Instructor Maria Frederiksen at VITAL Fitness Studio

Yoga 101: Twist

Marichyasana B is a complex twist that can be modified to suit your capabilities while still providing a stimulating massage for your organs and spine. Begin by taking a deep breath while sitting on the floor with both legs straight out in front of you. Sit up tall to lengthen the spine, then slowly bring your right knee towards your chest and place that foot next to your thigh as you stretch your left arm across you and gently twist towards the bent knee.

If you feel comfortable here, wrap the outside of your left arm around the outside of your right knee and reach back towards your abdomen to meet your right arm behind you. Continue to breathe deeply through your nose, increasing your abdominal twist with each exhale.

Benefits:

  • Reduces lower back and shoulder pain
  • Detoxifies blood
  • Stimulates digestion
  • Reduces stress and anxiety
  • Improves flexibility in the spine, hips, and shoulders

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