Twists:

As highlighted in the November 2021 edition of the newsletter, during a yoga practice, the spine is moved in 6 directions:  forward bend, back bend, side bend right and left, and twists right and left.

The thoracic spine has the greatest ability to rotate and twist but it’s a team effort.  Each of the 12 thoracic vertebrae contribute to the rotation.  Each vertebra can only rotate a small amount.  Rotating all 12 vertebrae as you spiral up the spine creates the deeper rotation.  As in all yoga poses, always honor your body and its range of motion.

Twisting guidelines:

Twists can be practice seated, standing, or lying down.  For any twist there needs to be an anchor.  A part of the body that will remain stable while another part moves into the twist.  For seated twists, the anchor is your pelvis and lumbar spine.  The rotation starts at the waist and spirals up the spine.  For a reclined twist, the shoulders are the anchor, and the pelvis moves as the knee(s) drop towards the floor.  (See the pictures below.)

What are the benefits of twisting?

·       Builds strength and flexibility in the vertebrae of the spine

·       Maintains the elasticity of the spinal ligaments

·       Stimulates respiratory function

·       Stretches the mid torso where the kidneys, adrenals, liver, gallbladder, pancreas, spleen, and stomach are located

·       Stimulates the organs mentioned just above

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