JUST FOR YOU

Spinal Twist
(Contact your physician before any physical exercise)

by: Janet Kolish, Yoga Instructor

For those of us who need to release tension in back muscles and desire to create relaxation in this area, the following movement will be very beneficial:

- Wear loose-fitting clothing, lie on your back on the floor in a warm room.

- Bring your knees toward the chest with knees together. Wrap your hands around your the knees and very gently press knees and thighs toward the chest comfortably.

This movement allows the muscles in your back to stretch, lengthen and soften into relaxed muscles.

- Keeping your knees into chest, stretch the arms out onto the floor, extending them in line with your shoulders with palms facing the ceiling. Notice, when we place palms down, the hands tend to grip or press into the floor, so with palms up, we�re connected to maintaining relaxation in hands, arms and shoulders during this stretch.

- Slowly, begin to roll your hips and knees to the right, allowing your folded legs to drop to the floor. Gently, lift your head and turn it to the left, resting the side of the head on the floor.

Some people may not be flexible enough to get their folded legs on the floor, so for those who cannot, just let your legs find a comfortable position and use your right hand with elbow on the floor to support your legs.

We are aiming to maintain relaxation in the whole body as we stretch.

- Now it�s time to focus on awareness on allowing all the muscles in your body to soften, and send the message to deeply relax all muscles in the body.

Work with eyes closed with all the movements as it allows you to go inside and stay connected to your purpose.

- Hold this position comfortably for l0 seconds and perform 2 more times.

- To return to center, bring your head back slowly to the center position and very thoughtfully bring your folded legs and hips back to center.

- Rest either with feet apart on the floor and knees together or feel free to straighten your legs. Lie there observing the difference in the body now.

- After performing 3 times on the right side, proceed to the left side.

Yoga addresses the whole body creating a balance. Many of us are less flexible on one side over the other. In time, you will see the subtle changes happening in your body. Do know, that your body is just as unique as your mind. So, listening to the signals your body is giving you during these wonderful stretches allows you to be in tune with never hurting your body by going too far in the stretch. If the body objects to a movement with discomfort or pain, it is up to you to modify it some way accommodating the body�s needs.