#LiveWholeHealth: Standing Twist Yoga

Twisting at the waist creates mobility in the spine, energizes the body and aids in digestion. These are just a few of the many benefits this simple movement offers. In this four-and-a-half-minute standing twist series, Mary Horne, Yoga Teacher from Central Arkansas VA, guides a moving meditation practice that is gentle enough for everyone. This series is guided as a standing posture but can easily done in an armless chair, too.

Subtitles and Closed Captions

HORNE: Hello, and welcome back. We're going to continue with some arm movements and a
little bit of twisting, but this time in a standing position. And these movements
are some of my favorites for moving meditation, and sometimes yoga is
referred to as a moving meditation. When I have a stressful part of my day that I
need to shake off and introduce some calm, this is one of my favorite things
to do. So, we'll begin just standing in a comfortable position with your feet
roughly about hip distance apart, and your arms hanging alongside your body...
find your breath again -- just following a full cycle of your inhale, and your exhale...
and then with your next inhale, turn your palms forward and begin to
lift the arms up towards the ceiling. You can take your gaze up with it if you
like, fingertips can touch if that's available, and then, exhale, palms down and
lower the arms down alongside the body.
Inhale, palms forward, lifting up, gaze comes up...
exhale, palms out, and down as you lower your head back to neutral.
We'll add a piece now, so, inhale -- take the arms up, and then exhale -- bring the hands
down to the center of the body, into prayer position. From prayer position,
take your elbows up and out, so your palms face down. It's almost like you're
resting your arms on the top of a shelf, or something. And then, with your inhale,
take the right arm out, and take your gaze out over that right hand, and exhale,
sweep the arm back, lower the elbows, and bring the hands together. And then, other side,
elbows up, but shoulders down, inhale out, and exhale -- sweep it back, elbows down
and palms together again in the front of the body.
Let's do that a few more times. Inhale, elbows up, arm out -- gaze out, exhale.
Sweep it back. Inhale up, reach out, and exhale, sweep it back, one more time,
inhale up, and out, exhale, sweep it back.
Inhale up, look out over the fingertips, exhale, sweep it back.
And this time we're going to add the twisting motion that we did in the last
video, so again, inhale up, and out ,and then with your exhale, begin to twist the
upper rib cage, just reaching slightly back, looking back over those fingertips,
and then exhale, sweep it around and come back to Center.
Same thing on the other side, inhale up, and out, and then exhale, reaching back,
sweep it back to Center. On the exhale, a couple more times, inhale, and exhale,
inhale, and exhale back.
And then you can just lower the arms down alongside the body, and just open
and close the hands a little bit, shake the wrist, release any tension out of the
body, and you can keep moving with that for as long as you like.
[END]

Transcript

HORNE: Hello, and welcome back. We're going to continue with some arm movements and a little bit of twisting, but this time in a standing position. And these movements are some of my favorites for moving meditation, and sometimes yoga is referred to as a moving meditation. When I have a stressful part of my day that I need to shake off and introduce some calm, this is one of my favorite things to do. So, we'll begin just standing in a comfortable position with your feet roughly about hip distance apart, and your arms hanging alongside your body...
find your breath again -- just following a full cycle of your inhale, and your exhale...
and then with your next inhale, turn your palms forward and begin to lift the arms up towards the ceiling. You can take your gaze up with it if you like, fingertips can touch if that's available, and then, exhale, palms down and lower the arms down alongside the body.
Inhale, palms forward, lifting up, gaze comes up...
exhale, palms out, and down as you lower your head back to neutral.
We'll add a piece now, so, inhale -- take the arms up, and then exhale -- bring the hands down to the center of the body, into prayer position. From prayer position, take your elbows up and out, so your palms face down. It's almost like you're resting your arms on the top of a shelf, or something. And then, with your inhale, take the right arm out, and take your gaze out over that right hand, and exhale, sweep the arm back, lower the elbows, and bring the hands together. And then, other side, elbows up, but shoulders down, inhale out, and exhale -- sweep it back, elbows down and palms together again in the front of the body.
Let's do that a few more times. Inhale, elbows up, arm out -- gaze out, exhale.
Sweep it back. Inhale up, reach out, and exhale, sweep it back, one more time, inhale up, and out, exhale, sweep it back.
Inhale up, look out over the fingertips, exhale, sweep it back.
And this time we're going to add the twisting motion that we did in the last video, so again, inhale up, and out ,and then with your exhale, begin to twist the upper rib cage, just reaching slightly back, looking back over those fingertips, and then exhale, sweep it around and come back to Center.
Same thing on the other side, inhale up, and out, and then exhale, reaching back, sweep it back to Center. On the exhale, a couple more times, inhale, and exhale, inhale, and exhale back.
And then you can just lower the arms down alongside the body, and just open and close the hands a little bit, shake the wrist, release any tension out of the body, and you can keep moving with that for as long as you like.
[END]