SEATED SPINAL TWIST: An effective way to relax the mind, body, & spirit

            SEATED SPINAL TWIST

This asana pose is very effective when working with children, adolescents, and adults who suffer from panic disorder and generalized anxiety disorder. It is also useful when working with people who suffer from PTSD. It helps calm down the central nervous system by activating the parasympathetic nervous system which helps the body calm down and feel more relaxed.

1. This pose is very rejuvenating because we are twisting and messaging the internal organs in the abdominal area.

2. It helps improve our digestive system

3. It helps relieve stress in the belly and hip area.

4. It helps relieve back pain and neck pain. 

LETS TAKE A LOOK AT OUR ALIGNMENT

1. Sit in a comfortable seated position (Indian style is fine) you may want to sit on a blanket or pillow so your knees can relax.

2. Shoulders should be down and away from ears.

3. Crown of head lifts to the sky

4. Muscles should be engaged in the stomach so back is nice and flat.

5. Sink glutes down into mat and raise head up to sky.

WE ARE GOING TO INCORPORATE A DEEP BELLY BREATH INTO THIS FABULOUS TWIST

6. So many of us breath from our chest which is not good because we are never getting a full breath which helps the body relax. A full belly breath helps activate the parasympathetic nervous system so the body can feel calm and relaxed.

7. What I would like you to do is start flowing in and out of the twist from side to side which is a great warm up and then we can transition into the pose.

8. Inhale staying centered and then as we exhale turn. On the twist you want to put your right hand and place it on the outside of the opposite knee. So bring your right hand across to the outside of left knee. 

9. Then turn the torso to the side and left hand can rest on the floor right below the shoulder. You can use you fingertips if your hand does not feel comfortable flat on the floor. 

10. Then continue and inhale center and exhale on the twist. 

11. If you would like to deepen the stretch you can turn all the way around placing your hand behind your tailbone looking behind you trying to get your chin over your shoulder. Do NOT force your body into the twist more than it wants to go. Hold for 3-5 breath and repeat on the other side. 

12. On your last exhale close your eyes and come back to center noticing the work you have done on both sides of your body. 

SUCH A FABULOUS ASANA POSE

NAMASTE

Dr. Melissa Samartano, PhD.,LMHC
Holistic Counseling Center
Raynham, MA 02767
Cell# 401-263-1599
Office# 508-819-0441
http://holistichealingmindbodyspirit.com
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