Want to give your spine a chance to relax and decompress? Look no further than seated spinal twists – the perfect exercise for lower back pain, sciatica, or opening up hips. Even better: you can practice them anywhere from home to work! But don’t forget that strong base; use a block or blanket below you so your spine won’t round in an uncomfortable way.
Twisted Seat Pose, also known as Parivrtta Sukhasana, is a seated twist that helps to stretch and strengthen the spine and hips. Here’s how to perform this pose:
- Begin seated on the ground with your legs crossed in front of you.
- Inhale and lift your arms up towards the ceiling, keeping your shoulders relaxed.
- Exhale and twist your upper body to the right, placing your right hand on the ground behind you for support.
- Bring your left hand to the outside of your right knee, using your elbow to gently press against your knee as you continue to twist.
- Hold the pose for a few deep breaths, then release and return to a seated position.
- Repeat on the other side.
Give your body the freedom to explore, seated twists encourage you to balance between structure and flexibility. You can gradually build strength in both by practicing maricyasana regularly.
Embracing each breath as part of a longer journey rather than an end point. Make sure that, with every twist, your ribcage is aligned for optimal comfort- if needed use props such as blankets or cushions! Listening carefully will allow you to follow only what feels good: knowing when it’s time for gentle release from the pose just as much as discovering how far down into a deeper twist is possible today.
