Today’s Poses: Seated Heart Opener and Spinal Twist
Improve digestion, flexibility, open your chest, neck, shoulders with the Seated Heart Opener and Spinal Twist yoga poses in this Guided Yoga Video.
Seated Heart Opener Pose or Vajrasana
This simple pose will open your chest and shoulders.
- Start with sitting on your heels,
- Lean back and put your palm flat on the floor about 8 inches behind you and your fingertips are pointing away
- Press your hands into the ground
- Lift your chest by arching your back and push your hips into your heels
- Lower your head behind you and increase the stretch
- Stay in this position for about five breaths and come back on the previous position.
Spinal Twist
- Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee
- Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right fingertips.
- Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, so you do not have to use any effort in this posture.
- Breathe and hold for 6-10 breaths.
- To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor
- Repeat on the other side.
