Seated Twists encourage spinal mobility and help to release, as well as tonne, muscles in the torso and neck. Moving in and out of the twists can promote good digestion as it massages the abdominal organs. Seated twists are safe to do during pregnancy as the belly isn’t compressed in any way, leaving plenty of space for Bubs.
HOW TO PRACTICE
From a seated position, raise your arms up into a cactus shape.
Spread your fingers wide and draw your shoulder blades together in your back body.
Inhale, lengthening through your spine, allowing your tailbone to descend down to the earth and the crown of your head to the sky.
Exhale, twist to the right. Keeping your hands in a cactus shape, inhale, then exhale to twist a little deeper.
Connect your opposite hand to your opposite knee and lower your right hand to the earth behind you. Wrap your left fingers around your opposite knee.
Your neck can remain in a neutral position whilst you hold the twist, or perhaps you’d like to explore coming into a neck stretch. Slowly lower your right ear to your right shoulder and feel in the stretch on the left side of your neck.
Stay connected to your breath for 4-5 deep belly breaths and perhaps close down your eyes to keep your focus on the sensations you are experiencing. You may wish to slowly roll your head back and forward, gently releasing any areas of tension.
Inhale, release your neck back to the front of the room in a neutral position and come out of the twist.
Repeat the opposite side, then return to a neutral seat.
OPTIONS
This shape can also be performed kneeling or standing, however try to stabilise the pelvis, allowing the spine to do the twisting with the hips pointing to the front of the room.
If you have neck sensitive or injury, refrain from performing a neck stretch, keeping your head neutral whilst in the twist.
See the video, below, for a demonstration of how to perform Seated Twists.
TAKE A LOOK
When performing Seated Twists, do you notice it’s easier to twist one side than the other? This is quite normal as either side of our body can respond differently to movement. This can be due to a myriad of reasons – for example, one side of your body may be more dominant than the other.
After performing Seated Twists, how do you feel in your upper body – spine, torso, chest neck, and shoulders?
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Typically performed during warm-up sequences, Seated Twists can be a great way to lubricate the spinal joints, balance the soft tissues and ligaments around the spine and torso, massage the abdominal organs, and bring focus back to your body and baby within. If you’re curious to experience this movement, check out our online workshops and classes with the following studios:
Online Pregnancy Yoga Workshop Series, Estuary Yoga Space
~ Series commences JUNE 27 2020 ~
Melbourne Pregnancy and Pelvic Floor Physio
You can contact me via email or Instagram:
IG: @yogawithjuliarose
Inner Work 