Spinal twists may help every organ in the abdominal cavity. It helps to feel relaxed and stress-free. The yoga for spinal twists should not be performed by pregnant women, patients of hernia, hyper-thyroidism, peptic ulcers and the patients of severe back pain.
www.bharatthakur.com has presented some postures for reducing depression.
Exercise 1
# Sit with your back straight, your legs stretched out. Bend the right knee
# Place the right palm slightly behind the level of the hips
# Bring the left hand to the outer side of the right leg and place it beside the right ankle. Look over your shoulder
# Hold for 10-30 seconds, breathing normally
# Repeat with the other side.
Exercise 2
# Sit with one knee bent on the ground; place the other leg across it
# With the opposite arm, lock the knee from the outside and grasp the foot
# Fold the other arm behind the back, twist the spine and look back
# Hold for 10-30 seconds, breathing normally
# Repeat with the other side.
Exercise 3
# Sit with the back straight, both the knees bent
# Take one arm, lock the opposite knee from the outside and grasp the foot
# Fold the other arm behind the back, twist the spine and look back
# Hold for 10-30 seconds, breathing normally
# Repeat with the other side.
Exercise 4
# Lie flat on your back with your arms stretched out, the palms down
# Bend one leg, place the foot on the other knee
# Gently twisting the spine, drop the upright knee towards the floor. Keep both shoulders on the floor and look in opposite direction
# Hold 10-30 seconds, breathing normally
# Repeat with the other side.