Seated Spinal Twist Benefits and How To

Yoga is reaching a peak in pop culture, with celebrities like Gwyneth Paltrow and Michelle Obama sharing their favourite poses on social media. What are the benefits of doing seated spinal twist? This article will go into detail about what this exercise does to your body and why it’s such a great one to do.

The seated spinal twist is an exercise that focuses on the spine. It has been shown to have many benefits and can be done in different ways. The “seated spinal twist sanskrit” is a yoga pose that focuses on the spine.

Seated Spinal Twist Benefits and How To

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Seated spinal twists are a terrific way to unwind after a hard day at work, in yoga class, or even at your desk. If you’re one of the millions of individuals who sit at a desk all day, you’re likely to have chronic lower back discomfort, poor posture, and limited spinal mobility. A simple sitting spinal twist position might help you relieve these problems with frequent practice. 

Yogi practicing Seated Spinal Twist

Yoga is used by many individuals to relieve lower back pain. Twists in the sitting or supine position often provide a fantastic sensation of release during practice. The best part is that you can do this basic stance off your mat as well. Not just in yoga class, but also at your office chair, bed, and even a subway seat, you may practice your sitting spinal twist! 

So, what are the advantages of twisting your spine when seated? Regularly doing sitting spinal twists has several physical and overall wellbeing advantages. Twists are an essential part of every yoga routine. Depending on your physique and flexibility, there are many different variants of sitting spinal twists that you may try. 

 

When Should I Do Seated Spinal Twist?

Seated spinal twists are usually done at the start of class or at the conclusion of class. Warm up and extend the spine with these simple twists before class. At the conclusion of practice, they also assist in cooling down and stretching the spine and complete body.

A sitting spinal twist differs from more active twists like a chair twist or even Eka Pada Koundinyasana, the arm balancing. They are more restorative and less energizing than a hard, twisting standing position. 

While sitting on your yoga mat, you may perform a variety of twisting positions. Each sitting spinal twist position targets various body areas and provides distinct benefits. In general, sitting spinal twists help with digestion, spinal mobility, and lower back pain relief. 

 

The Health Advantages of a Seated Spinal Twist

Do you ever felt like a million dollars after a particularly satisfying twist? A perfect twist may make you feel lighter, more open, and able to move more freely in your body, in addition to increasing your spinal flexibility. The advantages of doing a sitting spinal twist are many. If you practice every day, you will see improvements in your physical body. 

Regularly doing sitting spinal twists will: 

  • Encourage your body’s digestion to be healthy. 
  • Your core should be toned and strengthened.
  • Lower back pain relief 
  • Internal organs should be massaged 
  • Increase your spinal mobility. 

 

Seated Spinal Twist: How to Do It 

There are many varieties of a sitting spinal twist that you might try, depending on your physique. Here are two sitting spinal twists that you can practice every day, whether you’re in a yoga class or just want to sneak in a little twist at your desk at work. 

Yogi practicing Spinal Twists

In a chair, do a seated spinal twist. 

If you’re travelling by rail, flying long distances, or just need a pick-me-up at your workplace, this is a terrific variation to try. It is not necessary to use a mat or wear yoga clothing. To get some lower back relief and openness in your body, all you need is a chair and yourself. 

  1. Take a seat in a chair. Place your feet flat on the ground, hips-width apart. 
  2. To engage your core, straighten your back and bring your belly button in toward your spine. 
  3. Make a fist with your right hand and place it on your left knee. 
  4. Place your left hand on the chair’s side, near your left hip. You have the option of staying on your fingers. 
  5. Raise your chest and straighten your spine as you inhale.
  6. Roll your left shoulder back and twist your spine as you exhale. The twist should come from your spine, not your neck or head. 
  7. Turn your head to the left slowly. Turn your chin in the direction of your left shoulder. 
  8. Relax your shoulders, maintain a gentle look, and maintain a long spine. 
  9. Stay for five breaths on one side, then switch sides. 

Instead of using a chair, you may do this posture on your yoga mat or on the floor. Stick to the same step-by-step procedure. You may sit in a simple cross-legged posture with your knees together and your sit bones on the heels, or you can sit with your knees together and a block in between your heels. 

Pose of the Half-Lord of the Fishes

Half Lord of the Fishes Pose, maybe one of the most frequent sitting spinal twists, is a terrific twist to promote digestion and open up the spine and front side of your body. 

  1. Sit with your legs straight out in front of you at the back of your mat. 
  2. Place the sole of your right foot outside of your left knee by bending your right knee. You have the option of staying here and straightening your left leg. 
  3. Bend your left knee and get your left heel near to your right sit bone if necessary. 
  4. If necessary, reposition yourself so that both of your sit bones are on the floor. Make sure you’re not seated on your left foot. Make sure your right foot is level on the mat and your right knee is pointed upwards. 
  5. As though your right hand were a second spine, place it behind your body. Make a mark on the mat using your fingers. 
  6. Raise your right arm and place it on your right knee. 
  7. Lift and stretch your spine as you inhale. Roll your right shoulder back and twist as you exhale. Feel the twist in your spine rather than your neck. 
  8. Shift your chin toward your right shoulder and gently turn your head to the rear of the room. 
  9. Relax your shoulders and stretch your spine by lowering your eyes. 
  10. Switch sides after five breaths. 

 

Seated Twist Muscles Used and Stretched

Seated spinal twists are popular because they work and stretch many different regions of the body. You may feel a beautiful opening in your chest, rotation of the shoulders, movement in the spine, and even a stretch in the hips or glutes in a well-aligned twist. 

You stretch and use the following muscles in your sitting spinal twist: 

  • Back 
  • Glutes
  • Hips on the outside 
  • Abdominals 
  • Ribcage 
  • Shoulders
  • Neck 
  • Chest 

 

Beginners’ Mistakes in Seated Spinal Twist Pose

There are various factors you should be aware of while performing your sitting spinal twist in order to prevent injury or overstretching. Before you twist, be sure you have a stable and robust basis. This will save you from injuring yourself or over-stretching your body. When practicing twists, there are a few frequent blunders to avoid: 

Common mistakes when practicing Spinal Twist

  • Twisting with your neck: Your twist should originate in your spine rather than your neck. Yogis often twist their necks to stare toward the rear of the room in the mistaken belief that they are deepening their twist. They are, in reality, straining and overstretching their necks. Make sure your twist starts at the base of your spine. 
  • When twisting, it’s crucial to maintain your spine nice and long. Check sure your spine is long, your chest is wide, and your shoulders are relaxed before beginning your twist. Bring your chin down a little to make sure the rear of your neck is also long. 
  • A shaky base: Whether you’re twisting on your mat or in your chair, be sure your foundation is solid and stable. Your sit bones should be firmly planted in your chair or mat. Make sure the sole of your foot is firmly anchored on the ground if you’re putting one foot on the ground. 

 

Seated Spinal Twist Modifications

Sitting spinal twists may be difficult for some yogis, particularly if they are healing from injuries or have tight muscles. Additionally, if you are pregnant, make sure you change your twists whenever you practice yoga. Modify the position according to your body and what works best for you, like with every yoga pose. 

Yogi practicing modified twist

Here are some changes you may make to your sitting spinal twist: 

  • If bending your supporting leg in Half Lord of the Fishes position is difficult, try the following: Maintain a straight leg with your heel on the mat. To engage the leg, flex your foot and twist from this sturdy base. 
  • You can always wrap up a blanket and sit on it if your hips are stiff or your sit bones don’t feel even on the mat. The blanket’s added height and support can help you discover more space and comfort in your posture. 
  • Modify your twists by keeping them open if you’re pregnant. Instead of twisting in the usual direction, twist in the opposite direction. Maintain the same base and ensure that your weight is equally distributed on the mat. 

 

Associated Issues 

What are any additional twisting yoga poses? There are various non-seated yoga positions that include twisting. The revolved triangle, prolonged side angle, revolved half moon, and chair twist are examples of these positions. 

What are the benefits of twists for digestion? When you twist your body, you are putting pressure on and squeezing your digestive organs. When the compression is removed, new blood and nutrients are pushed back into your organs, restoring circulation. This improves the function of the organs by increasing blood flow to them. 

What are the benefits of twists for back pain? Twisting helps to strengthen back muscles and relieve back strain, which helps to relieve chronic lower back pain. 

 

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Mariel is a yoga instructor and writer located in New York City. She has been teaching for ten years and has been a lifelong student of the old art.

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The seated spinal twist is a yoga pose that can be done anywhere. It is great for relieving tension and improving circulation. The benefits of the pose are many, but it’s important to know how to do it correctly. Reference: seated twist.