Hi and Welcome to your Journey into Yoga! I’m Avery Rich and am so happy to have you along for the ride!

Journeying on with our chair series, we have come to a personal favourite of mine - the seated chair twist. It’s such a subtle twist that I often tell people they can do this one truly anywhere - including sitting at the dinner table! Speaking of dinner, the seated twist is a wonderful way to help digest a meal, and also a great way to stimulate the internal organs and refresh our inside body.

The seated in a chair twist not only benefits the internal body, but this gentle spinal twist opens up the hips and stretches the chest, shoulders, upper and lower back. It’s also a fantastic pose to alleviate pain in the neck and upper back.

As I mentioned in our last chair focussed episode, when we find ourselves sitting for long periods of time, our spine suffers from being compressed, which can, in turn, wreak havoc on the back body and the hips. This sweet little twist helps to improve spinal mobility which will improve our overall posture and physical health.

Sometimes when we move into a seated twist, you may hear and feel a little ‘pop’ in the low back or somewhere else along the length of the spine. Cause for concern? Not at all - consider this a little yoga adjustment!

So, let’s make our way onto a chair and ensure that you are sitting in such a way that both feet are pressing into the floor. Facing forward at first, take a big inhale, and then as you exhale begin to twist towards the right, placing your right hand on the back of the chair seat. Bring your left hand on top or outside the right thigh, and with the next exhalation, go a bit deeper into the twist. Continue to keep your shoulders away from the ears. Your left hip and thigh may start to gently slide forward at this point.

Let’s hold here for 5 breaths. As you inhale undo the twist and return to front facing. Pause for a breath or two.

Moving to the second side, Take a big inhale, and then as you exhale begin to twist towards the left, placing your left hand on the back of the chair seat. Bring your right hand outside or on top of the left thigh, and with the next exhalation, go deeper into the twist. Continue to keep your shoulders away from the ears and allow your right hip and thigh to gently slide forward. Let’s hold here for 5 breaths. As you inhale undo the twist and return to front facing. Pause for a breath or two.

You may want to stand and walk around for bit or even find a short shavasana - take the right path for you. Until then, thank you for continuing your journey with me and I look forward to seeing you next time!