The Yoga Modified hip spinal twist for the elderly is a pose of the Gentle Yoga series. Start doing this pose by sitting on a mat, on your buttocks. Bend your right leg from the ankle and tuck the right foot below your left thigh. Bend your left leg too from the knee, lift the leg and move it to the right side of your right thigh. Place your left foot flat on the mat.
Ensure that your spine is erect and bring your arms forward, and wrap your hands around your upraised left knee. Sit straight and tall, and raise your left arm to the level of your shoulders and rotate it towards your left side. Your left palm is facing downwards. Move your left arm behind your back. As you do this, press your right knee towards your heart, using your right hand.
Turn your head towards your left and breathe slowly and consciously taking long deep breaths. Pause in this position for between three to five breaths. You can increase the duration for which you stay in this pose over a few days.
This pose helps in increasing the suppleness of your hips and lower back. It also gently nourishes your shoulders and thighs.
Sources:
Gentle Yoga Poses : Yoga Sitting Left Spinal Twist
http://www.youtube.com/watch?v=A5w2RqP-cv8&NR=1
How to Do a Seated Spinal Twist Pose
http://www.ehow.com/how_2294822_do-seated-spinal-twist-pose.html
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