There are many critical organs in our body that help us perform all the natural works normally. For leading a healthy and athletic life, we need to keep our organs in the best shape possible. Having a good physical condition is very important, especially in this age of modern civilisation. But it’s a matter of fact that we, often times, forget to take care of our body. That’s why we suffer from many different physical issues. With an unfit body, you won’t be able to focus on your works. You’re prone to mistakes and that will only make your condition worse. Some of the most common types of physical conditions are back pain, headache, mental disturbance etc. that suck away all the fun out of life.
Yoga is obviously a great choice for you to get rid of such possible situations. It’s a lightweight workout form that doesn’t take too much effort. It can be a good companion of your physical condition to be in perfect shape. Here, I’m sharing some twisted yoga poses that specialize in flexibility and mental stability.
1. Revolved Easy Pose
Sit on the mat in the “Easy Pose”. Your legs should be crossed, knees wide apart and your crown directly on your spine.
Put equal pressure on both of your sit bones. Stretch your spine while keeping your neck soft and relaxed. Your feet and thigh also will be relaxing.
Put your right palm on the floor towards your backside. As you exhale, slowly twist your body towards your right side. With each inhale, stretch your spine. Continue the process until you reach your limit.
Put your left hand on your right knee to get extra torque for your twisting. Don’t twist hard – force gently.
Make sure that your head is aligned with your tailbone in a straight line. Hold this pose for around 10 breaths. Then, slowly return your body to normal. Now, change your leg cross and follow the same direction on the opposite side of your body. It’s a great pose for having a relaxation after any stressful work. This pose forces on your back muscles and spine, allowing your body gain more flexibility.
2. Sage Twist Pose
As you inhale, stretch your front torso by lifting the top of your sternum. As you exhale, put your left hip on or close to the ground while your torso twists gently towards the right. Stretch your tailbone downwards the floor. Relax your belly.
Put the fingertips of your left hand under the right knee. Put your right hand on the floor behind your right buttock. Keep your shoulder blades firm against your back as you continue twisting further to the right.
Move your face towards your right shoulder. If you want, you can also keep your face in a neutral position.
With every inhalation, pull your sternum upwards a little bit and with every exhalation, twist your body further. Stay in the pose for about 30-60 seconds. With an exhalation, return to the normal sitting pose. Now, do the same on another side of your body. This pose will stretch your spine, shoulders, and hips. If you’re suffering from lower backache, sciatica or neck pain, this pose will help you get rid of them.
3. Revolved Abdomen Pose
Lie flat on the mat or the floor. Stretch your spine and push your lower back on the ground. Keep your arms shoulder height and face your palms on the floor.
As you exhale, pull both knees towards your chest. As you inhale, spread your breath in your chest. Now, gently put your knees on the right side of your body.
Put your face on your left side, keeping both your shoulder blades touching the ground. Breathe gently, Hold this pose for 2-3 minutes. Then, put your legs straight on the ground. Now, continue the same steps on the other side of you.
This pose will improve your flexibility in shoulders, hips, lower back, and spine. This also strengthens the back and spine along with abdomen muscles.
4. Seated Wide Legged Forward Fold with a Twist
Sit on the mat with your legs stretched in front of you. Keep your body and spine straight.
Put your right leg a bit right that your right shoulder. Bend your left knee, bring your left foot to your left groin.
Touch your right foot with both your hands. Make a good grip.
Bend your body towards your right knee. Try to touch your knee with your nose. Feel the pull in your hamstrings and leg muscles. Hold this pose for 1-2 minutes. Then, release the grip and relax your right leg. Now, follow the same steps with your left leg. This pose is very helpful for increasing your flexibility. It stretches your hamstrings, abdomen muscles and your leg thoroughly. This pose is also good for relaxing any muscle pull in your legs.
5. Twisting Forward Stretch
Sit on the mat with your head to hip straight and your legs spread in front of you. Keep your feet hip wide. Put equal weight on your buttocks.
Twist your body towards the right. But your heels should be touching the ground. Turn your face towards the same direction, as much as possible.
Widen your right arm towards the right. Pull your right leg up the ground. Keep it straight and firm.
Use your left arm to have a grip on the right foot. Pull your leg with your arm.
Keep your shoulder firm. Hold the pose for 1-2 minutes. When you’re finished, release your leg and return your body to the normal sitting pose. Now, do the same with your left side and left leg. This pose is really good at stretching your shoulders, neck and lower back. It also stretches your leg muscles. This pose is good for relieving back pain, hand muscle strain etc. With all these poses, you’ll be able to have a more flexible body and more strength in your muscles. Integrate them into your everyday routine and you’ll feel the change very well.