To amp up your energy for spring, add an easy spinal twist to your daily routine. “The twist motion brings a gentle squeeze to the organs of the digestive system,” says Judi Bar, yoga program manager at the Cleveland Clinic. “This encourages newly oxygenated blood to flow in, and toxins to move out.” For the twist below, find a comfortable chair that lets you sit back fully with both feet flat on the floor. Do the twist twice a day.
- Once seated, ground both feet firmly into the floor and extend up through the crown of your head, straightening and lengthening your spine. Roll your shoulders back, and take a deep breath.
- Place your left hand on the outside of your right knee, and bring your right arm to the back of your chair.
- Inhale deeply and twist your back, chest and chin to the right, as if you need to gaze at something behind you. Keep your bottom, hips and feet squarely planted; the twisting motion should happen only in the spine. Use your hands to leverage your twist; your goal is to create a gentle stretch, not a regrettable strain.
- Take a couple of deep breaths, and then repeat this stretch on the opposite side, placing your right hand outside your left knee and bringing your left arm to the back of your chair.
- Do the twist twice on each side.
"The more an organ is exercised, the more that it is nourished." George Louis Duverny