Today’s Poses – Seated Heart Opener and Spinal Twist

Seated Heart Opener and Spinal Twist

Seated Heart Opener

Vajrasana (seated heart opener) yoga pose will open up your chest, shoulders, and abs. This increases the flexibility in your spine so that you will always feel refreshed and full of energy. This easy and soothing back-bend pose will be helpful in stomach troubles and stomach cramps. Most of the yoga teachers recommend this yoga pose to improve the digestive system.

Steps

• 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.
• For increasing the stretch, lower your head behind you.
• Stay in this position for about five breaths and come back to the previous position.

Benefits of Vajrasana

• Vajrasana helps better blood circulation in the body. It modifies the blood flow by reducing the blood flow in the lower portion, especially in the legs, and increases blood flow to the digestive organs resulting in the efficiency of the digestive system. People with weak digestion are benefited. Better digestion checks acidity and ulcers.
• People with sciatica and severe lower back problems should regularly practice vajrasana to be benefited.
• Vajrasana is the answer to constipation, stomach disorder, digestive problems, acidity. It makes the lower body flexible, strengthens sexual organs, tones body muscles (hips, thighs, calves), cures joint pains, urinary problems, etc.
• Losing weight becomes possible with the regular practice of Vajrasana. You will see the difference in your belly fat after a few weeks of regular Vajrasana practice.
• Vajrasana calms the mind and relaxes the nerves.
  Slow and rhythmic breathing in this position can induce a meditative state.

Spinal Twist

Seated Spinal Twist is a restorative yoga pose that promotes good digestion and encourages spinal mobility. Twisting postures help tone the belly, massage internal organs, and can help relieve lower back pain. Often performed towards the end of a sequence, this pose is simultaneously relaxing and invigorating.

Steps

1. 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.
2. Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right fingertips.
3. 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.
4. Breathe and hold for 6-10 breaths.
5. To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor.
6. Repeat on the other side.

Benefits

• Knee down twist stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.

Seated Heart Opener and Spinal Twist promotes good digestion, encourages mobility, helps tone the belly, massage internal organs, and relieves lower back pain.