Seated twist. Flickr Creative Commons
In yoga, twisting poses are essential in rejuvenating a restricted spine by stretching the deep muscle layers within the vertebrae. Spinal twists can be practiced many ways: seated, reclined, standing, balancing, and each type brings significant benefits to our entire system.
When our torso engages in a spiraling posture, the neck, shoulder girdle, thoracic vertebrae (mid-back) and pelvis all engage in this full range twist. Thus, the core muscles, including the abdominal muscles and the obliques, greatly assist in this movement. By thoroughly engaging the core muscles and the abdominal floor, you will attain more mobility in your spine, which will then allow for a deeper stretch.
When approaching twisting poses, always focus on a stable pelvis and long spine. Keep your hips stabilized and square (by engaging the lower abdominals) so that your spine has a vertical axis to initiate the twist. Lengthening the spine first allows for the fullest amount of rotation by creating space within the vertebrae. This will give you a balanced and even stretch along the entirety of the spinal column - tailbone through neck.
Spinal twists are not meant to be performed statically. Freezing the spinal column in a rotation causes strain on the fragile tissue. Use your breath to work dynamically in twists to massage your vertebrae into a gentle yet deep rotation. For example, in a seated twist (pictured) inhale to lengthen and straighten the spinal column, then exhale to engage the core and spiral the spine. On the next inhalation, come out of the twist slightly. Then exhale to draw the ribcage together and twist a little bit deeper in this healing posture. Be careful not to crank your neck to encourage a spinal twist. The twist should initiate within the pelvic floor and the neck should be the last part of your body to rotate.
The benefits of twisting postures are vast and diverse. Most commonly, spinal twists relieve pain the the lumbar portion of the spine (lower back), where tension tends to reside since the lumbar vertebrae are weight bearing. Twisting postures create space between the vertebrae for blood circulation, promote natural realignment of the joints and discs, and encourage re-balancing of the curvatures of the spine. Twists also positively influence the internal systems of the body by stimulating blood circulation to vital organs, causing a "cleansing" effect. The "wringing" action squeezes out toxins and promotes healthy digestion by bringing oxygenated, nutrient-rich blood to tissue in need.
Overall, twists provide a total-body stimulus that functions to melt away tension and tightness in the back and to rejuvenate you from the inside out.
Comments