How to Do the Yoga Twist With Blocks

The yoga mariachi pose, also known as the seated spinal twist, is one of the most beneficial of all poses. Not only does the twist stretch and strengthen the shoulders and spine, it helps to massage the abdominal organs, stimulating digestion, relieving menstrual pains, lower back pain and sciatica. When beginning the pose, using yoga blocks can help you to learn proper posture.

Difficulty: Moderately Easy

Instructions

1. Sit on the floor on top of a flat yoga block, resting your sits bones comfortably on the uplifted surface. The block will help you to sit upright with proper spinal posture as you perform the seated spinal twist. Extend your legs in front of you and flex your toes, pulling them up towards your torso.

2. Bend the right knee and place the bottom of your foot flat on the floor, drawing the heel as near to your right hips as possible. Keep the toes of the left leg flexed to engage the muscles of the leg and slightly turn the toes inward.

3. Exhale as you turn your upper body towards the right and place your left arm against the back of your right knee. Bend the elbow so that your palm is facing away from your with fingertips lifted. Reach your right hand behind you and place your fingertips on top of a second yoga block, keeping the arm straight and the spine tall.

4. Breathe deeply and slowly into the twist, turning your head to the right as well. With each exhalation, try to lift a bit higher through the spine and twist a bit further. Hold the pose for 30 to 60 seconds and then release as you exhale. Alternate your legs and repeat to the left.

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