Improve Your Circulation

 If you over-ate today like I did a twist is what you need.  Twists improve circulation which can help you digest the tasty foods you scarfed down.  Plus when done gently and mindfully they can be great poses to maintain spine health. 

Easy Pose with a twist on a bolster - Sukasana

 How to:

1. Sit cross-legged on the floor on a bolster or on several folded blankets.
2. Use enough support so your knees are at the height of your hips, no higher, no lower.
3. Straighten your back as you inhale, twist from the naval as you exhale. Keep the lower body still.
4. Use your muscles of rotation along your waist to twist, keep your legs and pelvis still.
5. Start with a mini twist where you keep your nose and belly button in line as you move.
6. Twist for several breaths in one direction to allow the twist to progress.   Progress as you let the twist move up the spine with each exhalation.  If there's a spot where you feel stuck of the spine doesn't want to move, don't force!  Move easily and gently the entire time.
7. When you're down, exhale to twist back to the front.

The result is a groovy twist that will feel good on the spine. #YogaTherapyTipIf you can't sit on the floor check below for another twist option from a chair. 

Seated Marichyasana in a chair

 Can't make it to the floor?  You can twist even while seated in a chair.  Here's how:

1. Inhale and sit tall.
2. Exhale and twist towards the back of the chair. Start with a mini twist from your naval.
3. Continue to twist towards the back of the chair, move more with each exhalation until your spine says no to twisting (never force!) or until you've turned your neck.
4. Exhale to untwist. Switch sides.

Keep your knees together for a pure twist. The neck should move LAST in a twist, if at all. Those of you with neck problems should avoid turning the head.Enjoy the improved circulation and stronger obliques you've created.   Any questions?  Ask it on Facebook Page or Instagram.  I’m always looking for inspiration for future a #YogaTherapyTip post so share those too.Happy twisting,  Want more?In my newsletter that goes out every Thursday I share personal stories and free tips on how to let yoga into your life.  Sign up to receive the newsletter using the link on this page on the right of the menu.Share how this tip has helped you on my Facebook Page or Instagram.   If you think this post could help someone you know, please share it using the nifty social media buttons above.