Three Popular Hatha Yoga Positions
Whenever you try to master and do various hatha yoga positions, one thing clearly comes to mind: age! Your age can easily be gauged by the health of your spine. There are hundreds of people above the age of 70 who are very healthy and extremely active because they have been able to master the three yoga spinal twisting stretches.
These exercises, though difficult to master, are extremely salubrious. If properly done, they help release tension in the entire back and shoulders. They also help give the internal organs a good massage. When your spine becomes supple, blood flow increases to the spinal nerves: which helps increase your energy levels.
When you are practicing these twists, as a part of the famous hatha yoga positions, you will have to remember to lift the spine first. Only then should the abdomen, chest, and head be lifted (and strictly in that order).
The first exercise is called the gentle spinal twist: The person doing the twist should sit in a comfortable position, cross-legged. While exhaling, the spine should be lifted and twisted to the right side. This will happen when your right arm is behind your back and your right hand on your inner thigh. Looking over your right shoulder, you should try to take around 3 to 7 deep breaths. You should repeat the pose after exhaling.
The little boat is an asana where the entire body is engaged, and this plays a big role in helping release tension of the back and shoulders. Begin by lying on your back. When you are comfortable on your mat, bring your knees up to your chest. Your shoulders should be in a relaxed state. Your arms should be out at your side at shoulder level, while your palms should face up. Exhale while keeping your knees together.
The last of the hatha yoga positions is the seated spinal twist, which is done sitting on a chair sideways. It will lengthen the spine and remove tension and stress on the spinal cord. Start by putting your hands on the back of the chair. As you exhale, you should turn your body to the right, supporting yourself with the hands. While stretching, be sure to deeply, slowly, and steadily inhale and exhale, which will further allow the body to stretch and relax. Be sure to keep your neck and jaw relaxed.