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Each month, starting January 2016 and continuing through December 2016, I will present concise instructions for a yoga pose or poses that you can practice along with.

As it is the month of January we all need a little detox. - poses that have twists are good for this .

JANUARYS' POSE - Seated Spinal Twist

Steps for seated spinal twist
  1. Start in a sitting position with both legs extended and your back straight ( sit on a block or blanket if you find it hard to sit comfortably with your back straight)

  2. Bend the right knee and cross your foot over your left leg., making sure that your right foot is firmly on the ground

  3. Keep the left leg straight with muscles engaged and foot flexed.

  4. Bring your right arm onto the floor behind you close to your right hip ( this will help to keep your back straight)

  5. Inhale and on an exhale twist your body over the right leg looking over your right shoulder.

  6. On an inhale Lift and open your rib cage.

  7. Hold the pose for 30 seconds to a minute, allowing your muscles to relax with every outbreath.

  8. Repeat on the other side.


1. Improve Digestive Function - Twisting will increase blood flow to the digestive organs, thus increasing their ability to function.

2. Detox - when you twist you will cut off blood supply to your digestive organs, and then re-introduce fresh blood to your abdominal organs when you release your twist. This helps to cleanse the cells of any built up waste. You can also help to move stagnated impurities and gas through your digestive tract due to the compression that comes with twisting.

3. Reduce back pain - Twists stretch and strengthen the back muscles which can provide serious relief from the back pain caused by everyday life.

4. Help to De-stress -t hese postures will help to open the chest, shoulders and back, all of which can help to decrease feelings of anxiousness

Contraindications and Cautions
  • Diarrhea

  • Headache

  • High blood pressure

  • Insomnia

  • Low blood pressure

  • Menstruation

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