How To Do Chair Twist & What Are The Benefits?
Chair twist increases the flexibility of the spine and back and stretching the shoulders. It relieves stiffness of the neck, shoulders and upper back. It massages the abdominal organs and thus aids in digestion. The chair should not have any arms, so that you can sit sideways.
Chair should be used for support while twisting. Exercise caution if you suffer from slipped discs. Perform the twist thrice on each side and hold the pose to warm up the body.
Placing the left hand on the outer edge of the thigh, extending the right arm above the head and then twisting will stretch your sides.
How it is to be done - Sitting in the chair.
Suitable for - Everybody.
Steps - Actual procedure for that asana.
- Start with seated mountain poses such that right side of your body faces the back of he chair
- Hold the sides of the back of the chair, keeping both your hands on the shoulder level. Ensure your hips and torso face forward along with the shoulders relaxed and down
- Sit in the chair, while inhaling and exerting pressure on the sitting bones. The crown of the head should point upwards
- Twist the spinal cord from the base and exhale
- Sit in the chair, while inhaling and exerting pressure on the sitting bones. The crown of the head should point upwards
- Now exhale and twist through the middle of the spine. Do not pull back the chair while twisting
- Sit in the chair, while inhaling and exerting pressure on the sitting bones.
The crown of the head should point upwards - Twist the spinal cord from the top and exhale
- Look over your right shoulder by turning your head
- Hold the pose for 30 seconds to1 minute and then return to the Seated mountain pose
- Repeat the steps 1 to 10 on your other side
Modification to the above exercise: Start with seated mountain pose, Sit with your right knee over left thigh. Now keep your left hand in such a way that it is on outside of your right knee. Inhale as you lift your chest making your spine lengthen. Keep exhaling as you twist by your upper body towards right and look at your right shoulder, now simply twist and release your upper body 3 to 5 times. You can repeat the same for your other side.
Benefits to body parts - Chair twist helps in increasing the flexibility of spine and back, while stretching the shoulders and chest. Alleviate the stiffness of neck, shoulders and upper back. It gives a good massage to the abdominals, thus aiding digestion.
Precautions - Avoid if you have slipped discs in the back.
