Spine Twist
Focus: Spine
Total Time: 30 to 60 seconds
Indications: lower backache, sciatica, neck pain, second trimester pregnancy
Spine Twist
Spine Twist Step by Step Instruction:
- Begin by sitting on the ground with your legs in front of your body.
- Transfer your weight to your right hip. Bend your knees and stretch your legs to the left. Rest your feet on the ground outside of your left hip and rest your ankle in your right arch.
- Breathe in and raise the top of your chest to elongate the front of your body. Breathe out and rotate your body to the right while keeping your left buttock close to the ground. Elongate your tailbone into the ground and soften your stomach.
- Place your left hand behind your right knee and rest your right hand on the ground next to your right hip. Slightly draw your left shoulder back while tensing your shoulder blades across your back. Continue to rotate to the right and turn your head to the right.
- As you breathe in, continue to raise your torso through your chest. As you breathe out, continue to rotate your body a little further.
- Stay in this position for 30 to 60 seconds. To release yourself from this pose, breathe out and untwist your body, returning to your starting position.
- Repeat the twist, this time in the opposite direction.
Spine TwistFocus: SpineLevel: BeginnerTotal Time: 30 to 60 secondsIndications: lower backache, sciatica, neck pain, second trimester pregnancy Contraindications: blood pressure (high or low), headache, diarrhea, insomnia, menstruationPhoto by Matthew HenrySpine TwistThe spine twist focuses on building strength in your spine as well as your hips and shoulders. Spine Twist offers relief for lower backaches, sciatica, and neck pain. Experts also believe the spine twist can help treat carpal tunnel syndrome. The spine twist can massage your abdominal organs, relieve stress, and help with digestion. Pregnant women may find it therapeutic to perform this pose through their second trimester. Individuals with a headache, diarrhea, menstruation or sleeplessness should avoid Spine Twist, as should those who experience blood pressure problems. Spine Twist Step by Step Instruction:Begin by sitting on the ground with your legs in front of your body. Transfer your weight to your right hip. Bend your knees and stretch your legs to the left. Rest your feet on the ground outside of your left hip and rest your ankle in your right arch. Breathe in and raise the top of your chest to elongate the front of your body. Breathe out and rotate your body to the right while keeping your left buttock close to the ground. Elongate your tailbone into the ground and soften your stomach. Place your left hand behind your right knee and rest your right hand on the ground next to your right hip. Slightly draw your left shoulder back while tensing your shoulder blades across your back. Continue to rotate to the right and turn your head to the right. As you breathe in, continue to raise your torso through your chest. As you breathe out, continue to rotate your body a little further. Stay in this position for 30 to 60 seconds. To release yourself from this pose, breathe out and untwist your body, returning to your starting position. Repeat the twist, this time in the opposite direction.
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