If you were alive in the 1960's a song by "Chubby Checker" comes to mind when you think about twisting on a summer day or night. The "Seated Twist Pose" called Marichyasana is extremely helpful in maintaining and even increasing flexibility in the spine. They also increase circulation in and around the vital abdominal organs. As previously mentioned in one of the early spring blogs, twists even create the elasticity in the back and hips that will improve your golf game. So come on, let's twist again!
Warning: Do not attempt seated twists if you have herniated discs or have had back surgery. Use common sense!
Warning: Do not attempt seated twists if you have herniated discs or have had back surgery. Use common sense!
- Physically---This "Seated Twist Pose" can be added to a sequence that began outdoors three weeks ago by sitting in "Staff Pose" or Dandasana on any flat and fairly level surface---on the grass, in the sand, on a dock, or even a rock if it's padded sufficiently to avoid uncomfortable distractions. Sit tall and lifted through the spine with the legs extended straight out from the hips. On a deep inhalation draw the tail bone back away from the flexed feet in a forward tilt of the hips as the arms sweep out and overhead. While exhaling the arms and bending the right knee up toward the ceiling, use both hands on the right shin to draw the heel of the right foot into the base of the spine with the inner arch of the foot touching the inner left thigh. Finish the long and exaggerated exhalation by hugging the right knee with both arms to compress the right side of the abdomen. On the next inhalation stretch both arms toward the left foot and bend forward, hinging only from the hips and NOT the waist. Begin the twisting action on an exhalation as the right shoulder is rotated internally toward the left from the base of the spine, and slips in front of the right bent knee. The left shoulder twists gently to the left, but the gaze (drishti) remains straight ahead toward the big toe of the extended left leg. Breathe organically by using each inhalation to lift and lengthen through the spine, drawing the pelvic floor and abdominal muscles upward (called the bandhas or "locks") to compress and support the entire abdominal region. You will experience an automatic deepening of the twist with each lifting of the "root locks" that will eventually allow the hands to reach behind the back, clasping fingers or even wrists behind the right hip to secure this deep twist. Once you reach the place of maximum resistance before pain, remain at this personal "edge" for 3-5 mindful breaths, releasing tension in the back, hip and knees, but maintaining a flexed foot on the extended leg to stabilize the hips.
- To reverse the twist to the left, release the hands at the end of an exhalation, and inhale to come back to center with both legs extended again in "Staff Pose." Then exhale and bend the left knee, reversing to twist the left shoulder forward and the right shoulder back to the right with the gaze remaining forward at the now extended right leg.
- Mentally---During all twisting actions in the spine it's vital to keep the mind focused on using each breath in to lift and lengthen through the torso so that the vertebral discs can plump with fluid that pads the twisting actions. Never sacrifice lift and extension to achieve a deeper twist. Contracting the lower abdominals and pelvic floor muscles help to create a supported lower back and therefore prevent injury. Be sure to mindfully experience your body sensations with each full and complete breath.
- Spiritually---As the heart and upper torso are twisting in one direction, note how the gaze remains forward on the foot of the extended leg. The body often wants to go in a destructive direction, and so the mind has to struggle to rule the body. This is reminiscent of the apostle Paul's struggle to keep his eye on the prize---to be obedient to the laws of Christ so that he wouldn't send a double message to the world. He knew that his actions must match his words because the world was watching! "And every man that striveth for the mastery is temperate in all things....But I keep under my body, and bring it into subjection; lest that by any means, when I Have preached to others, I myself should be a castaway." (I Corinthians 9: 25 and 27, KJV)
- Spiritual warning: We, who call ourselves Christians, have a very serious responsibility to the One whose holy name we bear to "walk the talk." Remember that our lives---not our words---send the clearest message of the power of yoking with Jesus Christ!
