Procedure of Ira Asana (The Twisted Pose)

Ira Asana, also known as the "Twisted Pose" or simply the "Seated Twist," is a seated yoga posture that involves twisting the spine while maintaining a firm and stable sitting position. This pose is often included in yoga sequences due to its ability to improve flexibility, stimulate digestion, and relieve tension. Here is a step-by-step guide to performing Ira Asana: 1. Preparation: Begin by sitting on the floor or yoga mat with your legs extended straight in front of you. Sit in a comfortable, upright position, keeping your spine long and your shoulders relaxed. You can sit on a cushion or bolster for added support if your hips feel tight. Ensure your body is centered and grounded, with your hands resting on your thighs or the floor for stability. Take a few moments to relax and focus on your breath, inhaling deeply and exhaling fully to prepare your body and mind for the practice. 2. Positioning the Legs: The subsequent stage is to cross one leg over the other. To do this: i. Bend your right knee and bring your right foot over the left leg, placing the foot flat on the floor next to the left thigh. ii. Your left leg can remain extended straight out, or if it's comfortable, you can bend the left knee slightly and tuck the left foot closer to your right thigh (similar to the "easy pose" in yoga). iii. If flexibility allows, you can also perform the pose with both legs straight, but for beginners, it is recommended to keep the bottom leg bent for easier balance. Make sure your legs are positioned in a way that allows you to sit up tall and comfortably while maintaining the stability of your base. 3. Engage Your Core: Before beginning the twist, engage your core muscles. Drawing your navel slightly inward, create a firm, stable foundation. This will help support the spine during the twisting motion and prevent strain on the lower back. 4. Initiate the Twist: With your legs in position, place your right hand on the floor behind you, supporting your upper body. The left hand can be placed on your right knee or thigh to deepen the twist. As you inhale, lengthen your spine upward, sitting as tall as possible. On your exhalation, begin to rotate your torso to the right. Twist from the base of your spine, moving upward toward the shoulders. Keep your chest open and your shoulders aligned. Try not to force the twist; it should be a gentle movement. As you deepen the twist, your gaze can follow by turning your head to look over your right shoulder. 5. Maintain the Position: Once you have reached your maximum comfortable twist, hold the position for several breaths. Continue to breathe deeply and evenly throughout the pose. Focus on lengthening the spine on each inhale and deepening the twist on each exhale. Keep your core engaged to protect your lower back, and avoid collapsing your chest or hunching the upper back. 6. Release the Twist: After holding the twist for about 30 seconds to 1 minute (depending on your comfort level), slowly begin to unwind by reversing the motion. Inhale to lengthen your spine, and on the exhale, softly rotate back to the center. Allow your body to release any tension built up during the twist. 7. Repeat on the Other Side: After completing the twist on one side, switch the position of your legs. Cross the left leg over the right, and repeat the twisting motion to the left side. Again, engage your core and lengthen the spine before twisting, keeping the movement gentle and mindful. 8. Final Relaxation: After completing the twist on both sides, sit in a comfortable seated position (such as Sukhasana, the easy pose) for a few breaths to neutralize the spine and relax your body. You may also practice a gentle counter-pose like a forward bend to release any residual tension in the back. Tips for Performing Ira Asana: Keep your movements slow and mindful. This is not about forcing a deep twist, but rather about maintaining a steady and controlled range of motion. Make sure to breathe deeply throughout the pose. Breath awareness will help you maintain your balance and enhance the twist. If you experience any discomfort in the lower back, reduce the depth of the twist and avoid straining your body. To deepen the pose, you can gently press the hand on the knee for a more intense stretch, but be mindful not to push yourself too far. Ensure your neck remains aligned with the spine. Don’t force your head to turn if your neck feels strained. Conclusion: Ira Asana, or the Twisted Pose, is a wonderful way to stretch and strengthen the spine, improve flexibility, and stimulate digestion. By following the proper procedure and maintaining mindful awareness throughout the pose, you can enjoy its many benefits for both body and mind. Whether you are a beginner or an experienced practitioner, this asana can be a valuable addition to your yoga practice.

YOGA