A Set of Twisting Yoga Poses, Nourishing the Spine, Detoxifying and Beautifying, Skin Gets Whiter and Firmer, and More Energetic
Classic twisting poses are a classic pose in yoga, mainly targeting the spinal column.
Twisting poses are easy to do, and anyone at any age can practice them. In this posture, it is important to hold your breath, as your breath deepens and lengthens, which can have noticeable effects on your spinal column, abdominal organs, and even the whole body!
Benefits of twisting
1. Nourish the spine, adjust the spine shape
Effective and deep twisting exercises can adjust the entire spine shape, eliminate spinal stiffness, nourish the spine, and restore its flexibility.
2. Detoxify and beautify, improve metabolism
During twisting yoga poses, the liver and spleen are massaged, and the small intestine and stomach are strengthened, which can effectively improve digestive and absorption functions, adjust bowel movements, flush out toxins and waste from organs, effectively relieving stubborn constipation and improving the body’s metabolism.
Especially importantly, twisting poses can massage the pancreas connected to the duodenum, stimulating the release of insulin, regulate blood sugar metabolism, which is a good pose for diabetic patients.
3. Release anxiety, soothe a calm mood
Twisting poses can nourish and stimulate the spinal nerves (spinal nerves connect to the spinal cord, mainly controlling the body and limbs’ sensation, movement and reflexes), truly reach our tense core, extend the spine and release all tension and anxiety, and have a calming and peaceful effect.
4. Coordinate internal functional activities
According to anatomy, the nervous system can be divided into the central nervous system and the peripheral nervous system. The nervous system can control and coordinate the functions of various systems and organs in the body, ensuring the integrity of the internal body and allowing the body’s physiological conditions to adapt to the external environment.
In twisting yoga poses, the spinal column is twisted and stretched, the muscles around the spinal column are squeezed, accelerating blood microcirculation, and nourishing and stimulating the spinal nerves that extend from the spinal column, thus coordinating the functions of the body’s systems and organs.
5. Increase lung capacity, increase blood oxygen levels
During twisting yoga pose practice, yoga instructors usually teach everyone to maintain abdominal breathing. Abdominal breathing can effectively massage the diaphragm, increase lung capacity and blood oxygen levels, bringing infinite energy to our bodies.
9-Style Yoga Twisting, Body Deep Cleaning
01 | Double Angle Twist
Start with Double Angle, left hand on right ankle, right hand towards the ceiling. If you feel good, bend your right arm and hold it at the left thigh. Take 5 deep breaths, then repeat on the other side.
02 | Forward Bend Twist
Start with Forward Bend, left foot forward, inhale, straighten the legs, raise the arms; exhale, twist; inhale, return to the starting position. Repeat 10-20 times, then repeat on the other side.
03 | Throne Twist
Start with Throne Twist, hands together in front of the chest, inhale, lengthen the spine; exhale, upper body rotate to the right; inhale, return to the center position, exhale rotate to the left. Repeat 5 times on each side.
04 | Crow Pose Twist
Start with Crow Pose Twist, loosen your hands on the palms, keep your fingers open, maintain the twist. Exhale, extend your hands to the side to support the ground, head tilted to the left side, left knee placed on the elbow. Feet leave the mat, activate core strength, head lift up, look forward, take 5 deep breaths, then repeat on the other side.
05 | Boat Pose Twist
Start with Boat Pose, raise your arms, place them at the sides of your knees, tilt your torso to form a 45-degree angle with the ground. Extend your legs straight, slowly lift your feet off the ground (you can bend your knees), your body forms a ‘V’ shape. Repeat 10 times on each side.
06 | Seated Twist
Sit on the mat, legs straight forward. Bend your right knee, right foot placed outside your left knee. Turn the spine to the right, left hand rests on the outside of your right knee, the two hands oppose each other, deepening the twist. Maintain for 5 breaths. Then repeat on the other side.
07 | Side Twist Prone
As shown, stack yoga blocks against the wall, kneel on the wall edge, do arm support head overhand twist, then bend the left knee; return to the center, bend the right knee, extend your arms to twist to the right. Repeat 10 times on each side.
08 | Twist in Supported Headstand
As shown, stack a pile of yoga bricks against the wall, kneel on the wall edge, do arm support head overhand twist, then bend the left knee; return to the center, bend the right knee. Repeat 10 times on each side.
09 | Lying Twist
Lie on the mat, extend your arms, palms facing down, bend your right knee and twist towards your left, left hand on your right knee, stay here for at least 5 deep breaths, then repeat on the other side.
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