Yoga poses: Side twist pose

Preparation posture:

Sit on the ground with your legs straight forward and parallel to each other. Keep your back straight, put your palms on the ground, and breathe normally.

Practice:

1. Place one leg straight on the ground, bend the other leg from the knees and slowly move backward.

2. Move the heel of the curved leg to the point halfway between the knee and ankle of the other straight leg. Then, place your heel on the outside of the leg and press it against the straight leg. Bend your legs with your knees upward.

3. Raise the hand on the side of the straight leg parallel to the straight leg. Then grab the heel of the curved leg close to the straight leg. Use your arms to buckle the knees of your bent legs. If your palm cannot grasp the straight leg, you can touch or place your fingers near the center point.

4. Raise the other hand and place the palm of your hand on your waist. Hold your thumb and index finger upward on your waist, and then bend your elbow arm to make it 90 degrees to the straight leg. At this time, the head, neck and back should be straightened up (straight).

5. Exhale slowly, and at the same time, with the help of the curved elbow arm, twist the waist, chest, neck, and head to the point that you can achieve without effort. During the rotation, the curved arms and elbows are rotated 90 degrees, and the head and upper half of the body are rotated 180 degrees. For example, if you sit facing east and turn to the right, your face will first turn south and then west. At this time, your straight leg is still facing east.

6. Turn to the maximum, hold your breath, and hold this state for 10 seconds. At this time, your spine should remain upright and your line of sight should reach the farthest distance. (As shown in the picture)

7. Inhale slowly and slowly turn back to the ready position.

8. Loosen the inverted arms, straighten your legs, relax your body, and rest with your palms on the ground for 10 seconds.

9. After the break, follow the steps and repeat the exercise with the other leg.

Daily exercises:

Practice your legs alternately 4-10 times a day, no more than 10 times at most.

Benefits:

The effect of this posture is on the waist and abdomen. It activates organs in the waist and abdomen of the body and stimulates endocrine glands. The lateral twist is of great benefit to the pancreas, kidneys, ovaries, and testicles.

It can also treat constipation, stomach problems, hemorrhoids, spinal pain, neck muscle rigidity, etc. The side twist style is easy to practice and is recommended to every practitioner. (Internship Editor: Long Weiquan)