Posted at 09:27h in Yoga Twist by The Yoga Institute
Yoga Twist in Daily Life and Its Benefits
A healthy spine is fundamental for holistic wellness. Adding the Yoga Twist to you daily life holds multiple benefits. Let’s explore the yoga twist benefits and the alignment guidelines…
Yoga Twist benefits for the spine, why are they good for you?
Yoga twists target the upper, middle and lower parts of the spine; all have a unique set of health benefits. Listed below are the reasons why they are good for you in daily life.
Spine flexibility and back-muscles health
Yoga twist gently rotates the spine and gives a good stretching to the muscles of the back. This helps to improve the spinal cord’s range of motion. Often we do not engage the supportive soft tissue surrounding the spinal cord and this result in hardening of these tissues, muscle and joints. So slowly the functionality is also lost. Twisting action help by engaging and extending all the muscle groups to their full length keep the spine and associated muscles healthy.
Twisting action helps to create inter-vertebral space thus lengthens the spine. This decompresses the vertebral space, and spinal nerve health is taken care off. The flow of energy is improved in a gentle non-evasive way leaving you completely energized.
Twisting poses are a good aid to attain shapely figure and burn the abdominal fats. Excess fat on the belly and side fats along the obliques are reduced greatly if done on a regular basis.
Yoga twisting poses work on the abdominal muscles and aids the GI tract movement. Twisting actions stimulate the blood circulation and release tension in the muscles of the abdomen. When you do a Yoga twist, it creates an intra-abdominal compression, and the digestive organs will experience fresh blood flow rich in oxygen and nutrients. When you release the posture the blood flow is regulated and all the organs of the digestive system function optimally.
Busy lifestyles and slouching of the work desk at the office for long hour’s causes weakens the back and causes postural defects. These bad habits can lead to problems and back pain issues. Yoga twist can provide great relief from the back pain. Aids postural correction.
Main Yoga twisting benefit is that it is a great pose that can help you de-stress. One of the best yoga postures that open up the shoulders, chest and back these improve oxygenation decrease the feeling of nervousness and anxiousness.
What Kinds of Yoga Twist Asana that can be done Safely?
Simple Yoga twists variations on ‘regular’ pose like Parvatasna (sitting down), Ardhamatsyendrasana and Konasana (standing variation) are beneficial. Avoid if you are Pregnant; Spinal disc injury; chronic digestive problems; severe inflammatory conditions of the abdomen; Sacroiliac (SI) joint dysfunction.
Yogendra Konasana-III; the windmill pose.
As the name suggests, it is a graceful wheeling movement of the hands, by putting the body in a position of a cog in a windmill. It derives maximum benefits with that extra torsion, by twisting the spine laterally. This unusual position of the body is extremely valuable for correcting abdominal disorders along with strengthening the muscles around the spine.
Stand straight and keep the feet 20 to 24 inches apart, parallel to each other. Keep the neck straight, the abdomen in normal contour, the chin drew in and the chest thrown well forward. Raise both the hands up together in front. Keep the hands parallel to each other at shoulder level, palms facing up.
Inhaling, pull up the chest a bit and spread both hands to their respective sides, in line with the shoulders (do not swing the hands back). Now, turn the neck to gaze at the right palm. Complete the above two steps in 3 seconds, while inhaling. Exhaling, swing your hands along, simultaneously bending forward and twisting the spine, to reach the left toe with the right hand, gaze following the right palm. Keep the lower body (hip and below) fixed. Touch the left toe with the fingers of the outstretched right palm, while the left hand is kept straight up, towards the ceiling.
Do not bend the wrists, elbows or the knees. Now, turn the neck to look up at the palm of the outstretched left hand, ensuring the right palm, the left knee, the head and the left palm are aligned in a straight line. Complete the above steps 3 to 5 in 3 seconds, while exhaling. Maintain this position for 6 seconds, with the breath suspended (final position).
Returning to starting position:
Turn the neck to gaze at the right palm, and while inhaling, simultaneously rise, gently and smoothly, swinging both the hands, keeping them in a straight line, untwist to return to the position of step1 above. Complete this step in 3 seconds, while inhaling. Hold this position for 2 seconds, retaining the breath, looking straight ahead. Inhaling, in 3 seconds, turn the neck to gaze at the left palm and repeat the above steps for the left swing, to complete 1 round.
Recommended practice: Practice 3 rounds in one session, pausing in-between rounds.
Limitations /Contraindications: Vertigo, severe cardiac problems, hypertension and lower back problems. Cervical spondylosis, slip disc and hernia.
Good abdominal compression. Develops muscles of the shoulder. The readjustment of mildly displaced vertebra strengthens the weak spine. Intra-abdominal compression gives an excellent massage to internal organs and muscles of the abdomen and improves on the sluggishness of the same. Drooping/rounded shoulders and contracted chest get a lift. Good for scoliosis of opposite side and Ankylosing spondylitis and general, spinal health. Strengthens the overall complete sense of well-being which in turn creates enthusiasm towards life.
Yoga Twist Benefits in daily life are endless, so try out these fun-filled Yoga ideas and enjoy.