This is a time of year many of us look forward to.
We savor the cooler evenings and mornings moving into cooler days.
A time of transition from summer's heat to winter's cold.
But, it can be very stressful to our bodies and our minds.
When the weather shifts from hot to cold and back again, we need to give ourselves some extra attention.
Yoga can help us weather this transition with ease.
I like to use a lot of twists in my classes at this time of year.
They help to detoxify our systems, release stored energy and calm the central nervous system.
A very simple twist that can be done seated in a chair or cross legged on the floor follows.
Adding this twist to your daily routine, at least once a day, should help you stay grounded and comfortable so you can enjoy this transitional season we call autumn.
Seated Spinal Twist This pose should be done seated in your chair.
Be sure that your feet are placed firmly on the floor, directly beneath your knees.
Your legs should be hip width apart.
Your back is straight.
Your buttocks are a fist's width away from the back of the chair.
If you prefer, you may take a comfortable cross legged seat on the floor.
Place your right hand on your left knee.
Place your left hand on your right knee so that your left arm is on top of your right arm.
Inhale and lift the left arm up, straight out from your shoulder and look at your left hand.
Exhale again and begin moving your left arm and hand to the left and on behind you.
Follow your left hand with your eyes, allowing your upper body to twist gently to the left.
Allow your left arm to drop behind the chair and hold the pose for several breaths.
Keep your breathing as slow and deep as possible.
You may close your eyes while you are holding the pose.
Inhale and lift the left arm up, find the left hand with your eyes.
As you exhale bring the left hand and arm back to center.
Cross the right arm over the left and repeat on the right side.
This pose helps keep your spine supple and strong.
It also works with the muscles in your back, waist and hips.
It is a good pose to do to help you center before relaxation or meditation.
Twists are detoxifying as they help move the fluids through the organs in our bodies.
Always remember to take time to rest and breathe between and after poses.
A rule of thumb is to rest at least as long as you have held the pose.
If you hold it for 5 breaths, rest for at least 5 breaths.
This pose, and many others, are available on our DVD video set.
All three DVD videos are a one-hour class with Liz Franklin and her students.
For a video sample, visit: http://www.
yogainchairs.
com/videonew.
asp