How to Assume the Standing Twist in Yoga

The standing twist, or Maricyasana in Sanskrit, is a good way to stretch a sore or stiff back.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Leotards
• Chairs
• Athletic Gear
• Exercise Mats
• Exercise Towels
• Postpartum Yoga Video
• Yoga Video
• Chairs

1. Place a chair next to a wall.

2. Stand in front of the chair with your right side next to the wall.

3. Pick up your right foot and place it on the seat of the chair, with your thigh against the wall and your toes pointed forward.

4. Twist to your right so your torso faces the wall.

5. Place your palms flat against the wall, pressing your right hand into the wall to help you gently twist further to the right.

6. Turn your head to the right, looking over your right shoulder.

7. Practice until you can hold the pose comfortably for about 30 seconds.

8. Repeat on the other side, standing with your left foot on the chair and twisting to the left.

Tips & Warnings

• By stretching upward, you will be able to twist further.
• To avoid injury, always listen to your body when doing a yoga pose, and don't push yourself beyond your limits. When in doubt, consult a doctor.
• If you're serious about learning yoga, a teacher is invaluable for helping you fine-tune your position in all the poses for maximum benefit.

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on 7/21/2006 As you inhale come slightly out of the twist. As you exhale, twist more deeply.

on 11/22/2005 Always breathe deeply during exercises. Don't hold you breath.