Basic exercises for tension release

Exercises: Side twist chest and Backbend
Training type: Flexibility Training
Element: Air
Chakra: Heart Chakra Exercises
Subtle body: Mental Body

Requirements

Side twist chest and Backbend are two floor exercises for the upper body. For both, you need some level of flexibility.

Outcome physical

These two activities release tension in the shoulder, neck, and chest area. They are helpful, and you will feel the relief of unease and tension quickly after a few times of doing the exercises.

Outcome spiritual

These two exercises clear up your mental body on a spiritual level by focusing on posture and tension relief. The mental body is part of your aura, where you generate your thoughts. If you release tension in the body, you can think more clearly because the focus is away from the physical unease. They are also part of the number one heart chakra exercises.

Best ways to do

Beginner Circuit: Alternate 15-30 seconds of Side twist chest and Backbend for 3 circuits.

Flexibility Circuit: Alternate 15-30 seconds of each activity with other flexibility exercises such as Side twist shoulder, Backstretch, Shoulder stretch, and Chest stretch.

Flexibility/Relaxation Circuit: Alternate 15-30 seconds of these two exercises with relaxation exercises, such as Dreamwaver, Letting go, Taking in, and Expansion. 

Guidance

1. Side twist chest

Sit on the floor and place one foot over the other knee. Take the opposite arm and press with the elbow against the outer knee. Twist your body in the opposite direction and look over your shoulder. Hold the position. Feel the stretch in your chest. Breathe through the nostrils.

Keypoints:

• Press the elbow against the knee
• Look over your shoulder
• Keep the back straight

2. Backbend

Knee on the floor and slowly bend back. Put your hands on your calves and hold the position. Feel the stretch in your chest. Breathe through the nostrils.

Keypoints:

• Open your chest
• Bring your shoulders back
• The weight is on the thighs