Seated Twist

Figure 14

Figure 14.1

  1. Sit on the floor with the legs stretched out in front of you. Press the knees down and into the floor and point the toes up. Lengthen the spine and sit upright.
  2. Inhale and bend the left knee and bring the left foot up over the right knee. The side of the foot is against the right thigh.
  3. As you exhale slowly turn the head, trunk and arms 90 degrees to the left. Grab the knee with the right hand, position the left arm to the rear pressing down on the palm or fingertips (fig 14). On each exhalation, twist the head further behind you looking to the rear. Hold this pose for 30 seconds.
  4. Inhale and slowly twist back around looking forward. Release the left leg to the floor. Alternate sides and repeat.To advance this stretch you can tuck your left foot up and into the right buttock. Position the right arm over the left knee (fig 14.1). Follow the same steps above.

Repeat twice

Benefits

  • Relieves back pain
  • Promotes flexibility in the spine and hip joints
  • Brings harmony to the body

The editorial content of Bird Golf Schools should not be used as a substitute for professional health care. Talk to your doctor before starting any new exercise regime.

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