Kick start your spring with Prayer Twist, or Revolved Chair Pose. A deep twisting posture that increases spinal mobility while strengthening thigh, core, and back muscles, it is one of the best postures for detoxifying the body and building confidence. Bending the knees engages and builds strength in the major leg muscles, such as the quadriceps. Twisting through the torso cleanses out the toxins in our organs and throughout our bodies. The purpose of Prayer Twist pose may be to get lower to the ground but it can also be viewed as a practice of remaining grounded and patient.
B.K.S. Iyengar, one of the founding fathers of modern yoga, says: “The hardness of a diamond is part of its usefulness, but its true value is in the light that shines through it". Creating space for receptivity to challenges and working through a pose like Prayer Twist allows us to create a stronger sense of fire within.
-Begin in Mountain Pose with your feet together and your arms by your side. Bend your knees and squat down while keeping both feet on the floor. Keep your pelvis neutral, with your pelvic floor muscles engaged and your inner thighs contracting.
-Bring your palms together in a prayer position in front of your chest. Inhale, and lengthen your spine. As you exhale, lean forward slightly and twist your upper body to the right. Bring your left elbow to the outside of your right knee. Keep your spine long and avoid rounding. Be sure both knees are side by side and that your left knee did not slide in front of your right.
-Continue sit deep into your squat with your core engaged. Keep both shoulders firm on your back. Pull your chin slightly away from your chest and look up towards the ceiling. You may look to the side or down towards the floor if that is more comfortable for your neck.
-Stay in this pose for 30 seconds or more. Release to Mountain Pose with your arms by your sides, and repeat on the other side.
If you regularly practice Prayer Twist pose, your glutes will strengthen up and allow you to find a stronger and deeper twist in time. Prayer Twist balances the Solar Plexus Chakra (Manipura), and helps us connect to personal power, strength, and commitment. Try it today!
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