Seated Twist – Intermediate chair yoga pose for the upper body
Below is an audio file so you can follow along.
Seated Twist is an intermediate chair yoga pose is good for the upper body by increasing spinal mobility, improve digestion, and release tension, specifically your back and shoulders. Here’s how to perform it:
Seated Twist:
- Starting Position:
- Sit comfortably in a sturdy chair with your feet flat on the ground, hip-width apart.
- Lengthen your spine and sit up tall, engaging your core muscles for stability.
- Place your hands on your thighs or the sides of the chair, palms facing down.
- Inhale to Lengthen:
- As you inhale, lengthen your spine upward, lifting through the crown of your head.
- Feel your shoulders relax down away from your ears, and broaden across your chest.
- Exhale to Twist:
- On an exhale, slowly twist your torso to the right, bringing your left hand to the outside of your right thigh or the back of the chair.
- Place your right hand on the armrest or the back of the chair for support.
- Keep both sit bones grounded on the chair and maintain length in your spine.
- Gaze Over the Shoulder:
- Turn your head to look over your right shoulder, deepening the twist.
- Keep your chin parallel to the ground and your neck comfortable.
- Hold and Breathe:
- Hold the twist for 3-5 breaths, maintaining steady inhales and exhales.
- With each inhale, lengthen through your spine; with each exhale, deepen the twist gently.
- Release and Repeat:
- On an inhale, slowly unwind from the twist, returning to the center.
- Take a moment to realign your spine and then repeat the twist on the opposite side.
Benefits:
- Increases spinal mobility and flexibility.
- Stimulates the abdominal organs, aiding digestion and detoxification.
- Stretches the muscles of the back, shoulders, and chest.
- Improves posture and spinal alignment.
- Encourages a sense of rejuvenation and vitality.
Note: Avoid forcing the twist or overstretching, and listen to your body’s feedback. If you have any existing spinal issues or discomfort, consult with a healthcare professional before practicing this pose. Enjoy the revitalizing benefits of Seated Twist intermediate-level chair yoga pose!
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