Yoga Spinal Twists & its benefits

One of the things I hear the most from people is "Oh I need so much Yoga for my back!"
Yes, Yoga helps A LOT to restore and release back pain!
Today I'm going to talk about a little part of the Yoga for the back: the spinal twists.

Spinal twists help restore range of motion of the vertebra that might be damaged by poor postural habits, by exercises that force the column, as weight lifting, crossfit, specific exercises during fight training (as I see daily), and also by the lack of exercise (yes, a sedentary lifestyle contributes to the lost of spinal rotation)

Twists also increase circulation and help detoxify our organs when compressing them pushing out blood full of toxins, and letting fresh blood flows when releasing the twist. By doing regular twists, you keep maintain the health of the soft tissues around the spine, specially discs and facet joints that link each vertebra and when damaged cause several back pain.

PHOTO:
TOP: Marichyasana D
Always twist only from the middle to the top of the column. The waist/hips should always be facing forward. Easier variation: same hand from bent leg on the floor and other arm pushing against bent leg.
LEFT: Jathara Parivartanasana 
Laying with legs on the abdomen, let them fall to the side, opening arms and looking to opposite side of legs, then try to bra each opposite foot with fingers. 
Easier variation: stay in torsion without grabbing feet, breathing through the nose with both shoulders on the floor.
RIGHT: Parivrtta Trikonasana 
Standing with legs spreader and hips forward, turn right foot to right and bend down with right hand towards right foot. Raise left arm on the top of the right and look up keeping the chest opened. 
Easier variation: keep right knee bend and right hand on a block next to the right foot. 
Repeat the same w/ other side

Pics by Saulo Campos
VERSÃO EM PORTUGUES NO INSTAGRAM: @elicarotta

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