Spinal twists to relax the back

All the internal organs are affected when we are in a state of depression and every organ in the abdominal cavity can be rejuvenated with the help of spinal twists. Not only does the back feel relaxed and stress-free, but, the internal system which has a tendency to slow down is once again given a kick start.

Caution: These should be avoided by pregnant women and those with hernia, hyper-thyroidism and peptic ulcers. People with severe back conditions should avoid these postures.

Exercise 1

• Sit with your back straight, your legs stretched out. Bend the right knee
• Place the right palm slightly behind the level of the hips
• Bring the left hand to the outer side of the right leg and place it beside the right ankle.  Look over your shoulder
• Hold for 10-30 seconds, breathing normally
• Repeat with the other side.

Exercise 2

• Sit with one knee bent on the ground; place the other leg across it
• With the opposite arm, lock the knee from the outside and grasp the foot
• Fold the other arm behind the back, twist the spine and look back
• Hold for 10-30 seconds, breathing normally
• Repeat with the other side.

Exercise 3

• Sit with the back straight, both the knees bent
• Take one arm, lock the opposite knee from the outside and grasp the foot
• Fold the other arm behind the back, twist the spine and look back
• Hold for 10-30 seconds, breathing normally
• Repeat with the other side.

Exercise 4

• Lie flat on your back with your arms stretched out, the palms down
• Bend one leg, place the foot on the other knee
• Gently twisting the spine, drop the upright knee towards the floor. Keep both shoulders on the floor and look in opposite direction
• Hold 10-30 seconds, breathing normally
• Repeat with the other side.