OM Yoga UK - August 2017

om body

The benefits of this pose:
l Seated twists stimulate the internal organs and channel our breath
into deeper parts of our lungs
l The pose tones and strengthens our abdominal muscles
l Releases tension from and energises the spine
l Seated twists stretch the shoulders and hips

Contraindications:
l It is suggested that Seated Twist may not be an appropriate asana to
practice if you have an acute lower back issue or if you are pregnant
but modifications can be offered

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Variations:

Different schools of yoga teach Seated Twist in slightly different ways.

Here are some variations that you may have come across:

l Try straightening the bottom leg in order to practice a more gentle

version of the twist

l Hugging the top knee with the supporting arm can help to

encourage length in the spine

l Pressing your hands against a wall can help to deepen the twist

Andrew McGonigle is Doctor Yogi, a medically trained yoga teacher

based in London who specialises in teaching anatomy applied to yoga.

Visit doctoryogi.co.uk

LENGTHEN YOUR SPINE AND BEGIN TO TWIST

l Lengthen up through all four sides of your waist to create

more space between your hip bones and your lower ribs

l Begin to slowly twist your ribcage to the right, supporting your

outer left arm against your outer right knee

l Press your left arm down to encourage your spine to lengthen

further but avoid using your arm as a lever against your knee

l Press your right hand down to keep encouraging your spine

to lengthen

ACTIVATE YOUR FEET

l Engage the inner arches of your feet by spreading your toes

l Press equally through the four corners of each of your feet

STACK YOUR HEAD DIRECTLY

ON TOP OF YOUR SPINE

l Gently slide the sides of

your throat back and then

lower your chin a couple of

millimetres towards your

chest to lengthen the back of

your neck

l After initiating the twist

with your ribcage begin to

look over your right shoulder

FOCUS YOUR GAZE

l Your focal point (drishti) is

towards the tip of your nose

l If this doesn’t feel

comfortable, soften your gaze

and look at a fixed point over

your right shoulder