May 22, 2014

#4 "Yoga Minute" Seated Forward Bend Twist

Sit up tall in a sturdy chair with a neutral spine. This is with the shoulders over the hips and a noticeable amount of weight on the legs against the chair. Push your hands on the tops of your thighs elongating the spine.

Next exhalation pivot from the hips not rounding the back as you come forward into a mild Forward Bend. Keep the neck as an extension of your spine not dropping the head.

Place one forearm across the legs. Inhaling take the other arm up toward the ceiling. Don't go as far if feeling any pain. Keep the length in the spine throughout the twist.

This turns the upper torso opening the chest. Once in the twist if you do not have neck issues turn the head in the direction of the twist looking toward the shoulder. If feeling any pain or discomfort in the neck keep the chin in line with the sternum. Shoulders relaxed, down, and away from the ears.

Benefits: Circulation through the flow of oxygenated blood and eliminating toxic waste. Massages the internal organs helping digestions and opening the chest working the respiratory system. The twist helps with movement in the joints by rotating each vertebra gently in this twist. Helps increase flexibility in the spine and back muscles, also stretching the shoulders and chest

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 minutes. 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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