First Weeks Flow
Abdominal Twist - Lateral Side Stretching Postures
Sit in Sukāsana. Turn to the right thigh from seated position. Exhale- draw in lower belly and forward bend, place right side belly on thigh. Remain for a few breaths, inhale to lower belly, exhale release length through the spine and maintain equal balance in shoulders and side of torso. Inhale raise back to seated pose and repeat on Left side.
Lateral Side Stretch
Sit in Sukāsana. Inhale- extend left arm over head. Ground left hip and extend right arm allowing shoulder to raise toward ear. Exhale- side stretch to right; head position can be down toward floor, forward, or upward looking past arm allowing a slight rotation in the left side toward ceiling. Inhale- raise, exhale lower arm. Repeat other side. Practice with one sequence of inhalation and exhalation or remain in lateral stretch for a few breaths and raise on an in breath. Repeat other side.
* Helps to balance hip imbalance.
* Gives length to side of spine and reduces unnatural curvature and muscle tensions along spine. Maintain ground in seat, however the opposite hip to direction of fold will most likely raise off the ground. Do not apply force to ground if it does.
* Releases pinched nerves and tones them.
* Nourishing to hips and sacral region. Nourishing to lower abdominal organs.
* Alleviates sources of back pain and misalignment.
* Nourishes digestive system.
Top 5 Benefits for Abdomina Twists
1. Improve Digestive Function
When you are in a twist, you will be essentially compressing your digestive organs – placing them under weight. This will cause a lack of circulation. When you release your twist there will be a rush or fresh blood that will flood your digestive organs. Fresh blood flow equals fresh oxygen and nutrients. Twisting will increase blood flow to the digestive organs, thus increasing their ability to function.
As mentioned above, when you twist you will cut off blood supply to your digestive organs, and then re-introduce fresh blood to your abdominal organs when you release your twist. This re-introduction of fresh blood can help to cleanse the cells of any built up waste because with increased circulation comes increased cellular detoxification. You can also help to move stagnated impurities and gas through your digestive tract due to the compression that comes with twisting.
3. Maintain Normal Spinal Rotation
The muscles and other tissues that surround the spine can become stiff overtime. This will lead to a decreased range of motion, pain and discomfort that can really affect quality of life. Practicing twisting postures helps to keep the spinal muscles mobile, helping to keep you mobile as well.
4. Reduction In Back Pain
Slumping over a computer at the office, slouching behind the steering wheel, sitting in chairs that offer poor back support and standing with our shoulders drooping forward are all things most of us do on a daily basis. All of these habits can lead to back pain. Twists stretch and strengthen the back muscles which can provide serious relief from the back pain caused by everyday life.
Twists are wonderful postures if you deal with stress or anxiety. These postures will help to open the chest, shoulders and back, all of which can help to decrease feelings of anxiousness. You will be releasing stored tension in the body as you twist, which can have a positive effect on your mental state. You will get double the benefit if you combine your twist with slow, rhythmic breathing as well.
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