By Claire E. Diab

Align and Define

Now that we’ve spent a great deal of time traveling to be with family for the holidays, hosting parties at our home, lugging around bags of goodies that come standard with holiday shopping, and eating a little more than normal…it’s time to realign ourselves for the New Year…internally and externally.

Yoga is a Sanskrit word that translates to “union,” and there is no better time than at the start of the New Year to create and feel this union of your body, mind, and spirit. If you have been following the recent articles, you have a great handle on taking time to breathe and meditate to align the thoughts in your mind.

Now, to work on aligning our bodies for the New Year, a pose that will be very beneficial in returning you to tip top shape post-holiday is the Seated Twist Pose. This pose starts out feeling like a simple spine stretching activity, which it is. While aligning yourself into the twist properly, you are also cleansing and detoxifying your internal organs by stimulating your liver and kidneys. If you think this sounds like the perfect remedy to a holiday that may have involved overindulgence, you are correct. Incorporating the Seated Twist Pose in your daily yoga practice will align the spine; nourish your hips, back, and shoulders; as well as help your digestion and posture. This is one pose that will keep you strong and healthy throughout 2014. That’s one resolution down!

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 are 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. Chin is over the 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” that you gently press into to help align your body into the proper position. Breathe four more deep breaths.
• Face foot forward. Switch legs and repeat other side with left knee bent. Turn to the left.
• Repeat the sequence again, breathing full, deep breaths throughout.
• When finished, rest in Child’s Pose. Breathe in and out four to six times.

TIPS

• Create a Sacred Space

1. Unplug the phone
2. Place mat or towel down
3. Dim the lights

• Breathe in a Relaxed Manner

1. Full, deep breaths
2. Breathe continually

• Relax Through the Movement

1. Place tip of tongue gently behind the two front upper teeth on the ridge of your gum; this is called the Fire Point
2. Relax your jaw and unclench your teeth
3. Keep your shoulders relaxed, back, and down

• Move Easily and Gently

1. Never force or strain
2. 年代mile with your eyes gently

• 享受序列

1. Allow yourself the freedom to move your body in any way it needs
   

年代afety 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 (congratulations!), keep your belly 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
• 年代trengthens Central Nervous System
  

Mantra

Om Vardhanam Namah

Pronunciation: Om Vard-uh-nahm Nah-Mah
“I am the nourisher of the universe and the universe nourishes me”

This week:

• Be aware of Giving and Receiving.
• Cultivate an Attitude of Gratitude
• Be aware of nourishing your body with nourishing food, water, breathing, movement, relaxation, and love.
• 年代ilently repeat during the day: “I am the nourisher of my body and my body nourishes me.”

NAMASTE!

Claire Diab是一个国际公认的瑜伽师。年代he 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.”