Yoga is a discipline that deserves constant practice and dedication to enjoy the therapeutic benefits provided by asanas, breathing techniques and meditation. The more you deepen the practice of yoga, the greater the consciousness that develops.
There are several asanas designed to treat each part of the body. In this opportunity, the attention will be given in the vertebral torsion asanas. The torsions in yoga represent the detoxification of the body stimulating the functioning of the kidneys, the abdominal and sexual organs, releasing the tension of the vertebral and ensuring the proper functioning of the digestive system according to the movements that are made while standing, sitting or lying down. Once the rotation of the back is made, the body twists, squeezing the vertebrae from one side to the other decompressing the tensions and correcting the body posture.
It is important to highlight the breathing when performing the yogic movements since the attention in the present time is guaranteed, and the permanence in the postures and the power to execute the movements with conscience and control. Yoga represents the integration of the mind, body, and spirit. Each posture has its symbolism in the philosophy of yoga and Hinduism, as well as in ourselves generating identification or affinity with certain asanas according to our needs or preferences.
Twists can be performed in different yoga asanas (warriors, downward-looking dog, sirsasana and more) as well as standing, sitting and lying down, which are movements that consist of turning the upper part of the body from the hip with the back as straight as possible aligning the vertebrae. These generate relief in back pain, headaches, stimulating stiff neck and shoulders.
Types of Twists
Vakrasana – Sitting Twist Pose
Sitting with your cotton leggings and the right leg fully extended. Flex the left knee and bring the foot out of the extended leg near the knee. With the right arm, hug the knee flexes you will feel a slight pressure on the abdomen, neck rotates to the left and the look is on the shoulder while the left arm extends as close as possible to the spine. Perform the same sequences of the complementary side of the body.
Jathara Parivartanasana – Lying Twist Pose
Lying in the center of the bed with your cotton leggings, extend both arms to the sides, bend both knees to the chest, with the look in the left-hand drop legs on the right side of the body and vice versa. If you feel comfortable in the posture, you can extend the legs while maintaining the torsion. Enhance posture of the complementary side of the body and maintain 10 to 12 deep breaths.
Tadasana Twist – Mountain Pose Twist
Stand with your comfortable cotton leggings, extend the arms to the sides, and rotate the back of the body. The movement is born from the hip to the right, hands seek to hug the body, right arm goes from behind, the left arm goes forward, neck rotates next to the right shoulder and the gaze stays on the shoulder. Perform a complementary side of the body. Keep the rotation from 8 to 12 deep breaths.
Note: The longer you stay in yoga postures, the greater the benefits.