By Claire Diab and Dennis Boyle
Now that you’ve spent a great deal of time traveling to be with family for the holidays, hosting parties at your home, lugging around bags of goodies that come standard with holiday shopping, and eating a little more than normal, it’s time to realign yourself for the New Year–internally and externally!
Yoga is a beautiful Sanskrit word that translates to “union,” and there is no better time than at the start of a New Year to create and feel this union of your body, mind, and spirit. If you have been following the recent articles, you have a great handle on taking time to breathe and meditate to align the thoughts in your mind. It’s not to worry if you have left behind that practice for a few days during some of the hectic days recently. You can pick right back up where you were!
Now, to work on aligning your body, a pose that will be very beneficial in returning you to tip top shape post-holiday is the Seated Twist Pose. This pose starts out feeling like a simple spine stretching activity, which it is. While aligning yourself into the twist properly, though, you are also cleansing and detoxifying your internal organs while stimulating your liver and kidneys. If you think this sound like the perfect remedy to a holiday that may have involved some overindulgence, you are correct. Incorporating Seated Twist Pose into your daily yoga practice will align the spine; nourish your hips, back, and shoulders; and improve digestion and posture. This is one pose that will keep you strong and healthy throughout 2013! That’s one resolution down!
Seated Twist Pose
Sit Upright Turn to the Right Rest in Child’s Pose
Bend right knee Breathe 6-9 breaths 6-9 breaths
Repeat, other side
Instructions:
- From a seated position with both legs extended out in front of you, bend your right knee toward your chest with your right foot on the floor. Sit up nice and straight; both shoulders are gently pressed back and down.
- Bring your left arm around your right knee.
- Place your right hand behind you palm on the floor with the heel of your hand next to your tailbone and fingers turned toward the wall behind you. Chin is over the shoulder comfortably. Close your eyes, breathing deeply.
- Think about lengthening your spine by gently pressing the crown (top) of your head toward the sky and pressing your sit bones toward the earth. These are “press points” that you gently press into to help align your body into the proper position. Breathe four more deep breaths.
- Face foot forward. Switch legs and repeat other side with left knee bent, turning to the left.
- Repeat the sequence again, breathing full deep breaths throughout.
- When finished, rest in Child’s Pose. Breathe in and out four to six breaths.
Tips:
- Breathe in a Relaxed Manner
– Full deep breaths
– Breathe continually
- Relax Through the Movement
– Place tip of tongue gently behind the two front upper teeth on the ridge of your gum; this is called the Fire Point.
– Relax your jaw, unclench your teeth
– Keep your shoulders relaxed, back, and down
- Move Easily and Gently
– Never force or strain
– Smile with your eyes by gently bringing the corners of your mouth toward your ears
- Enjoy the Sequence
– Allow yourself the freedom to move your body in anyway it needs
Safety Tips:
- It is very important to move slowly and easily as you come into the pose. Feel your body for messages of comfort and discomfort. Always choose the most comfortable choice, for this will nourish your mind, body, and soul.
- If your knees bother you, you can keep the legs straight and still perform the seated twist pose by placing the hand on the outside of your thigh and then turn following the same instruction.
- If you are not able to sit up straight, easily and comfortably, sit on a cushion or a folded towel.
- Avoid this pose if you have back pain.
- Child’s pose can be done on the back with knees to chest if this is more comfortable.
Benefits:
- Improves posture
- Lengthens and strengthens the spine
- Nourishes your liver and kidneys
- Improves digestion
- Improves circulation
- Strengthens central nervous system
Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”
Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.
