Twisting

If we don't lengthen the muscles, tendons, ligaments, and fascia (connective tissue) in our body at least a few times a week, our range of motion will gradually start to deteriorate. On the other hand, if we practice twisting on a regular basis through Yoga and other forms of exercise, we can maintain the normal length of soft and connective tissue in the body and increase our overall health.

The Physiological Benefits of Twisting

From a physiological standpoint, twists stimulate circulation and have a cleansing effect on the internal organs. When we twist, the organs are compressed causing toxins to be pushed out. When the twist is over, blood carrying oxygen and fresh nutrients flows into our organs to restore old and damaged tissue. Twisting removes waste in our intestinal tract which alleviates gas and constipation. Twists may also soothe muscle contractions in the midsection which ease pain caused by menstrual cramping.

How Can I Practice Twisting in Yoga?

There are many Yoga Asanas (postures) which require the use of twisting. All twisting postures can be performed while either sitting, standing or reclining. Twists can also be added in as variations to non-twisting postures like Chair Pose (Utkatasana) and Triangle Pose (Utthita Trikonasana) to name a couple.  

Sitting or Standing

Regardless of whether you’re sitting or standing, the initial action before performing a twist is to ground the hips and lengthen the spine. It is also very important to engage the core in order to stabilize the pelvis and support the low back during the twist.

Reclining

In reclined twists, the upper body (most importantly the shoulders) should be resting on the ground so that most of the twist can happen in the lower spine. When twisting on the ground, practitioners should face away from where their legs are heading to twist from the cervical spine (base of the skull) as well.

How Do I Know I’m Twisting Correctly?

Before performing any twist, level off the pelvis (hip bones). If your sitting down, ground into the sitting bones as well. Once you’ve established a strong foundation, take a big inhale to lengthen your spine and finally twist your torso during your (very slow) exhalation. If you’re twisting from a seated posture and you feel rounding in the lower back, sit up on a block(s) or blanket(s) to maintain the natural length and curves of your back.

Did you know?

Different parts of the spine have different ranges in which they can twist. The lower spine (Lumbar spine) rotates roughly around 5 degrees, the mid spine (Thoracic spine) rotates to about 35 degrees and finally, the upper spine (Cervical spine) has the most mobility with around 50 degrees.

In order to avoid injury while twisting, make sure to involve the entire spine. Start the twist from the lower back and work your way up through the base of your skull.

Do it Yourself!

The best way to learn about the benefits of twisting postures is to experience them for yourself. Join me in a 20 minute Vinyasa flow focused on twisting! (Please consult with your doctor before performing any of the postures that you see in this video.)