Lengthen and Twist to a Healthy Spine

Twisting postures help to release stiffness in the back, neck and shoulders. The spine becomes more supple improving the blood flow to the spinal nerves and surrounding muscles. As the torso rotates, it stimulates the function of the internal organs including the kidneys, liver, gallbladder, stomach and pancreas, thereby exercising the abdominal muscles and improving digestion. In twisting poses, the rotation originates at the lower abdominal muscles while the pelvis remains stable. Do not force the rotation with your arms and shoulders as levers. The use of the chair provides for a safe and effective torso twist.

Chair Twist Directions:

Sit sideways on the entire chair seat with your hip against the back of the chair. Hold the chair back with one hand and the seat with the other hand. Lift your torso and take the shoulders back as you inhale. On the exhalation, rotate your torso toward the back of the chair as you stabilize your hips and pelvis. Maintain the vertical lift in the trunk as you draw the abdomen and back ribs in. Keep your head in neutral position or turn gently looking over your shoulder if you have no neck conditions. Hold the pose for 20 to 30 seconds, breathing evenly. Exhale as you come out of the pose. Repeat on the other side.

Contraindications: Back, neck or shoulder injury, stomach or abdominal problems, menstruation, pregnancy. Avoid this pose unless you are practising under the supervision of an experienced teacher.