Twisting

Vocabulary

ardha matsyendrasana, bharadvajasana, jathara parivartanasana, marichyasana III, paripurna matsyendrasana, parivrtta parsvakonasana, parivrtta trikonasana, twisting poses

1. ARDHA MATSYENDRASANA — Half Lord of the Fishes Pose
2. BHARADVAJASANA — Bharadvaja Sage Twist
3. JATHARA PARIVARTANASANA — Revolved Abdomen Pose / Reclined Twist
4. MARICHYASANA III — Marichi’s Pose Twist
5. PARIPURNA MATSYENDRASANA — Complete Lord of the Fishes Pose
6. PARIVRTTA PARSVAKONASANA — Revolved Side Angle Pose
7. PARIVRTTA TRIKONASANA — Revolved Triangle Pose
8. TWISTING POSES — Asanas that rotate the spine

Introduction

Twisting poses rotate the spine.

• In some twisting asanas such as a Reclined Twist, the arms and shoulders are acting separately from the pelvis. In other poses such as Ardha Matsyendrasna (Half Lord of the Fishes Pose), the arms are used as leverage, leading to a stronger rotation of the spine and shoulders.
• Because the SI joint is a joint of stability — not mobility — consider focusing on keeping the sacrum and pelvic bones together and allowing the pelvis to move during twists. (See much more detail below.)

Types of twists include: 1) standing, 2) supine, 3) seated, 4) arm balance, and 5) twisted inversions. See more on each below.

Standing Twists

Examples: Prasarita Twist, Parivrtta Trikonasana (Revolved Triangle), Parivrtta Parsvakonasana (Revolved Side Angle), Parivrtta Ardha Chandrasana (Revolved Half Moon), Parivrtta Hasta Padangusthasana (Revolved Hand to Foot)