{"id":4724,"date":"2014-06-18T22:20:23","date_gmt":"2014-06-18T22:20:23","guid":{"rendered":"https:\/\/www.bodyandflow.com\/?p=4724"},"modified":"2018-02-13T05:50:51","modified_gmt":"2018-02-13T10:50:51","slug":"hay-xoay-lai-lan-nua","status":"publish","type":"post","link":"https:\/\/bodyandflow.com\/vi\/hay-xoay-lai-lan-nua\/","title":{"rendered":"H\u00e3y nh\u1ea3y Twist m\u1ed9t l\u1ea7n n\u1eefa!"},"content":{"rendered":"

“<\/strong> You are as young as your spine”<\/em><\/p>\n

\u00a0J. Pilates<\/strong><\/p>\n

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The four movements of the spine are flexion, extension, side bending and rotation. They are all important to keep the spine and organs intact. Rotation movement has unique quality as it enhances all other movements.<\/p>\n\n\t\t<\/div>\n\t<\/div>

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Try this simple exercise \u0096 (Flight fundamental) – Lie on your belly with arms along the side. Keep the spine long and lift the head and shoulders off the floor (without using the hands). Memorize the feeling. Now sit crossed leg and enjoy a nice twist, squeezing the spine equally on both sides. Try the Flight again and you will notice more ease in the extension movement along with improved ability of lifting off the floor.<\/p>\n\n\t\t<\/div>\n\t<\/div>

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Twisting exercises keep the spine supple and flexible, improve circulation and cleanse the inner organs.<\/p>\n\n\t\t<\/div>\n\t<\/div>

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What the keep in mind when twisting?<\/strong><\/p>\n

Keep the spine long and aligned, with head over shoulders, open shoulder girdle and a connection between the crown of the head and the sitting bones.<\/p>\n\n\t\t<\/div>\n\t<\/div>

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Spine Twist<\/strong><\/p>\n

Sit with legs straight hip width apart, arms open to the sides, palms down, feet are active.<\/p>\n

Twist to the right, pulse twice and the unfold the spine back to center.\u00a0Wring the spine like a towel<\/p>\n\n\t\t<\/div>\n\t<\/div>

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Threading The Needle<\/strong><\/p>\n

Start on all fours and open the right arm to the sky, allow the spine to rotate towards the ceiling.<\/p>\n

Thread the hand between the opposite hand & knee, allowing the right ear to rest on the floor. Stay for few breaths and then come up to change sides<\/p>\n\n\t\t<\/div>\n\t<\/div>

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Supine Spinal Twist<\/strong><\/p>\n

Lie supine with one knee bent and the other straight on the floor<\/p>\n

Move the bent knee across the body towards the floor. Support the knee with your hand and turn your head to the opposite side.<\/p>\n\n\t\t<\/div>\n\t<\/div>

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[two_fourth class=”Spine Twist” last=”no” ]<\/p>\n

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\n[two_fourth class=”Spine Twist<\/strong>” last=”yes” ]<\/p>\n

\"Spine<\/a>

Spine Twist<\/p><\/div>\n

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\n[two_fourth class=”Threading The Needle” last=”no” ]<\/p>\n

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\"Pilates.<\/a>

Threading the needle<\/p><\/div>\n

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\n[two_fourth class=”Supine Spinal Twist” last=”no” ]<\/p>\n

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\"Supine<\/a>

Supine Spinal Twist<\/p><\/div>\n

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[notice ]By Or-yah Avni[\/notice]<\/p>\n\n\t\t<\/div>\n\t<\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

“ You are as young as your spine” \u00a0J. Pilates [\/vc_column_text] The four movements of the spine are flexion, extension, side bending and rotation. They are all important to keep the spine and organs intact. Rotation movement has unique quality as it enhances all other…<\/p>\n","protected":false},"author":1,"featured_media":24187,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-4724","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"_links":{"self":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/4724","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/comments?post=4724"}],"version-history":[{"count":0,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/posts\/4724\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/media\/24187"}],"wp:attachment":[{"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/media?parent=4724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/categories?post=4724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodyandflow.com\/vi\/wp-json\/wp\/v2\/tags?post=4724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}