Whether you are committed to waking up early for an hour of yoga before your in-laws wake up, or you have time for one pose in between making pie crust and filling, this simple yoga pose can stimulate benefits in the body that counteract the down-sides of holiday feasting and stress.
Benefits of Yoga Twists During the Holiday Season
Twists promote balance in the internal systems as well as creating suppleness in the spine and front body. Most habits of daily life offer familiarity of forward bending motions, whether picking up groceries, hunching over a computer or bending over to get into the car. By introducing a less familiar spinal movement and stimulating the nervous system, the body becomes more aware of itself, therefore decreasing risk of injury and discomfort.
Twisting postures also rejuvenate circulation in the internal systems of the body. By slowing circulation during a twisting posture, the body acts as its own tourniquet. Once the twist is released, fresh blood rushes into the internal organs. There is often a lot of stress related to holiday festivities. In this seated twist, your body is wringing out toxins and stress and inviting in fresh blood and oxygen.
The digestive system is one of the biggest casualties of the holiday season. Most people eat in ways that are outside of their usual habits and routines. By including a twisting pose in your yoga practice or in your daily routine, the digestive system can regain equilibrium and balance. Increased circulation and oxygen to the digestive organs can aid in regulating and restoring digestive functions.
Twists Promote Energy and Fight Fatigue of Holiday Stress
Not only are there subtle internal benefits to twists, but there are also measurable benefits for moments of fatigue. When the thoracic body is constricted, breathing often becomes more labored. Continue to take long and deep breaths while in the seated twist. Not only will this keep oxygen flowing, but it will energize the body, speeding the heart rate slightly. This energy can be important in the midst of holiday preparations. When the adrenaline from socializing with friends and family begins to wear off and the body feels fatigued, spending a few moments in a seated twist can re-awaken the body's natural energy reserves.
How to Move into a Seated Twist
Follow these steps to come into Ardha Matsyendrasana:
- Begin in a seated postion with the knees bent and the soles of the feet on the ground. Allow the knees to drop from side to side in order to warm the hips and the middle body for a twist.
- From a seated postion, bend the right knee and place it on the mat so the knee is facing forward. The right heel should work toward the left hip.
- Bend the left knee and cross the left foot over the right leg. Place the left foot flat on the mat on the outside of the right knee, while keeping both hips rooted into the ground.
- Place the left hand at the base of the spine and press into the palm or finger tips to lengthen the spine.
- Inhale the right arm straight above the head, and on an exhale bring the right elbow to the outside of the left knee. With the elbow bent, press against the outer knee. Fingertips remain vertical, extended up to the ceiling.
- Take full, deep breaths. Allow each inhale to encourage length in the spine and openness in the chest. Allow each exhale to work the spine into a deeper twist. The gaze can fall over the right shoulder.
- Hold for one to two minutes. Release slowly and repeat on the other side
Modifications
Modifications for this pose can include placing a blanket at the base of the spine. For a simpler twist, sit sideways on a chair with the right shoulder against the back of the chair. Place both hands on the top of the back of the chair and gently pull the upper body toward the right into a twist, continuing to breathe slowly and then repeat on the opposite side.
Treat yourself this holiday season by taking care of your body and helping it to maintain its natural balance even in the midst of stress and celebration.
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