Twist the Tension Away

Any well-rounded yoga practice will include it’s fair share of twists. Seated, standing, supine, balancing twists… there are a multitude of ways in which we can incorporate this vital element into our practice. But why is it so important?

As we twist the spine, we compress the organs of the torso, which pushes out blood filled with toxins. As we release the twist, new blood rushes the organs, filling them with new, oxygenated blood which promotes healing in the body. We also lengthen the soft tissue in the torso (muscles, tendons, ligaments and fascia, or connective tissue). If we don’t lengthen these tissues a few times a week, we will inevitably lose full mobility of these tissues which will hinder range of motion, increase stiffness and compress the vertebrae leading to pain.

It is vital, however, that twisting is done correctly, otherwise more damage can be done than good. If we are slumping or rounding the spine in any way as we twist, we can actually damage the discs which lie between the vertebrae of the spine by causing a bulge or worse, herniation of the disc.

Think of sitting tall and keeping both sides of the waist long as you twist. Rather than thinking of lifting the front of the chest, which may cause compression of the back-body, think of lifting the front ribcage and back ribcage evenly. This will provide length and space in the vertebrae as you twist.

The integrity of the twist should come from the core or even think of the bellybutton doing the twist. What I see all too often is yogis using their arms as leverage to “amp-up” their twists. This is when twists can be injurious. The arms should be the afterthought to the twist, not the impetus of the twist itself.

Try a simple seated twist on a chair. Sit tall with both feet flat on the floor about hip’s distance apart. With your arms by your side, keep the feet where they are, and begin twisting your bellybutton to one side. Once the full rotation in the spine is achieved then you can use your hand on the opposite knee and look over your back shoulder. Maintain a tall spine and breathe deeply for 5-10 breaths, then do the same thing on the other side.

You could also try a supine twist on the floor (as displayed above). Pull your right knee into the chest and glide the knee over to the left side of your mat. Look over the right shoulder and breathe. Repeat on the left side.

Once you’ve completed both sides, take a moment to just breathe and notice any sensations running through the torso. You will likely feel lighter, more relaxed and energized. For full benefits, practice daily and enjoy!

Namaste,

Jacci