YOGA DISPLAY
YOGA TWIST POSES

 

Lateral Stretch

Instructions

• Sit on the floor and extend your legs out to the front

• Twist your torso to the right, and place your hands on the floor

• Exhale, lower your upper body and bring your forehead in contact with the floor

• Inhale, and  move gently back to the centre

• Repeat on the opposite side

• Rest in the Relaxed Pose

Cautions

• Back, spine and hip injuries

Benefits

• Stretches the back muscles
• Stimulates the kidneys and abdominal organs
• Increases blood flow to the upper body

Spinal Twist

 Instructions

• Extend your left leg in front of you and cross your right leg over the left knee
• Support your upper body with your right hand behind you near the base of the spine, keeping your shoulders equally down and twist gently
• With the left forearm hug the right thigh
• Turn the torso over the right side, gently turning the head, keeping the chin parallel to the floor

Cautions

• Spine and back injuries
• Neck and shoulder injuries
• Hip injuries

Benefits

• Stretches the shoulders, hips and neck,
• Massages the groin and internal organs

• Relive tension from the spine
• Stimulates the liver and kidneys
• Helps relieve constipation and improves digestion

Side Bird Pose

Instructions

• Place your hands on the floor a few inches wider than shoulder width apart and spread your fingers
• Inhale, bend your elbows and raise your buttocks, step your  left foot near your right hand
• Exhale, and move your body weight forward, leaning over your upper arm
• When you feel centered lift your feet off the floor
• To come out of the position,  bring your feet back to the floor
• Repeat on the opposite side
• Rest in the relaxed pose

Cautions

• Spinal and back injuries
• Shoulder and wrist injuries
• Hip injuries
• High/low blood pressure

Benefits

• Strengthens the wrists, shoulders and back
• Improves spinal flexibility
• Massages internal organs
• Increases blood flow to the brain and facial muscles
• Improves confidence and balance