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Twisting improves digestion and promotes cleansing – both physical and emotional. It’s an easy way to keep you feeling light despite a busy autumn menu and energy loss associated with shorter daylight hours and the onset of cold weather.
Twisting helps cleanse the stomach of food debris. In these exercises, the lower thoracic and lumbar spine, located in the abdominal cavity, that is, in the area of the digestive system and emotional stress, are actively involved. “Twisting releases internal energy and promotes relaxation,” says yoga teacher Tatyana Goldman. “In addition, twisting gently massages the internal organs and increases the flexibility of the spine.”
In the morning, if you do it on an empty stomach, it helps to cleanse the body. In the evening, if performed lying in bed, twisting helps to relax. Pass it around with your meals – for at least an hour – and check with your doctor if you have back problems (such as a curve or hernia). Twisting is also contraindicated for pregnant women. Turn as you exhale, very gently. And remember that the goal is not to turn around as much as possible, but to feel light. To enhance the effect, exhale longer.
Read more:
- The spine, the conductor of our emotions
Before twisting, place your feet shoulder-width apart to free your sacrum and lock your pelvis, then stretch from your tailbone to the back of your head. This is important to do every time so as not to damage the spine. Start twisting dynamically. Watch your breath: in the starting position, inhale, exhale as you turn. Repeat several times, and then slow down and do the exercise, each time lingering for some time in the twist: turning around, take 5 to 12 deep breaths. Be careful not to arch your lower back.
Two easy exercises:
Lie on your back, arms crossed, legs together, knees bent. Bring your knees closer to your chest, and then slowly move them to the side. Remember to exhale while twisting. Repeat 10 times in each direction quickly and the same amount slowly.
Sit at a right angle, legs extended, toes pointing up, hands behind your back. Bend your right leg at the knee, turn your body and head to the right, and with your left hand pull yourself on the outside of the calf of your right leg. Then repeat the same in the opposite direction. Repeat 10 times in each direction quickly and the same amount slowly.