Have you ever squeezed water out of a wet towel? In this pose, we twist our body to wring out tension and tightness. Our spinal nerves get nourished. Vertebrae muscles get stronger. The organs in our belly get exercised and revitalized. Get ready to twist and blow!
Instructions
- Lay on your back.
- Hug your knees into your chest. Clasp them gently.
- Rock back and forth.
- Return to center.
- Stretch your arms out to the sides. Palms are up.
- Inhale and drop your hips and bent knees to one side. Twist your ribs, neck and head to the other.
- Blow out through your mouth.
- Change sides.
- Twist back and forth 5-10 times, then release onto one side and relax for at least a minute.
- Blow out fully.
- Breathe in deeply.
- Close your eyes.
- Do the other side.
Note for Parents and Teachers
You can help your child increase the twisting action. As she twists her lower body to the right and upper body left, help her in the following way:
- Place one hand on her left lower back and the other hand on her right shoulder. Move her hips in one direction.
- Lengthen her chest by pressing her shoulder gently down towards the floor in the other direction. Encourage the spiraling of the spine to stretch and relax her.
- Give her a kiss on the cheek.
- Move her knees to the other side.
- Repeat.
Let your child help you to twist and blow too. Spinal twists massage the internal organs as well as the spine.
Activity Ideas for Home or Classroom
Math Medley/Awesome Anatomy
Your spine consists of 3 groups of bones that help you stand up tall: 7 in your cervical spine or neck, 12 in your thoracic spine or chest area and 5 in your lumbar spine or lower back area. How many bones are in your spine? 31 spinal nerves run through your spine and connect to every part of the body. How many vertebra bones and nerves are in your backbone?
Body Benefits
The twisting action of this pose massages the kidneys, liver, stomach and intestines. It makes your digestive and eliminative systems healthy and strong.