| There is a saying in yoga that you are as old (or as | | | | floor. Hug your knees gently to your chest. Allow your |
| young) as your spine. Spinal twisting yoga poses give | | | | whole back to soften and sink deeper into the mat. |
| a lateral stretch to your spine and shoulders. | | | | Relax your shoulders. Stretch your arms out to the |
| They help to improve the flexibility of your spine, | | | | side at shoulder level, palms facing up. Keep your neck |
| increase the elasticity of the spine and help to release | | | | long and shoulders relaxed. Exhale and keeping your |
| tightness and tension throughout the whole of the back | | | | knees together, draw your knees across to your right |
| and shoulders. As you twist you also give your internal | | | | side and allow them, if comfortable, to rest on the floor. |
| organs a good massage, which bring rich blood and | | | | Turn your head and look along your left hand. Relax in |
| oxygen to your digestive system. As your spine | | | | the pose and take 3 - 7 deep breaths. Each time |
| becomes more supple, blood flow to the spinal nerves | | | | breathing deeply into the stretch. Exhale. Return your |
| improves and energy levels are raised. | | | | knees back to centre and your head to the centre. On |
| When practicing twists, always lift the spine first and | | | | your next exhalation, repeat the stretch on the other |
| then turn the abdomen, chest and finally the head. | | | | side. To come out of the pose, exhale and rest on |
| 1. Gentle Spinal Twist. Sit on the floor in a comfortable | | | | your back. |
| cross legged position. Place the palm of your left hand | | | | 3. Seated Spinal Twist. Sit sideways on a chair. |
| on your outer right knee. Lift your right hand out to | | | | Lengthen your spine. Keep your knees and feet |
| your side. Inhale. As you exhale, lift up the spinet and | | | | together. Inhale and keep the spine lengthened as you |
| twist to the right bringing your right arm behind your | | | | put your hands on the back of the chair. Exhale and |
| back and resting your right hand on your left inner thigh. | | | | turn your body to the right, using your hands to help |
| If you are not able to reach your thigh, place your right | | | | you. Stay focused on your breath as you inhale and |
| fingertips on the floor behind you. Look over your right | | | | exhale, breathing deeper into the stretch and allowing |
| shoulder and focus on taking 3 - 7 rounds of deep | | | | the body to gently stretch open. Make sure your jaw |
| yogic breathing. Exhale and release the pose. Repeat | | | | and neck are relaxed. Slowly exhale and turn back to |
| the pose, twisting to the other side. | | | | the centre. Repeat on the other side. |
| 2. Little Boat Pose. The whole body is supported in this | | | | As with all yoga exercises, take your time to practice |
| pose which helps to release stiffness and tension in | | | | these basic yoga twisting exercises. With time your |
| the back and shoulders. Lie on your back and make | | | | spine, shoulders and neck will feel freer as you |
| sure your lower back is supported and flat on the mat | | | | releases stiffness and tension in your back. |