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There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. There are a lot of benefits to adding twists to your yoga practice, but there are also reasons why some people should avoid them. Likewise, they are benefits that help to reduce the presence and intensity of symptoms, which is certainly a benefit. However, over the past few years, health issues are paid a lot of attention especially by the younger generation. To deepen this pose, hook your elbow over your knee. One other alternative is to keep your hands at heart center, use your elbow to hook over your knee and deepen the twist. To modify Sundial Pose, use a strap over the top foot. If you can’t get the bind, use a strap. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking. Pectoralis muscles (chest), stand in a doorframe with arms either side and gently lean through to stretch your chest.

Being overweight puts strain on your back muscles. In my own practice, I find that when I ‘lift’, rather than a subtle axial extension (lengthening the spine) I enter into spinal extension (arching the back), adding a twist to this movement creates a kind of ‘catching’ in my back, a tension, that over the years I’ve learned to associate with twisting. This article will walk you through nine yoga poses for spinal twists from beginner to advanced. What is Seated Spinal Twist? This is the open twist version of Marichyasana. You can also make this an open twist by twisting away from your leg. Remember to keep the spine long and the shoulders open. It also improves the strength and flexibility of the lower spine. Release both legs to the floor to neutralize your spine for several breaths before doing the other side. You can make this into a beginner pose by keeping your legs together, bend your knees, place your palms together at heart center, and twist.

To make this pose more intense, you can straighten both legs. Child's Pose: kneel on floor, toes together and knees wide and fold at the hips forward so your arms are out stretched in front of you, hold for 30 sec or more. Sitting on a block or yoga blanket to elevate your hips over your knees will make this pose more comfortable. This elevates your hips over your knees and reduces the pressure on your knees. Furthermore, staying consistent with your twisting yoga practice is essential for seeing results over time. You should also have a certified yoga teacher that learn and practice under in person. Since gym classes have more members compared to studio classes, some of their members are already on the pro level and of course, you cannot cope up with their movements. However, each twist could be modified to vary the level of difficulty. By holding onto my knee, I can pull myself a little deeper into the twist. To begin the pose by sitting on the ground, bend right knee placing on left leg outside, then bend left knee, making the left heel close your right buttock.

Place your left leg on the posterior of your right shin. Place your thumbs on your ankles. Người muốn cải thiện tiêu hóa và thanh lọc cơ thể: Twisting yoga kích thích sự di chuyển của đường tiêu hóa và giúp cơ quan tiết ra hoạt động tốt hơn. Khi ở trong tư thế vặn xoắn, hệ thống dây thần kinh sẽ được kích thích tại điểm vặn lên tới não bộ. Điều này sẽ dẫn tới sự sản sinh ra các hormone endorphin làm tăng sự hưng phấn trong khi luyện tập, giúp bạn có thể tập trung, tỉnh táo hơn, đồng thời quên đi những cảm xúc tiêu cực, căng thẳng. Giảm căng thẳng và stress: Khi bạn xoắn người, bạn giải phóng căng thẳng và stress tích tụ trong cơ bắp, giúp thư giãn và tăng sự rõ ràng tinh thần. Giảm stress: Các động tác vặn người là một phương pháp hiệu quả để loại bỏ sự căng thẳng và giảm đi các stress nhanh chóng. Thao tác xoắn giúp massage các cơ quan nội tạng, thúc đẩy quá trình tiêu hóa diễn ra thuận lợi. Tập trung vào hít thở: Hít thở đều và sâu trong suốt quá trình tập.