Do you need a little help with digestion when you are waking up in the morning? Twists are one of the best ways to help move things along!
Twists are also a wonderful way to boost energy, so doubling up on benefits in just a few quick poses.
Give these 7 no props needed poses a go.
1. Circular Cat/Cow – Begin on all fours, with hands under the shoulders and knees under the hips. Imagine tracing circles with the tailbone and the crown of the head, stretching through the front, back and sides of the waist. Getting the extension and flexion of standard cat/cow, while also getting some lateral flexion. Pushing into fingertips and knuckles. After 5 or so rounds, switch directions.
2. Thread the Needle – Come back to neutral. Reach the right arm up to the sky, opening the chest to the right. Then thread the right arm through behind the left one. Lowering to the right shoulder and temple. Push a little bit more into the right hip, keeping in line and stacked over the knees. Keep the left hand in or extend it overhead on the fingertips. Push the back of the right arm in to the ground. Repeat on the second side.
3. Rag Doll – Press up to downward dog. Then walk the feet up towards the hands. Widen the feet to mat width. Grab opposite elbows, swaying side to side. Bend in the knees. Relaxing the head down. Releasing tension in the jaw.
4. Tree Pose – Roll up to stand. Finding a strong foundation in the right foot. Bring the left foot somewhere along the inside of the right leg. Pushing the left knee open. Drawing in to the center. Hands at heart or up over head.
5. Twisted Chair Pose – Bring hands to the heart. Big toes together and heels slightly apart. Bend into the knees and sink the hips. Bring the left elbow to hook over the right knee. Check in that the knees stay in line. Push the elbow into the thigh to twist a bit deeper.
6. High Lunge/Easy Twist – Keeping the hips low, lean on the right foot. See if you can pick up the left foot and step it back. Keeping the prayer twist. After a few breaths, lower the left hand down and reach right arm up in Easy Twist.
Repeat 4 through 6 on the other side.
7. Seated Twist – Come to take a seat cross legged. Sit tall, roll shoulders down and away from the ears. Bring the left hand to the right knee and right hand back behind. Open through the chest. Reach crown to the sky and press shoulders down. Hold a couple of breaths. Remain in twist and crawl fingers to side folding down while keeping hips heavy. Lift up, flip cross of legs and repeat to the other side.
These poses come from a 15 minute morning yoga Twist & Stretch practice on my channel.
Kassandra
