Yoga Twist Workout for Back Pain Sciatica Relief How To Do Half Spinal Yoga Twists
Hi, I'm Manish Pole and this is Neetu Singh,we are part of Total Yoga. In this series of Yoga House tutorials we are looking at Desktop Yoga and specifically what can be done for the back to counter the effects of sitting atthe desk for very long. Sit cross legged and holding your knee and the armrest turn aroundand look at the back. Breathing is normal. After 15 seconds come back to center and crossyour leg the other way, lock your elbow, twist and look at the back. Stretch as much as iscomfortable for you. Remember that you are are twisting, and don't turn the chair and thinkthat you are twisting, and say that you body are twisting. For the standing stretch, seethat one hand is on the opposite shoulder
and holding the hip start to twist the back.Even a simple movement like this goes a long way in ensuring that your central nervoussystem functions optimally. Change to the other side. Ensure that there is no stiffnessin the back, especially if you are sitting 78 hours at your work station. See to itthat the back is kept flexed. So in this tutorial we saw what could be done in terms of spinaltwisting. Most people would start working sitting like this and as the day proceedsthey will then end up working on their desktop or laptop like this which means over a courseof few years gets extremely unfit. So we've seen what we could do with twisting of thespine. In the next tutorial we are going to look
at how we can give the other range of motionto the spine. Keep watching Yoga House tutorials. This is Manish and Neetu from Total Yoga signingoff. Subscribe to Yoga House Channel.
Back Pain and Sciatica Relief Yoga Tutorial Tutorial
I'm Asha. Come up on to the knees, bring theleft foot forward and then take your right elbow and bring it outside the left knee.Knee stays aligned with the heel. You can press your left palm against your thigh tohelp you twist a little, so the twist is coming all the way from the abdomen. Bring the palmstogether and then when you feel nice and stable, tuck the toes up the right leg and lift theknee off the ground. You can look over to the side or behind. And then to get even deeperinto the twist, allow the right palm to come down and the left palm to come up. And youcan release by dropping the knee down and coming back to the center. For an additionaltwist, a really nice and tight twist, you
can try a binding pose. So bring the elbowall the way down, so that the shoulders are on the knee. Give yourself a little twistand then right palm underneath and left palm over, bring the finger tips together. Youcan hook them and then lift off the back leg. See if you can look behind you to really enjoythe full benefits of the twists. And to release, drop down, palms down, leg back and then overto the opposite side.