Simple Seated Twist is a gentle spinal twist that is usually recommended for beginner to intermediate level yoga students.
Begin with sitting in a cross-legged position on the ground. Increase the length of your spine by sitting tall, exhaling, and then pulling in your abdominals. You may relax the shoulders and let them fall away from the ears.
While inhaling, raise your arms above your head. Then exhale and twist your body to the right while slowly lowering your arms down in synchronicity with your breath. The right hand should be on the ground beside you, and the left hand on your right knee’s outer edge. Now rotate your head so that you look over the right shoulder.
Remain in this position for five to 10 slow, calming breaths. As you inhale, visualize yourself getting taller, and as you exhale, twist a little deeper into the pose. Your lower spine should be drawn inwards to the belly, making you sit tall.
When done exactly as advised, it looks as if the twist began from your pelvis’s core and ended at your head. Now twist to the left and raise your arms up as they reach near the center and then again bring them down. Remain in this position for some breaths.
You can then repeat this twist more number of times or till you begin to feel its effects.
The yoga exercise, Simple Seated Twist has many benefits. Following are some of the major ones:
For newcomers to yoga, Simple Seated Twist is particularly good in improving the strength of their spine muscles. This is so, because almost all nerves originate from the spinal cord, which are twisted in this yoga exercise.
The advanced yoga students may find this yoga exercise beneficial in terms of improving functioning of all organs present in the torso. They may deepen the pose by imagining the exact procedure of lengthening and twisting in their head before actually executing it.
However you should avoid this yoga exercise in case you suffer from one or more of the following conditions or ailments:
Relax and feel the stretch in your spine as you exit out of the Simple Seated Twist.