Bend your knees and bring them close to your left hip. Inhale and stretch your spine. Exhale and twist the upper body towards the left. Place your right hand on the floor, and your left hand on the right thigh or knee. Turn your head to look back.
Why to:
It stretches the spine, shoulders and hips. It massages the abdominal organs and improves digestion. It reduces stress and is useful for strengthening the lower back during the second trimester of pregnancy.
MARICHYASANA A | Marichi's Pose A
Marichyasana A translates to “Pose Dedicated to the Sage Marichi A.” It is one variation of four others (B, C, and D), and Marichi means ‘ray of light’.
How to:
Sit straight on a yoga mat with your legs stretched out. Fold your right leg at the knees and place the foot close to yourself. Raise your hands up and lower yourself, resting your right palm on the inside of your left leg. Bend lower and take your right hand against your folded leag, going to the back side. Take your other hand back too and lock your fingers together. Bend down and lay your head on your left knee.
Why to:
Folding into Marichyasana A calms your mind, extends your spine, and gives your internal organs a healthy squeeze. It is also known to improve digestion and stimulate abdominal organs.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com
Twists are good for the back but they are also great for stretching the muscles of the shoulders and the chest. Twists are neutralizing poses so they’re good to include if you’ve been doing lots of strong back bends or forward bends. Twists are commonly known to aid digestion. Today in 'Yoga and You' we will see 3 simple seated twist yoga poses.
ARDHA MATSYENDRASANA | Half Twist Pose
Ardha Matsyendrasana usually appears as a seated spinal twist with many variations and is one of the twelve basic asanas in many systems of Hatha Yoga. This is one of the few poses in the Basic Session that rotates the spine. Most bend the spinal column either backwards or forward, but to become truly flexible it must be twisted laterally as well.
How to:
Sit erect with legs stretched out. Fold one of your legs. Raise one of your hands (the hand on the side of the folded leg) and taking it from the inside, hold on to your ankle. Look over your shoulder and twist.
Now, place your foot on the outside of your other thigh. Raise your hand again and hold on to your ankle. Look over your shoulder and twist.
Why to:
The movement also tones the spinal nerves and ligaments and improves the digestion. It stretches the muscles and helps to get relief in stiffness of vertebrae. It massages the abdominal organs and regulates the secretion of digestive juices useful for different digestive disorders.
BHARADVAJASANA
The seated twist or the Bharadvaja’s Twist, as many call this asana, is a simple seated yoga asana that not only has multiple benefits but can also be done by absolutely anyone.
How to:
Sit on the floor with your legs stretched out in front of you. Bend your knees and bring them close to your left hip. Inhale and stretch your spine. Exhale and twist the upper body towards the left. Place your right hand on the floor, and your left hand on the right thigh or knee. Turn your head to look back.
Why to:
It stretches the spine, shoulders and hips. It massages the abdominal organs and improves digestion. It reduces stress and is useful for strengthening the lower back during the second trimester of pregnancy.
MARICHYASANA A | Marichi's Pose A
Marichyasana A translates to “Pose Dedicated to the Sage Marichi A.” It is one variation of four others (B, C, and D), and Marichi means ‘ray of light’.
How to:
Sit straight on a yoga mat with your legs stretched out. Fold your right leg at the knees and place the foot close to yourself. Raise your hands up and lower yourself, resting your right palm on the inside of your left leg. Bend lower and take your right hand against your folded leag, going to the back side. Take your other hand back too and lock your fingers together. Bend down and lay your head on your left knee.
Why to:
Folding into Marichyasana A calms your mind, extends your spine, and gives your internal organs a healthy squeeze. It is also known to improve digestion and stimulate abdominal organs.
Watch more: http://21frames.in/yogaandyou Follow us on Facebook: http://facebook.com/VentunoYoga Subscribe us on YouTube: http://youtube.com/user/VentunoYoga Follow us on Instagram: http://instagram.com/ventunoyoga Follow us on Twitter: http://twitter.com/VentunoYoga A Ventuno Production http://www.ventunotech.com