Best yoga pose: 10 ways Seated Twist asana helps reduce lower back pain, indigestion, more

Easy Yoga poses: While the Seated Twist is commonly performed on the floor, it's an adaptable pose and can easily be modified for those who prefer or require a chair for added support (Image: Canva)

Yoga is one of the best physical activities to improve both mental and physical health. Among the many poses, the seated twist yoga pose stands out due to its ability to promote spinal health, improve digestion, and help with mental relaxation. The Seated Twist, also known as Ardha Matsyendrasana, is a simple but effective seated posture that involves a gentle twist of the spine while seated on the floor or a chair. This twist is designed to open up the back, increase spinal mobility, and stretch key muscle groups. The movement encourages deep breathing, which further helps with stress relief and relaxation.

Yoga is a low-impact and moderate-intensity exercise, which makes it ideal for older adults. The National Institutes of Health (NIH) suggests that yoga can improve fitness in elderly people by improving mobility, reducing blood pressure, and decreasing the risk of fall-related injuries. Research indicates that yoga, particularly poses like the seated twist, is highly beneficial for older people with arthritic conditions, including those with osteoarthritis. This practice helps to improve muscle strength, joint flexibility, and physical balance.

While the Seated Twist is commonly performed on the floor, it's an adaptable pose and can easily be modified for those who prefer or require a chair for added support. In fact, chair yoga is often recommended for older adults or those with mobility issues, as it allows them to enjoy the health benefits of yoga in a safer and more accessible way. According to a study by the National Institutes of Health (NIH), yoga is a low-impact exercise that provides numerous benefits, such as improving flexibility, reducing stress, and enhancing mobility.

Also read | 12 best yoga poses to keep brain sharp, body healthy: From cat-cow to tree pose and more

Specifically, the seated twist offers the following health benefits:

 1. Improves spinal mobility: Twisting the torso in this pose helps maintain flexibility in the spine, reducing stiffness and improving posture. It’s especially beneficial for people who spend a lot of time sitting.

2. Aids digestion: Twisting movements help stimulate abdominal organs, promoting better digestion, reducing bloating, and  improving gut health. This pose is perfect after meals to help with digestion.

3. Detoxifies the body: The wringing motion created by the twist helps flush out toxins from the body, stimulating the liver and kidneys to work more efficiently and expel harmful substances.

4. Reduces lower back pain: Seated twists gently stretch and strengthen the lower back, easing tension and discomfort. This can be particularly helpful for those suffering from chronic back pain or muscle stiffness.

5. Improves lung capacity: The twist expands the chest and helps open up the ribcage, improving lung capacity. This promotes deeper breathing, increases oxygen flow, and strengthens the diaphragm.

Also read | Yoga asana: 5 yoga poses for strength, balance, flexibility

6. Stimulates circulation: Increasing blood flow to the spine and abdominal organs, the seated twist improves circulation, supports better cardiovascular health and energy levels.

7. Relieves stress and anxiety: Yoga poses like the seated twist are known to activate the parasympathetic nervous system, helping to calm the body and mind. This reduces mental tension, promoting relaxation and peace.

8. Strengthens core muscles: The movement engages your core muscles, including your obliques, helping to improve stability, balance, and overall strength. A stronger core contributes to better posture and functional movement.

Also read | 10 life-changing benefits of doing yoga poses daily

9. Supports joint health: Regularly performing this twist keeps the spine, shoulders, and hips flexible, helping to reduce stiffness and lowering the risk of developing conditions like arthritis.

10. Improves posture: The seated twist realigns the spine and opens up the chest, counteracting the effects of prolonged sitting. This is a simple way to maintain good posture, especially if you’re working at a desk all day.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.