To perform a seated twist, sit up tall and then twist your torso. The specific actions are detailed below, drawing from a video demonstration.
Steps for a Seated Spinal Twist
Here's a step-by-step guide on how to perform a seated spinal twist, as demonstrated in a yoga tutorial:
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Start Seated: Begin by sitting upright with a tall spine.
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Exhale and Twist: As you exhale, initiate a twist to the left.
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Deepen the Stretch: To go deeper, bring your right elbow to the inside of your left knee.
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Inhale and Lengthen: On your inhale, focus on lengthening your spine.
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Twist Further: Exhale to twist a little further, making sure the twist comes from the base of your spine.
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Repeat: Continue to inhale and lengthen, then exhale and twist deeper.
Key Points for Performing a Seated Twist
| Action | Description |
|---|---|
| Posture | Sit up tall, creating a long spine before initiating the twist. |
| Breathing | Coordinate breath with movement: inhale to lengthen, exhale to twist. |
| Twist Origin | Twist from the base of your spine, rather than just the shoulders. |
| Deeper Stretch | Using your elbow to push into the knee can deepen the stretch, if comfortable. |
Example Breakdown
- Starting Position: Imagine sitting tall, back straight, and chest lifted, ready to twist.
- Initiating the Twist: As you exhale, turn to your left. It's as if you're gently ringing out a towel.
- Deepening the Twist: Bring your right elbow to the inner left knee, which helps to gently encourage a deeper rotation. Make sure you're breathing throughout this process.
- Lengthening & Twisting: The rhythm is simple: inhale to lengthen your spine and exhale to gently deepen the twist.
- Engaging the Core: Gently engaging your core muscles will support the movement and protect the back.
By following these steps, you can effectively perform a seated spinal twist while ensuring you maintain proper posture and breathing techniques. This method of twisting can promote spinal mobility and overall flexibility.
