Among the many beneficial types of poses that yogis find useful, incorporating twisting poses are a wonderful addition to a daily practice. Many have found that twisting poses have increased mobility of the spine and back, some have found twists to be energizing, twists can be detoxifying, and they can help with digestion. Twists typically focus on lower, middle, and upper sections of the torso, and there are a number of twists that can be integrated into your practice. However, in order to avoid injury, it is important to know how to do them with proper alignment and breath work. Another important thing to bear in mind is when to avoid twisting poses. Let’s look a bit further into twisting asanas….
Restoring Your Spine & Back
Over time, the muscles and fascia (connective tissue fibers) in the back will become stiff due to a lack of circulation. This eventually can affect the range of motion, which could cause ongoing discomfort or an increased chance of injury. By safely including twisting postures into your practice, this will increase blood flow, joint and muscle flexibility, and it can help realign the spine.
Standing up straight and lengthening your spine does in fact make a difference in your energy level. Research has shown that sitting and standing up straight has a significant effect on our energy levels. Therefore, when practicing a twisting pose, it is important to first lengthen the spine and then twist. Carefully doing this can give an immediate flow of energy and it can decompress the vertebrae.
There are three main waste eliminating systems in the body, the circulatory system, the digestive system, and the lymphatic system. Stretching and twisting poses can stimulate all three of these systems by increasing blood flow throughout the body. More specifically, when we twist into poses it temporarily cuts off the blood flow to the organs, and then fresh blood is re-introduced to our organs once we release out of the pose. Therefore, the increase in circulation results in a detoxifying effect.
As mentioned above, twisting the torso can stimulate the organs in your abdominal cavity and therefore increasing blood flow. After releasing from a twisting pose, there is a surge of fresh blood in which new oxygen and nutrients are carried to the abdominal organs. Consequently, twisting asanas can increase circulation to the digestive organs, thus increasing their ability to function properly.
There is a variety of twisting postures can be practiced in reclining, seated or standing positions. Below are a few poses for each of the three categories listed above…
Remember to hold the twist on both sides of the body for the same length of time. Be cautious when starting on a new side because one side of the body may not be as flexible as the other side.
Alignment is essential! Please be sure to correctly align yourself in the pose, so that you can safely enjoy the full effect of the pose.
- Reclined spinal twist with one knee
- Reclined spinal twist with two knees
- Reclined spinal twist with eagle legs
- Revolved side angle pose
Essential Tips for Twisting Poses
- If you’re holding your breath you may be pushing yourself too far, ease back a little and refocus your breath.
- Use your breath to warm up into the twist. Doing this will eventually get you into a relaxed twist suitable for you.
- Inhale as you lengthen your spine, and exhale as you relax into the twist.
- Twist from the lower spine and work your way up.
- If you are in a class, do your best to listen to the instructor’s alignment cues, alignment is different for each twisting pose.
- Know your body! Everyone’s body is different, so it’s important to listen to what feels good versus what feels like a sharp pain.
Please avoid twisting poses if you are or have had…
- Chronic digestion issues
