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Mimi's Blog
Mimi: Posted on Sunday, November 20, 2011 9:59 PM
Turkish Twist "Open to the spiral of your secret source of energy" Here's how to do it: - From an easy seated position (a cross-legged seated position), slowly bend your left knee and allow your left heel to come close to the right hip (your left knee should be facing the front center of the mat).
- Carefully, allow your right leg to draw forward towards the front and then over to the left side of your left hip. Some knees will stack, some will not. Never force your body to stack your knees. If your knees do not stack, just allow the leg to cross over to a comfortable range and allow the bottom of your foot to rest on the mat.
- Gently pull the glutes/buttock muscles away to ensure the sits bones are root to the earth.
- If you are able to stack your knees, you will find that the opposite feet will rest on the sides of the hips.
- Allow your hands to come to Anjali Mudra (prayer position, Namaste position).
- As you inhale, allow your heart center lift (to allow each vertebrae to lengthen), and as you exhale slowly cross your left elbow over and onto the top right leg.
- Keeping the spine long is very important in twisting postures.
- Feel the left elbow engaging down into the leg to ensure the chest does not compress down - this also keeps your spine long.
- Gently peel the right shoulder back and notice your collar bone broadens with a "smile" and your chest opens up.
- Notice the hands pressing together - and breathe long inhales and exhales.
- Slowly allow the head to turn to the right with a nice long neck spine ("no wrinkles") and allow enough room under your chin for an apple to fit. This will allow the chin and shoulder to be parallel. Never let the chin tuck towards the chest and never hyper extend the neck back.
After you complete the posture, continue breathing and checking in with each sensation. Allow your body to enjoy this posture for 5 to 10 breaths and then switch sides. Important: When you come out of the posture, inhale to lengthen the spine and unravel on the exhale. Modifications: - If crossing the knee over hurts, don't do it. Instead, sit in easy seated position (even sit on the edge of a folded blanket). Then allow the left hand to hold on to the right knee. Only twist if your body feels comfortable and you can breathe nice long inhales and exhales. Let your right hand go to a comfortable range behind you and use it like a prop (also what I call "an extra spine for support"). Use a yoga block under your right hand if you are sitting on a blanket. Always keep a long spine.
- If you find you can stack your knees but one hip lifts off the floor, sit on a folded blanket.
- If you can stack your knees, but cannot come to Anjali Mudra, simply place your left hand on your knee and your right hand at a comfortable range behind you. See photo below:
Tips to help you throughout the posture: - Always check into your body. If your body is in discomfort, your body is telling you to modify. It isn't ready to go this far into the pose and that is ok.
- Always check into the breath. If you breath is short and shallow, focus on breathing long inhales and long exhales. If this is hard to do, modify the posture to ensure you can breathe properly.
- Every yoga posture, you should be able to breathe through the nostrils comfortably and the seed off the breath is started at the belly - twisting postures can be hard to breathe long because your torso and belly muscles are twisting. It's very important to breathe long breathes.
- Each inhale allow your spine to lift, each exhale is when you twist. Twists (as well as all yoga postures) should always be done in mindful movements for safety.
What are the benefits of this pose? - Opens the rib cage and breath
- Massages the internal organs
- Helps with elimination
- Relaxes the nervous system
- Strengthens the upper back and obliques
- Stretches the hip abductors, glutes, lower back, upper back and obliques
Contraindications: - This pose is not save for pregnancy after the 1st trimester
- Not safe for hip replacements - instead enjoy the legs straight as you sit
- Only practice it modified if you normally have low back pain.
Always check with your doctor before practicing yoga.  Enjoy! |
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