| Road trips and 18+ hour plane rides can leave you | | | | achieve this squeeze-and-soak effect of the internal |
| feeling physically and emotionally drained. Anytime you | | | | organs, such as backbends. However, after a long trip, |
| are stationary for such a long period of time, muscles | | | | it may not sound appealing to exercise the lower back. |
| start to lock up and shorten, causing tightness. | | | | For this reason, Yoga Travel recommends gentle |
| Whether its a trip home from work in rush hour or a | | | | twisting. |
| plane ride to Bali on your next yoga travel adventure, | | | | Twists come in many forms: seated, laying down, and |
| remember to turn to yoga for relief. In this article, we | | | | standing (such as rotated triangle). Regardless of the |
| visit the benefits of a family of Hatha yoga poses, the | | | | position, to safely and effectively perform a twist |
| twist. | | | | posture, the guidelines are the same. Extend and |
| The musculoskeletal benefits of twists are profound. | | | | lengthen the spine before twisting. Start the rotation at |
| Twisting poses realign the spine and create more | | | | the base of the spine and continue upwards. We'll |
| space in the intervertebral disks. Sitting in a chair for an | | | | walk you though a seated twist (Matsyendrasana) as |
| extended period of time has the effect of | | | | an example. |
| compressing the spine due to gravity. Twists are | | | | Find a comfortable cross-legged seat on the ground. |
| effective at reversing this process. | | | | Ground down through your seat and press the crown |
| The muscles of the back tend to tighten up after a | | | | of your head to the sky, lengthening the spine. Bring |
| long period of travel. Twists effectively target these | | | | your left hand to your right knee, and your right hand |
| muscles, providing pain relief and relaxation. Regardless | | | | comes to the ground behind your back. Inhale and |
| of how good your ergonomics are, the lower back | | | | extend the spine. On the exhale, slowly start to rotate |
| (lumbar spine) will likely start to cause pain after a long | | | | from your base, first turning your torso, then your |
| trip. A soft spinal twist (supine or seated) will stretch | | | | chest, and finally your head. Inhale, extend the spine. |
| and lengthen the quadratus lumborum, providing instant | | | | Exhale, gently twist further. Continue this process, |
| relief. | | | | letting the breath lead you. To release, on the exhale, |
| In addition to the skeletal and muscular benefits of | | | | bring your head back to neutral, then your chest, and |
| twists, the internal organs of the body receive nurturing | | | | finally your trunk. Relax and feel the benefits of the |
| benefits. During a twist, the organs are compressed, | | | | posture. |
| causing a squeeze effect, pushing out old blood and | | | | I hope you enjoyed this article and found it beneficial. |
| toxins. When the twist is released, fresh, oxygen-rich | | | | Be sure to visit again for more Hatha yoga poses and |
| blood flows in. There are other Hatha yoga poses that | | | | yoga travel tips. Namaste. |