扭曲的做法是瑜伽对排毒和清洁的现代热情的古老回答。曲折被认为是扭动身体，迫使毒素和清洁器官。它们是腹胀，便秘和其他消化问题的绝佳补救措施。
Hold each pose for 5–10 breaths to help ease yesterday’s excess.
1.轻松的座位姿势带有扭曲
增加这种姿势会增加脊柱旋转，强度和柔韧性。在压缩和拉伸躯干之间交替被认为有助于循环和消化。
举动：越过另一只腿在另一只腿上，因此您在之间的空间中创建了一个三角形。现在，坐着高，拓宽胸部，就好像您戴着奖牌一样。放松肩膀，将手放在大腿上。放松眼睛，专注于呼吸。
为了增加扭曲，吸气并伸向天空。向右呼气和扭曲，将左手伸到右大腿的外侧。将右手指放在右臀部后面的地板上。在这里呼吸5次。在吸气中，返回中心。呼气和扭曲。
2.扭曲的狗
根据瑜伽传统，扭曲躯干按摩和色调内部器官，去除毒素并改善新陈代谢和消化。
举动：开始在你的手和膝盖在一个桌面position. Slide your palms forward so they rest in front of your shoulders and tuck your toes under. As you exhale, press your palms into the floor and lift your knees off the ground, working to straighten the arms and legs. Your body will form a wide, upside-down V shape.
To add the twist, take your feet to the wide edge of the mat and walk your hands back halfway so you’re in a short down dog. On an inhale, reach your right hand for your left thigh, shin or ankle. Hold for 5 breaths and repeat on the other side.
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3.低头扭曲
低头弓步的这种变化会伸展四边形和臀部，缓解腰部的张力，挑战您的平衡并刺激消化。
举动：From down dog, inhale and lift your right leg behind you. Exhale and plant the right foot between your hands and lower your left knee to the ground. On your next inhale, lift your torso to center. As you exhale, reach your left arm forward and right arm behind you. Come into an open-arm twist to the right. Hold for 5 breaths. Inhale to center, exhale to down dog, and repeat on the other side.
4.椅子扭曲
Chair pose is also known as fierce pose and, boy, is it. Chair is a killer move for the thighs and glutes. Add the twist, and you’ll get an extra digestive boost.
举动：站在垫子的顶部。在呼气中，将臀部倒回去，坐上椅子。将大腿粘合在一起，让您的手掌处于祈祷位置。吸气时，拓宽胸部并延长脊椎。在下一个呼气中，向右扭曲，将左肘钩在右大腿的外部。将高高的手压入下一只手，以帮助将拇指与胸部中心对齐。瞥了一眼膝盖，并确保它们甚至是，因为一个人倾向于向前弹。
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5.船曲折
船是终极核心姿势。它起作用的腹部，背部，斜肌，臀部和大腿。它可以提高平衡，艾滋病消化，并希望使您感到强大和强大。
举动：坐在垫子上，弯曲膝盖，将脚放在地板上。轻轻握住大腿的后背，稍微向后倾斜。延长穿过脊椎并拉进腹部，以避免胸部塌陷。抬起双脚，使他们在脚跟和膝盖之间创建一条直线。您可以握住大腿或放开，将手臂平行于腿。保持下巴从胸部和腹部互动，抬起腹部，好像您的肚脐可以亲吻您的脊椎。
Add the twist by extending your arms in front of you, just above your legs. As you exhale, twist to the right, taking your arms just past the right knee. On your next inhale, come back to center. Exhaling, twist to the left and inhaling, return to center. Repeat 3–5 times on each side.
