spinal twists

A special health treatment for your spine!

Tips for spinal twists:
• Warm-up hips, pelvis, spine, throat and shoulders
• Start the twist always in the lower back and gradually move upward towards the throat and head.
• Move slowly, gradually,  keeping the spine lengthened and expanding yourself in the position, not pushing yourself into it.
• Use your breathing in the same way to enter and to exit the pose. Breathe in, lengthen yourself, breathe out and rotate a bit. Keep breathing slowly, regularly and deeply.
• Concentrate on your spine whilst rotating, especially in points where you are rigid.
• Breathe in, lengthen (stretch), breathe out, relax and rotate.

Phase 1

Phase 2


Ardha Matsyendrasana: seated twist
Phase 1:

From dandasana; bend the knees and put your right knee on the floor under the left knee, placing the foot next to the left hip on the floor. Your left knee is in front of your belly button. Put your left foot next to your right knee on the outside (right).
Sit straight on both sit bones. Put your left hand on the floor behind you near to your holy bone, your right hand is on your left knee.
Shoulders are on the same height.

Phase 2:

Breathe in lengthen or stretch the spine upward, press you left hand to the floor, breathe out and start to rotate to the left first phase only the lower back. Repeat for the middle and then a third breath for your upper back, throat and head. You can bring your right hand on your heart or on your thigh. Breathe normally , stay here for 30 sec to 3 minutes.

Exit:
Breathe in lengthen the spine, breathe out and rotate back to center with your head, throat and upper back, then middle and finally the lower back.at the end bring your knees to the chest and embrace them while lengthening the spine. Sit in dandasana to interiorize the effects of the position, then switch sides.


Variation:
If bending your knees and putting one leg next to your body is very uncomfortable to you, do the following:
From Dandasana bend you left knee, bringing the left foot towards the left buttock. Now put your left foot over your right  leg on the floor.
Sit straight on both sit bones. Put your left hand on the floor behind you near to your holy bone, your right hand is on your left knee.
Shoulders are on the same height. Breathe in lengthen or stretch the spine upward, press you left hand to the floor, breathe out and start to rotate to the left first phase only the lower back. Repeat for the middle and then a third breath for your upper back, throat and head. You can bring your right hand on your heart or on your thigh. Breathe normally , stay here for 30 sec to 3 minutes.
Exit:
Breathe in lengthen the spine, breath eout  and rotate back to center with your head, throat and upper back, then middle and finally the lower back.at the end bring your knees to the chest and embrace them while lengthening the
spine. Sit in dandasana to interiorize the effects of the position, then switch sides.


Phase 1

Phase 2

Jathara Parivartanasana: spinal twist laying down, also twisted stomach pose
Phase 1:

Lay down on your back (supine) legs are next to each other and your spine is stretched. (lengthened actively)
Bend the left knee and bring your foot near to your left gluteus. Press the left foot on the floor and come upward with your buttocks moving yourself 1 inch (4 cm) to the left; lay back down, you can feel the weight of your body on the right buttock; put your left foot on your right quadriceps (upper leg) open your left arm on the floor, on shoulder height, hand palm is upward.

Phase 2:

Bring your right hand to your left knee. Breathe in lengthen the spine , breathe out and rotate the lower back to the right side, repeat this another 2 times until your complete thorax is turned, keep your left shoulder on the ground. At the end turn your head to the left. Breathe normally , stay here for 30 sec to 3 minutes lengthening, stretching actively the spine.

Exit:
First bring your head back to central position, then bring back your thorax starting from the upper to lower back…breathe in lengthen, breathe out rotate back to center (3 times) Make sure your body is in one line is laying straight, then bring your left knee to the chest and embrace it. Lay it down again, stay in savasana to interiorize the effects of the position then switch sides.

Variation:
Bend both knees and bring your feet near to your  gluteus.  Open your arms in a cross. Breathe in lengthen the spine and bring both knees and your back to the left, your right shoulder stays on the floor. Turn your head to the right. Breathe normally , stay here for 30 sec to 3 minutes lengthening, stretching actively the spine.

Switch sides

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