Do you want a strong core? Check out this twist…
A lot is said about the Yoga Practice for “flexibility” and it’s true, “Range of Motion-use it or loose it”…but did you ever think about the other half of that? Strength.
Healthy low back needs flexibility around the hip flexors, adductors, hammies and lats….but all those stabilizer muscles need to be strong too, on a deep level.
Lunge “hands free” Twist is an excellent way to develop Core strength and practice what I call “stealth” yoga, when you are doing more than one pose at a time with out even knowing it. Lunges of course strengthen the whole leg, and stretch quads/adductors, and with the addition of a Core stabilizing twist, Ba BAM!!! Ballistic power and flexibility under pressure.
Let’s do this:
First, step onto your yoga mat in lunge position, heel of back foot up, equal weight on both feet. As you breathe in, place your hands in “prayer pose”, keep your hands to your chest and gently start the twist toward the bent knee direction. Keep lengthening your spine, and drop your shoulders. But here’s the key “no touchy” your knee with your elbows, this is all about developing core strength and flexibility with JUST your core, not “yanking” with your hands…Each time you inhale, pause at the top of the breath, actively pull your belly button to your spine ( what ‘s really happening is the central tendon in your diaphragm is pulling that muscle down, giving you space and strength to twist) then exhale and deepen thee twist…take your time, 5 breaths or so on each side.
You will definitely create internal heat from working this pose, and you’ll be amazed at how sore you feel from this simple but very effective way to add a strong “hands free ” twist to your yoga practice. Excellent for golfer’s, footballers, squash players and anyone who goes from a relaxed state to requiring ballistic strength and energy as soon as the alarm goes off.