Twisting
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Yoga Techniques and Fitness
Overview
In this lesson, we examine twisting poses as a category, and ways to apply this knowledge in teaching.
Objective
Become proficient in the nature and effects of twisting poses, and considerations for wisely teaching and sequencing them.
What You'll Get
Define spinal twisting, explain why we practice twists, and describe types of twists and examples for each. List contraindications and describe general physical and energetic effects of twists. Explain why twisting is one of the major culprits in sacroiliac (SI) joint pain and how experts recommend practicing twists in order to keep SI joints safe. Learn the conditions under which it's advisable to practice only gentle twisting and explain why we keep the spine long while twisting. Describe breath-related teachings to accompany twisting practice and common tendencies for over- and under-working parts of the spine during twists. Describe sequencing considerations and provide a list of twisting poses.
Vocabulary
ardha matsyendrasana, bharadvajasana, jathara parivartanasana, marichyasana III, paripurna matsyendrasana, parivrtta parsvakonasana, parivrtta trikonasana, twisting poses
- ARDHA MATSYENDRASANA — Half Lord of the Fishes Pose
- BHARADVAJASANA — Bharadvaja Sage Twist
- JATHARA PARIVARTANASANA — Revolved Abdomen Pose / Reclined Twist
- MARICHYASANA III — Marichi’s Pose Twist
- PARIPURNA MATSYENDRASANA — Complete Lord of the Fishes Pose
- PARIVRTTA PARSVAKONASANA — Revolved Side Angle Pose
- PARIVRTTA TRIKONASANA — Revolved Triangle Pose
- 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)
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