July 23, 2014

#12 "Yoga Minute" Seated Chair Twist A

Start by facing forward and setting toward the back of a chair. Lengthen the spine by pushing into your thighs to get as much distance between each vertebra as you can. This benefits by not having the spine collapsed. Place one hand or forearm on the outside of the opposite thigh and the other hand on the back of the chair. It's a push/pull action with the hand on the back of the chair pushing that shoulder further back as the hand or arm on the thigh is pulling bring that shoulder deeper into the twist. If comfortable turn the head looking toward the shoulder in the direction your twisting or you can keep the chin in line with the sternum. With every inhalation lengthen the torso with a little more height and on each exhalation relax slightly deeper into the twist.

Benefits of Twisting:
*Massages the internal organs with every breath by moving the organs in the compressed abdomen.
*Twisting wrings out toxins bringing in fresh oxygen and nutrients.
*Improves digestion by compressing the digestive organs working on elimination through massage and the rush of blood to the organs when releasing from the twist.
*Helps loosen and strengthen the muscles around the spine and back increasing range of motion. This can help relieve back pain from the daily 3-Cs (car, computer and couch) and more where the back becomes tight.
*Helps to open the chest, shoulders and back allowing for more breath to come into the body.

Only twist as deep as feels comfortable to you while maintaining an even smooth breath.

These videos are designed for inactive beginners, seniors, baby Boomers and people with most any illness or injury. The majority of these poses are in a chair and most can be done from a wheelchair. I’ll also be posting these videos on my You Tube Channel “Yoga Chuck” and Facebook page "Yoga Chuck”. All poses should be a No Pain No Pain practice and avoid having discomfort. 

How long to hold the pose: If pain is above a 5 on a scale of 0-10, then only hold the pose 10-15 seconds, you can repeat this multiple times. If your pain level is 5 or lower you can hold the pose 30 seconds to 1 minute. Listen to your body and make adjustments as needed. Explanation: If you’re pain level is above a 5 then the muscles are actually tightening to protect themselves, so you will no longer be stretching them. This is why you should come in and out of the pose multiple times in order to get a stretch with pain level above a 5.

Happy & Healthy,
Yoga Chuck

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