My name is Nina and I will show you the posture of a Tristan.
A twist is generally very helpful to relax a little bit the lower back and to basically have movement in the spine and also it can be helpful in detoxing practices.
So let's start like I'm lying so the feet are nicely grounded and relaxed.
Here we already start with our consciousness.
Now really feeling into the soles of the feet and feeling the weight if it's like nicely and evenly.
Are distributed.
And then we do the same for our lower back.
So try to relax your lower back but not actively push it down.
It's just like we're still more neutral.
And we are relaxing our bum.
Our big blue muscle.
Take the arms in a very relaxed way to get started with the palms as you're facing up.
I also tell you why.
Because if we are bringing the palms down,
We are basically rotating the shoulders forward.
Now and that means we are closing the shoulders so you want to relax the shoulders And then this way you can also feel,
When you're opening the palms upwards,
You can also feel your shoulder blades going down into the mat.
So that's a nice way of connecting down to your yoga mat.
So for the twist we are bringing both knees into our chest.
And you can roll it out from right to left.
Giving yourself also like a little bit of a massage.
Feel free to do circles as well to make the movements a little bit bigger.
And don't brush yourself here because that really should feel relaxing.
And like a massage in the lower back.
Then from here you bring the knees a little bit in,
Whatever's possible without pushing,
And you let the knees drop to the left side.
And you open the right arm to the right.
Very important.
Put the arm down on the right one in a way that you can still relax the right shoulder.
And you bring the left hand here onto the side.
The head can stay straight if that's better for your neck.
Or otherwise you let it sludge to the right.
The palm of the right hand is looking up and you relax your right shoulder.
You can adjust in the leg.
If you needed to have less pressure on the shoulder.
So the adjustment of the legs can be further down,
Further up,
Or you come back a little bit more to the central line.
You can always help yourself with putting something between the legs,
Between the knees,
Or underneath the knees,
But please never overdo it.
Put something underneath the shoulder so we are always adjusting just on the legs and not on the shoulders.
You relax here so you let your hips sink down.
Taking a few deep breaths.
See you.
You gently come up to centre,
Bring the knees in,
Give yourself a gentle massage again.
And then you're doing the other side.
We bring the knees to the right.
The left arm opens to the left.
Now here you can see it very nicely.
So we want to relax the left shoulder and we adjust only over the leg.
Let the head turn to the left side if that feels comfortable.
And inhale and with your exhale you are relaxing into the twist.
Feeling your spine.
Yeah,
Being twisted.
Maybe you notice a release in the lower back here as well.
Maybe you notice a little bit of.
Like a stretch in the shoulder,
That's also normal.
But it's important to relax the shoulders.
Another deep inhale through the nose.
Signed out.
Let your body sink.
And then slowly come back to center.
Knees to the chest.
Bring the feet back down into the position where we started,
Relaxing our back,
The arms next to the body.
See you.
Your posture,
Your neutral,
Without activating any muscles.
And that was a basic.
Twist.
