Spinal twist asana can relive stress in the back

25 October, 2012

Spinal twist asana is a good way to improve constant backaches. It comes from Yogic Sage Matsyendra, and it is one amongst the twelve basic asanas that rotates the spine and helps to keep your spine erect and flexible.

THE MAJOR purpose of spinal twist can be divided into two parts. The first part of the twist helps us to relive any tension or stres around the spine. The second purpose of twist is to work on the digestive system and to work on the belly fat around the waist and work to reduce it. As you practice spinal twist more and more, you will have an attitude of handling anything which seems impossible in the normal course of life.

First, we will start with the universal twist. Lie down on the floor, spread your arm to the side and fold your legs and keep your feet together. Now, gently drop your knees towards one side, make sure that your feet is one over the other, your shoulders stuck to the ground and your head is on the opposite side. Close your eyes and stay in this position for 12 to 15 breaths, so that you can feel relaxation of your back.

Now, slowly come back to your center, realign yourself if needed, make sure that the shoulders are stuck to the ground. Slowly drop your feet to the other side, make sure that the feet are one over the other, shoulders are stuck to the ground. Breathe naturally, do not hold your breath anywhere. Inhale and come back to the center. Relax yourself now.

Realign yourself again to do the second part of the twist. Slowly bring your knees towards the chest and arms spread on the sides like a 'T'. Drop the knee towards your right elbow, head to the opposite direction of the twist. Try to keep the knee as close as possible to the elbow and stay with your breathing. Stay here for 12 to 15 breaths, and if you find it is tough, then you can start with 5 to 6 breaths, and slowly you can progress upto 15 breaths.

Inhale and comeback to the center, realign yourself and slowly bring your knees towards your chest and drop your knees towards the other elbow. Bring it closer to the elbow, turn the head to the opposite direction and stay with your breathing. Slowly come back to the center, bring your knee toward your chest and relax, reported indiainteracts.