By Claire Diab and Dennis Boyle
The Yoga Way: Seated Twist Pose
Choosing nourishing choices for your body and mind is an intelligent decision. Learn all about your body and how it works. Your body is a magnificent machine that carries you around all day. Your body is truly a miracle. Have gratitude for all the systems of your body, your muscles, bones, your respiratory and circulatory systems, and your organs and glands. With awareness of your magnificent body and daily care, you will add life to your years and years to your life.
Remember, “yoga” is a sansrkit word that means union. Yoga is the union of your body, mind, and spirit. These are three aspect of who you are. We have a body that allows us to enjoy this life and to go from place to place. We have a mind that helps us make decisions and allows us to be creative and open to new ideas and thoughts. We have a spirit that shines through our eyes. “The eyes are the mirror of our soul,” and when we take care of our body and mind, then our spirit shines brightly through our eyes and we feel good.
The topic of this article is your spine and liver. We can nourish these two things with a powerful yet simple pose, the Seated Twist Pose. Your spine is the house and protector of your central nervous system. Your spine is holding you upright all day long. It allows you to have the job that you have as a firefighter.
You need to take care of your spine by keeping it strong and long. Seated Twist Pose lengthens and strengthens your spine. Now you will be more comfortable as you perform your job and less prone to back injuries. You also have this amazing liver. The liver is the largest organ inside your body. Your liver weighs about three pounds. It is protected by the ribs and takes up a large part of your upper right abdomen. The liver has 500 jobs to perform. The liver is part of almost everything you do. It provides muscle fuel for your sport activities and your physical demands at work–wearing your 90-plus pounds of gear, climbing stairs, carrying hoses, and carrying people. Your liver digests your breakfast bacon and your evening or weekend cocktails. It manufactures a vitamin that helps your night vision and produces more than 1,000 different enzymes to handle chemical conversions and so much more. The liver is a big filter and purifier for every single cell in your body. Seated Twist Pose nourishes and purifies this powerful organ.
Practice every day for three to five minutes, and notice the difference in how you feel, how you look, and how you live your life!
Just know that when you have choices at home or at the firehouse, choose the healthy way. The Yoga Way. ENJOY!
The Seated Twist Pose
Sit Upright |
Turn to the Right |
Rest in Child’s Pose |
Bend Right Knee |
Breathe 6 – 9 times |
6 – 9 Breaths |
Repeat, Other Side |
Instructions:
- From a seated position with both legs extended out in front of you, bend your right knee toward your chest with your right foot on the floor. Sit up nice and straight, both shoulders gently pressed back and down.
- Bring your left arm around your right knee.
- Place your right hand behind you palm on the floor with the heel of your hand next to your tailbone and fingers turned toward the wall behind you. Your chin is over your shoulder comfortably. Close your eyes, breathing deeply.
- Think about lengthening your spine by gently pressing the crown (top) of your head toward the sky and pressing your sit bones toward the earth. These are “press points,” which you gently press into to help align your body into the proper position.
- Slightly bend your right elbow and press your right shoulder back and down easily; this nourishes your liver. Breathe four more deep breaths.
- Face foot forward. Switch legs and repeat other side with left knee bent. Turn to the left. Breathe full deep breaths in and out of your nostrils. Relax your jaw.
- Repeat the sequence again, breathing full deep breaths throughout.
- When finished, rest in Child’s Pose. Breathe in and out four to six breaths.
TIPS
Create a Sacred Space
– Unplug the phone
– Place mat or towel down
– Dim the lights if possible
Breathe in a Relaxed Manner
– Full deep breaths
– Breathe continually
Relax Through the Movement
– Place tip of tongue gently behind the two front upper teeth on the
Ridge; this is called the Fire Point*
– Relax your jaw, unclench your teeth
– Keep your shoulders relaxed, back and down
Move Easily and Gently
– Never force or strain
– Maintain a pleasant look on your face by gently bringing the corners of your
mouth toward your ears
Enjoy the Sequence
– Allow yourself the freedom to move your body in any way it needs
Safety Tips
- It is very important to move slowly and easily as you come into the pose. Feel your body for messages of comfort and discomfort. Always choose the most comfortable choice, for this will nourish your mind, body, and soul.
- If your knees bother you, you can keep the legs straight and still perform the seated twist pose by placing the hand on the outside your thigh and then turn following the same instruction.
- If you are not able to sit up straight, easily and comfortably, sit on a cushion or a folded towel.
- Avoid this pose if you have back pain.
- If you are pregnant, keep your bellow forward and your bent knee to the side of your belly and gently turn from the shoulder.
- Child’s pose can be done on the back with knees to chest if this is more comfortable.
Benefits
- Improves Posture
- Lengthens and Strengthens the Spine
- Nourishes your Liver and Kidneys
- Improves Digestion
- Improves Circulation
- Strengthens Central Nervous System
BIOS
Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”
Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.