Twisting Yoga Asanas by IYO®
A Guide to the Benefits and Practice of Spinal Twists
What are Twisting Yoga Asanas?
Twisting yoga asanas are poses that involve rotating the spine or the torso in different directions. They can be done in standing, sitting, lying down, or inverted positions. Some examples of twisting yoga asanas are Bharadvajasana (Seated Twist), Ardha Matsyendrasana (Half Lord of the Fishes Pose), Parivrtta Trikonasana (Revolved Triangle Pose), and Jathara Parivartanasana (Reclining Twist).
Why are Twisting Yoga Asanas Beneficial?
Twisting yoga asanas have many benefits for the physical, mental, and emotional health of the practitioner. Some of the benefits are:
They improve the flexibility and mobility of the spine, which is essential for maintaining a good posture and preventing back pain.
They stimulate the digestive organs and help to detoxify the body by massaging the liver, spleen, kidneys, and intestines.
They enhance the circulation of blood and oxygen throughout the body, especially to the brain, which can boost the cognitive functions and mood.
They release the tension and stress from the muscles, joints, and nerves, which can promote relaxation and calmness.
They balance the energy flow in the body by harmonizing the left and right sides, the masculine and feminine aspects, and the ida and pingala nadis (energy channels).
How to Practice Twisting Yoga Asanas?
Twisting yoga asanas can be practiced by anyone, regardless of their age, level, or experience. However, some precautions and tips should be followed to ensure a safe and effective practice. Some of them are:
Always warm up the body before practicing twisting yoga asanas, by doing some gentle stretches, sun salutations, or breathing exercises.
Always twist from the base of the spine, starting from the lower back, then the middle back, and finally the upper back and neck. Do not force or strain the twist, but rather let it happen naturally and gradually.
Always keep the spine long and straight, and avoid rounding or collapsing the chest. Use the breath to deepen the twist, inhaling to lengthen the spine, and exhaling to rotate the torso.
Always balance the twist by doing it on both sides, and by counterposing it with a neutral or opposite movement. For example, after doing a right twist, do a left twist, and then a forward bend or a backbend.
Always listen to your body and respect your limits. Do not practice twisting yoga asanas if you have any injuries or conditions that affect the spine, such as herniated discs, scoliosis, or osteoporosis. Consult your doctor or yoga teacher before practicing if you are pregnant, menstruating, or have high blood pressure, glaucoma, or heart problems.
Produced by IYO® International Yoga Organisation
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