There are many benefits to adding twists as part of a
well-rounded yoga practice including relief of back pain and pressure, improved
digestion, stretching and strengthening of the spine, and many others depending
on the pose. If you have problems with your lower back or sacroiliac joints, do
not mix twists and forward bends, or only do so under the guidance of an
experienced instructor who is aware of your aliments.
Precautions and
Safety Tips
As with any sport, it is important to warm up before yoga.
To warm up for twists, you need to elongate your spine. Practicing forward
bends like padangusthasana (big
toe pose), uttanasana
(standing forward bend), prasarita
padottanasa (wide-legged forward bend), and paschimottanasana (seated forward
bend) will help to elongate your spine and help warm your body up for
twists.
Even though twists compress your diaphragm, it is important
to breathe steadily. Try inhaling as you lengthen the spine and exhaling as you
twist. Do not try twisting while you inhale as you will not be able to do so
efficiently. To promote balance, be sure to practice the twists on both sides.
It is suggested that if one side is tighter than the other, doing a twist twice
on that side may be beneficial.
Let's Get Our Pretzel
On!
Bharadvajasana
I – Bharadvaja's Twist
Bharadvaja's pose stretches the spine, shoulders, and hips;
helps relieve stress, improves digestion, and relieves lower backache, neck
pain, and sciatica. If holding your arms in the orientation that the person in
the picture (part of the above link) is doing, you can drop your right hand to
the floor.
Marichyasana
III – Marichi's Pose
Marichi's pose stimulates the brain, relieves mild backache
and hip pain, strengthens and stretches the spine, and stretches the shoulders.
Just as in Bharadvaja's twist, if you are uncomfortable with the orientation of
the arms, try resting your right hand on the floor behind you , and either wrap
your left hand around the knee (so that you are "hugging" your knee) or
extended on the outside of the knee.
Parivrtta
Trikonasana – Revolved Triangle Pose
Revolved triangle pose improves balance, stretches the legs,
hips, and spine; relieves mild back pain, and opens the chest to improve
breathing. This is a pose where a block is useful if you cannot touch the
ground with your hands. You can also rest your hand on your ankle or the inside
of the foot. If you have a back or spine injury, do not perform this pose
without an experienced teacher.
For more seated and twisting poses: Yoga
Journal - Seated & Twist Poses
Resources:
Yoga
Journal – Do the Twist
Yoga
Flavored Life – Yoga with a Twist
Picture: http://lh5.ggpht.com/_ENau7CTodQE/S0wPcNDMgXI/AAAAAAAADbQ/xSbWD9h2mXY/YogaTwist%5B9%5D.jpg
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Re: Introduction to Yoga – Twists
