Chair Seated Twist Pose benefits the following:
- Arms and Shoulders
- Middle Back
- Physically: Tones and stretches the spinal muscles, relieves stiffness in the neck and shoulders, relieves arthritis in the lower back, tones the abdominal muscles, improves digestion and relieves rheumatism in the knees.
- Therapeutically: Aids in digestion, relieving constipation and stimulates the pancreas and insulin secretion thus helping with diabetic disorders. Also good for relieving stress.
How to Do It:
Find a chair with a hollow back to it. Sit sideways into it pressing your left hip into the back. Align the feet as well as the knees (better yet, grab a block and place it between the knees, this way you’ll see the alignment in both of your legs as you go!) On the inhale lift up through the spine towards the ceiling. As you turn to face the chair back, grab hold of the chair back with the right hand as you press the palm of the left hand against the other side. Again, inhale as you lengthen the spine and on the exhale twist to the left. Now observe the knees- has the left one moved back? Align the right hip with the left one, knees firmly together and start the twist again keeping the hips and knees squarely aligned. Roll the shoulders back and down, lift the sternum and relax the abdomen. Lengthen the sides of the trunk as you move your back ribs in and up, in a circular motion towards the upper front ribs. Breathe 4-6 breaths continuing to extend the spine on the inhales and to twist deeper into the posture on the exhales. Come back and change sides, shifting the right hip to the chair back. Repeat on the other side.
Join Debbie on Thursdays at 10:30 a.m. for on-line Senior yoga class!
Remember, Senior Yoga is not just for seniors! It’s a great practice for anyone that wants more gentle movement or even someone who's recovering from an injury. All are welcome!
For more information regarding Chair Yoga for Seniors, Senior Yoga or upcoming Senior Yoga Certification trainings, contact me:
Email: [email protected]