If you’re looking for a new and challenging yoga pose, the pretzel yoga pose is perfect for you. This pose is a bit more advanced, so make sure that you are comfortable with the basics before attempting it. The pretzel pose yoga is a challenging yoga pose that requires balance and flexibility. The pose is named for its resemblance to a pretzel. The pose can be performed by beginners, but it is important to build up to the pose by practicing the basic poses first. The pretzel pose yoga is a great way to improve balance and flexibility.
This posture consists mostly of upper body twisting, spinal alignment, and shoulder stretching. Because the chest requires profound opening at an advanced level, yoga instructors should ensure that the appropriate postures are covered in the preparation part. Similar to Cat Tail Pulling Pose C (also known as Pretzel Pose), which is featured in yoga, this version incorporates the deep shoulder muscles causing a deeper twist in the psoas muscles.
Because of the nature of the Pretzel Twist Pose, it may be used in yin yoga to assist treat the deeper muscles and tissue of the hips, pelvis, and shoulders. Furthermore, the knees are similarly active, although caution should be exercised with the knee that lies on the ground. The arm that travels from below causes tension at the shoulders in order to grasp the opposite foot, thus teachers should advise pupils to prevent any jerks that might result in harm. Throughout this scenario, Pretzel Twist Pose is a close mix of Ardha Ananda Balasana with an upper-body twist that keeps the shoulders engaged while supine. Teens would love this unique yoga stance while working on their joints to increase flexibility and stability.
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How to do pretzel Yoga Pose?
Step by Step instructions to do a pretzel yoga pose
- Begin by settling into Parsva Savasana. Breathe in and sit straight in a supine position with your legs folded. Now place your left foot on the mat. Take a deep breath.
- Take a deep breath and turn to the right. Exhale and lay your left palm on the carpet towards your chest. Inhale and elevate it while supporting your upper body on it.
- Now, gently exhale, rotate your upper body slightly, and take your right arm underneath your body, holding your left foot.
- Choose a comfort zone; the head may be slightly inclined. Breathe in and extend your right leg into the Ananda Balasana leg posture. Thighs on the ground, feet pointed upward Breathe out.
- Inhale and place your left palm on your right foot. Take a few deep breaths.
- Keep an eye out, be conscious of the shoulder stretch, and be careful of the head posture. The head is on the mat, but slightly inclined.
- Gently place your right cheek on the mat. Some people may not be able to touch it. If it doesn’t, let it be, and keep the head slanted.
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Benefits of Pretzel Yoga Pose
Pretzel Twist Pose is a moderate yoga pose that combines stretch and twists. As a result, doing the same has several advantages, which are detailed below:
Stretching, Strengthening, and Lengthening: The groin muscles are stretched in the Pretzel Twist Pose (the inner thighs in the Ananda Balasana position). A leg that is planted on the mat provides support for the hip on that side, allowing the opposite leg to expand in Ananda Balasana. This strengthens the quadriceps. This position stretches the shoulder muscles as well. Its stretch is not the same as in other asanas, which are concave or convex. In the Ardha Ananda Balasana yoga pose, the upper body is elevated and one arm supports the foot of the grounded leg while the other arm holds the opposite foot of the leg. This causes opposing strains in the shoulder blades. Your shoulder blades are stretched on one side and constricted on the other.
Awareness, Focus, and Alignment: Pretzel Twist’s Awareness, Focus, and Alignment Extend the arms to grip the opposite foot. To prevent harm, yoga teachers should continually remind their students to bring their focus to the action of the shoulder when they take their arm from below to grip the opposite foot. Such attention will assist them in getting the most out of the position while avoiding pain. Furthermore, moving the shoulders gently behind, opening the hips to the required range of motion, placing the knee on the floor while holding the foot, thoughtfully turning the neck to relieve pressure at the twisted shoulder, and finally using core strength to support the hips and shoulders in the twist are all recommended.
Chest, Diaphragm, and Breath: The emphasis on deep breathing becomes critical as a result of the small chest opening and deep upper torso stretch. This allows the chest and rib cage to expand further, allowing the lungs to take in more air. As a result, it acts in both directions: opening the chest to enhance breathing and breathing deeply to open the chest. With the relaxing breath work and after students are comfortable in this position, it may be a cooling practice.
Flexibility and Range of Motion: Pretzel Twist Pose boosts upper body and leg flexibility. The shoulders are relaxed, and the spine is toned as a result of the spinal alignment. This improves body flexibility and lightness.
Balance and Emotion: Training to balance the body on one shoulder while assuring that the whole weight of the body is not lying on it is only possible when awareness-alignment-focus work together. When pupils are taught to breathe deeply and slowly, they can gradually gain physical and mental balance (physical strength and improved control over thoughts). Students may acquire a lasting state of tranquility when both are synchronized. This indirectly improves mental power by encouraging students to make sound judgments even when they are not on the yoga mat.
Energizing, De-stressing, and Relaxing: Pretzel Twist Pose relaxes and de-stresses by extending the upper middle and lower back. It is thought that some people store their daily stress in such regions, and twisting the back muscles might assist relieve the accumulated tensions and stress. Furthermore, because this version is a hip opener with the psoas muscles extended and in a twist (they are also called the stress storehouse), the long hold of this posture will assure the release of muscular tensions. This ensures that the pathways are cleared, allowing for a fresh supply of prana to enter the remainder of the body. However, blankets are used to provide support.
The pretzel yoga pose is great for improving flexibility and balance. It also helps to tone the abdominal muscles.
How can you add the pretzel yoga pose into your routine?
Adding pretzel pose yoga into your routine is a great way to improve your flexibility. This pose can be a little challenging at first, but with practice, you will be able to hold it for longer periods of time. To get into the pretzel pose, start by sitting on the ground with your legs out in front of you. Bend your right leg, and place your foot next to your left hip. Reach your left arm behind you and grab your right ankle. Gently pull your ankle towards your butt, and hold this position for 30 seconds. Repeat on the other side.
The pretzel pose is a challenging but rewarding yoga pose. If you’re up for the challenge, give it a try – you won’t be disappointed!