Today’s Poses – Spinal Twist and Cat-Cow Poses
Spinal Twist and Cat-Cow Poses – Twisting postures help tone the belly, massage internal organs, and relieve lower back pain. Try with YouVeda’s Guided Yoga Series
Spinal Twist and Cat-Cow Pose
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
- 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.
Benefits
- Knee down twist stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.
Cat-Cow Yoga Poses
Cat–Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine.
Steps
- Exhale into Cat Pose as you move into spinal flexion (curling the spine):
- Curl your pelvis under as if you were drawing your tail between your legs.
- Pull in your lower abdomen as you curl your tailbone under.
- Allow your pelvis to curl under, your spine to create a C shape, draw your chin to your chest and your upper back up towards the ceiling.
- Inhale into Cow Pose as you move into spinal extension (arching the back)
- Visualize your tailbone reaching up towards the ceiling.
- Release your belly towards the floor.
- Allow your chest to melt through your shoulders.
- Bring your head to look forward (or up).
Benefits
- Improves posture and balance.
- Strengthens and stretches the spine and neck.
- Stretches the hips, abdomen, and back.
- Increases coordination.
- Massages and stimulates organs in the belly, like the kidneys and adrenal glands.
- It creates emotional balance.
- It relieves stress and calms the mind.
