Sitting on the floor with crossed legs in Easy Sitting pose (Sukasana) is often the starting place for many beginner level classes, and is therefore often the very first yoga pose that a new student is likely to encounter in modern yoga. And it is from that humble position that we also often meet our first seated twist, Easy Sitting Twist (Parivritta Sukasana).
This pose helps to maintain and improve your twisting flexibility, which you need for everyday actions such as grabbing something off to your side or turning to look behind you as you drive. The pose also strengthens your diagonally oriented muscles, including the abdominal obliques, as well as the small muscles between your ribs and close to your spine. While some of these muscles are shortening in the twist and others are lengthening, by twisting in both directions, you will both strengthen and stretch them all. Additionally, as your small spinal muscles pull on your spinal bones in the twist, they actually stimulate thin bones to strengthen over time, so a simple twist can help strengthen the bones of your spine (although those with osteoporosis/osteopenia may need to be careful not to overdo twists). And moving your spine through its full range of motion helps nourish the spinal joints to keep them healthy.
I prescribe this pose for:
- Improving the twisting ability of your spine, from your tailbone to the top of your neck
- Addressing some digestive issues, such as sluggish digestion and elimination as twisting seems to help these functions
- Improving sitting posture by strengthening back, front and side muscles that contribute to spinal elongation
- General stimulation of your body and nervous system
- Releasing physical tension from your body
- Counter-pose for backbends or forward bends
1. Classic Version
Start by sitting on your mat in a simple crossed legs position, with your right shin in front of the left shin. I recommend working towards aligning your feet under the opposite knees, with your shins somewhat parallel with one another.
Next, place your hands by your sides, and press your fingers down onto the floor to create an upward extension of your spine—from your tailbone to the crown of your head—to come into a good sitting posture. Then, inhale and lift your arms up and out to your sides, parallel with the floor. Exhale and rotate your upper belly, chest and head to the right, placing your left hand on your right knee and your right hand on the floor behind your hips. Keep your back arm strong and engaged to assist in the continued lift of your spine. Although it may be tempting to use your arms to lever yourself aggressively deeper into the twist, concentrate your muscular action in your abdomen and spine instead of using your arms.
Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. To come out of the pose, inhale as you release the twist and return to center with your arms up and out to your sides. Then exhale and release your arms. Rest a breath or so before repeating the twist to the left side. After doing both sides with your right foot in front, switch the cross of your legs and repeat the twist both to your right and left.
You can also practicing this pose dynamically, moving in and out of the twist with your breath. From the starting position above, one round would be:
2. Back Arm Behind Your Waist
- Inhale and take your arms up and out to your sides
- Exhale come into the twist to the right side
- Inhale and return to center with your arms up and out to sides
- Exhale and twist to the left side
- Inhale and return center with your arms out to sides
- Exhale release the arms down to your sides
2. Back Arm Behind Your Waist
(sorry, no photo)
Without the support of your back arm, this version requires more support from the deeper muscles of your belly and spine, so it provides more strengthening of your core muscles. It also provides a good stretch for the shoulder of the arm you take behind your back. (Those with shoulder injuries or rotator cuff issues may need to skip this version.)
To come into the pose, start out as in the classic version. Then, as you turn to your right, instead of placing your right hand on the floor to actively help support your spine, bend your elbow, cross your forearm around the back of your waist, and try to hook your right hand onto the top of your left thigh. If you can’t quite take hold of your left thigh with your right hand, simply press the back of your right hand as close to the left side of your waist as you can. Maintain a good inner lift of your spine.
Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Come out of the pose and repeat the same way as for the Classic version.
3. Supporting Your Hips
(The Open Twist below shows support for the hips)
This version is great for those with have tight hips and/or lower backs, who find it difficult to maintain a neutral spine while sitting flat on floor. It can be amazing how much a 1-2 inch lift, such as a folded blanket, or a higher lift, such as a block on its lowest height, can do to improve your seated posture.
Start by sitting on your prop, either near the front edge of a folded blanket or on top of the block. Then enter the pose the same way you would for the classic version. If the support makes it difficult for you to reach the floor behind you or causes you to lose the upward lift of your spine, you may need a low block behind your right hip to support your back hand.
Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Come out of the pose and repeat the same way as for the Classic version.
If you aren’t using a block to support your hand, you can practice this version dynamically as well.
4. Open Twist
This variation is great for those that have to be more careful with the deeper twist of the classic version, such as those with osteoporosis, mild low back pain, or the second trimester or later of pregnancy. This version is similar to the classic in all ways but one; instead of bring your left hand to your right knee as you twist to the right, simply rest it on the left knee. You can also make the turn more gently and not as deep as you assess how the body handles the intensity of the twist.
Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Come out of the pose and repeat the same way as for the Classic version.You can do this version dynamically as well.
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