This is one of the basic yoga poses. It is a beautiful posture. When executed correctly, you will feel like a peacock majestically unfolding his large, colorful fan.
We will teach this position in three stages to make it simple to learn. Start with the first step. Include stage two in your agenda after a week, and stage three after yet another week.
Technique (First Movement)
- Stretching both legs out, take a seat on the floor
- Keeping your left hand on your right toes, cross your right foot over your left knee and plant it firmly on the floor.
- Extend your right arm and wrap it as tightly as you can around the back of your waist. The left hip bone should be supported by the open palm and the wrist.
- Maintain a straight head, spine, and the entire sole of your right foot on the ground. Breathe in deeply.
- As you release your breath, begin to slowly turn your head, shoulders, and back to the right. Once you've exhaled completely, you'll notice that you may twist a little bit further to the right. When performing this, avoid bending your head. Hold your chin high.
- Hold your breath for as long as you can while in this position, and then begin to inhale. Simultaneously, gradually undo the twist until the back, shoulders, and head are back in place.
- Focus on the spinal stretching that is occurring.
- After a little pause, repeat the twist.
- Turn your arms and legs to the opposite side, then take the same stance while twisting to the left.
Hold this position while holding your breath for five seconds. Five seconds will be added each week until the duration reaches one minute.
. Resuming deep breathing while maintaining the position is advised when holding it for longer than a few seconds, but make sure to loosen when you exhale. Twist two or three more times.
Technique (Second Movement)
- Assume the standard first step of this drill to begin.
- Placing the right foot over the left knee, extend both legs.
- To make the left heel touch the right buttocks, bend the left knee. Maintain your left hand on your right foot. With your palm facing out, wrap your right arm around your midsection.
- Take a deep breath and slowly make a complete turn to the right, keeping the shoulders straight and the chin up, while exhaling.
After ten seconds, hold this position and then gradually straighten your head, shoulders, and chest. Complete the same exercise again, then switch your arms and legs to perform the twisting motion to the left.
After that, take a nap or lie down. After you're breathing normally again, inhale deeply several times.
Technique (Third Movement)
The only difference between this and the second is where your outstretched arm is positioned differently.
- Enter the twist in the second stance as described above.
- Bend the left leg, position the right foot over the left knee, lay the right arm behind the waist, and place the left hand on the right toes.
- Raise your left arm, placing the elbow cap over your right knee, and then move it down the side of your right leg until your left hand reaches the right foot's toes.
- Take a deep breath, then release it while twisting your head, shoulders, and back to the right, as you did before to enter the twist posture.
- After two or three repetitions, switch the legs' and arms' positions and repeat the twist to the left.
- If you can't reach your toes, just hold them off the ground until you learn the proper form, or wrap a strap over your toes and hang onto it.
After working out, lie down and unwind. After you're breathing normally again, inhale deeply several times.
- The kidneys, liver, spleen, and adrenal glands all benefit from the twist.
- It works wonders for obesity, constipation, indigestion, and asthma..It is very helpful for asthma , indigestion, constipation, and
- Deep muscles and the spine are strengthened by this workout. They're given flexibility as well. It straightens hunched shoulders, a rounded back, and poor posture.
- The only pose that actually twists the spine is this one. The spine is stretched in the flexion (forward) and extension (backward) positions of the other asanas. Now that the spine has been stretched in all directions, the twist completes the stretching of the muscles and ligaments in the back and neck.