11/10/2022
Keeping up with the “no need for a yoga mat” theme again this week, here I am demonstrating a seated twist. A classic pose done in a chair yoga class or seated cross legged on a mat, or blanket.
To start, bring your feet and knees hip distance apart, with knees over your heels or ankles. Feel you “sit bones” beneath you, while you lengthen through the spine; crown of the head lifted, shoulders down (not up by your ears!), draw the lower ribs in, belly toned. On an inhale, sweep your arms up overhead, spinning your palms towards one another; as you gently exhale, bring your left hand down onto/outside your right knee and your right arm behind you. Breathe here. Notice the sensation of the breath in your body. With each inhale, see if you notice any lengthening, or opening in the spine. With every exhale, see if you can gently twist a little more towards the right. OR, as I guide my clients, “just notice something else in the room you didn’t notice previously”. Breathe here for 3-5 deep breaths.
To come out, gently come back through center, inhaling your arms back overhead same as before - exhale and twist over to the other side. While you are breathing, noticing the sensations of the breath, become aware of your feet firmly planted on the floor, your sit bones and the length of your spine. Breathe again for 3-5 deep breaths.
Come out gently by sweeping your arms back overhead, palms together, lower to heart center. 🙏🏻💜
