Detoxifying Twists

Yesterday's roof class was focused on detoxifying twists (and some other yoga poses that are great for detoxing). I have many favorite poses, but seated twists are among the top few.

Some key things to remember for SAFE twisting are:

• Having a straight, long spine - I tend to cue lifting your arms over your head to create length along your spine - and then twisting.
• Aim to have the twist come from your belly area vs your shoulders or neck, 'twisting from the inside out' ~ yogajournal.com. Another way of thinking about this is ringing out a rag
• Breath - Inhale - grow tall from the bottom of your tailbone to the top of your head and Exhale twist - one can usually come into a deeper twist on exhales

Below are two effective twisting poses that we did in class yesterday and could be done at any time at home:

Seated: Ardha Matsyendrasana (Half Lord of the Fishes Pose):

Picture credit: medicalartstudio.com

Sit on the floor with both legs straight, then bend your right knee, placing the sole of your right foot on the floor outside the left thigh, Inhale your arms over your head (root down through your tail bone and at the same time lift up through the top of your head). Exhale bring your right arm behind your back fingers on the floor and your left elbow to the outside of your right knee. Use your right hand as a 'kick stand' to help you continue to grow tall in your spine.

Standing: Twisted Chair Pose

Picture credit: www.yogaflavoredlife.com

This is a great pose for detoxifying the body, and at the same time building lower body strength
According to an article I read on health.com, twisting the upper body creates something called apana vayu, which is basically an outward flow of energy that aids in digestion.

Stand with your feet together (my knees tend to touch in this pose). Sit back into a chair, lowering your hips and tailbone slightly. Engaging your core. The goal is to get your thighs parallel to the floor...but this may not happen for everyone. Inhale - Hands to heart center, Exhale - Bring your left elbow to the outside of your right knee (you will tend to squat deeper once you come into the twist).
Take a peak at your knees and try to make them in alignment with each other. Hold for a breath or two or maybe three and switch sides to repeat.