The chair twist pose involves twisting your torso while in a chair pose, focusing on engaging your core and maintaining proper alignment. Here's how you can do it:
-
Start in Chair Pose:
- Stand with your feet hip-width apart.
- Bend your knees as if you're sitting back into a chair, keeping your thighs as parallel to the floor as possible.
- Extend your arms overhead or forward, keeping your shoulders relaxed.
-
Engage Your Core:
- Actively pull your navel towards your spine to engage your core muscles. This helps stabilize your spine during the twist.
-
Initiate the Twist:
- Bring your hands together in front of your chest in a prayer position (Anjali Mudra).
- Inhale deeply to lengthen your spine.
- Exhale and twist your torso to the right, bringing your left elbow to the outside of your right knee (or as close as you can get).
- Press your palms together and use your left elbow against your right knee to deepen the twist.
-
Maintain Proper Alignment:
- Keep your knees aligned and avoid letting one knee jut out further than the other (think of "gluing your knees together").
- Try to keep your hips relatively square, only twisting from your torso.
- Keep your chest lifted and your shoulders relaxed, away from your ears.
-
Hold and Breathe:
- Hold the twist for 5-10 breaths, focusing on deepening the twist with each exhale.
- Continue to engage your core and maintain proper alignment.
-
Return to Center:
- Inhale and slowly unwind back to the center, returning to chair pose.
- Exhale and repeat the twist on the left side, bringing your right elbow to the outside of your left knee.
-
Release:
- After completing both sides, return to chair pose.
- Inhale and stand up straight.
- Exhale and release your arms to your sides.
Important Considerations:
- Listen to your body: Don't force the twist. Only go as far as is comfortable for you.
- Modifications: If you can't bring your elbow to your knee, simply twist as far as you can while maintaining good posture.
- Contraindications: Avoid this pose if you have any knee, hip, or spinal injuries, or if you are pregnant. Consult with a healthcare professional if you are unsure.
