How to Do Twisting Asanas

A good twist is essential for circulation, flexibility and that all over tingly feeling. It is also frequently done incorrectly, or at least not to its full potential. Do twisting asanas to enhance everything from a simple lotus pose to maximizing a triangle pose or side angle pose. A few simple steps will get you twisted.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat or other flat surface

1. Practice the twisting motion by first sitting in a simple cross-legged pose on your yoga mat.

2. Start at the core. The twist is going to begin at the belly. Inhale to elongate the spine, exhale and twist the belly in the direction you wish to twist.

3. Follow with the ribs. Inhale again to elongate the spine, exhale as you twist your ribs to meet your already twisted belly.

4. Twist your head and neck next. Again, inhale to elongate the spine, exhale to twist your head and neck to meet the rest of your torso in the twist.

5. Inhale, once again elongating the spine, and exhale one last time with the belly, ribs, neck and head twisting to their maximum.

6. Slowly inhale, exhale to come back to center and repeat on other side.

Tips & Warnings

• Twists should be done in a slow, fluid, gentle motion.
• <br>These same twisting techniques can be used for all poses that involve twisting.
• Always elongate the spine before you twist so your vertebrae don’t get crunched.

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