Category: Chapter 7 – THE TWISTING POSES

 THE TWISTING POSES  

Twisting poses relieve a feeling of stiffness in the back. Gently twisting the torso massages the muscles along the spine and may help realign the vertebrae. Rotating the spine stimulates the nerves along the spinal column. With consistent practice, these postures may increase the ability of the spine to revolve. 

Twisting poses also stretch the muscles of the neck, chest, back, and outer hips. Stretching these areas by twisting creates a feeling of freedom in the upper body. Releasing tight muscles may help alleviate back pain and reduce neck tension. 

The depth of the inhalation of the breath depends on the ability of the rib cage to expand. Twisting poses also stretch the muscles of the rib cage and shoulder area. Stretching these muscles allows for greater expansion of the chest. This makes deeper breathing possible. 

For maximum effectiveness, it is necessary to lengthen the spine while turning. If the spine is not elongated, the twist will be uneven. Coordinate the twisting movement with the breath. Lift the spine on an inhalation, and turn on an exhalation. Hold, take a few normal breaths in the new position, and then gradually increase the twist. Check to see that both shoulders are level. Allow the head to turn naturally. Forcing the head to rotate too far will strain the neck muscles.

During pregnancy twists should be performed gently to prevent overstretching. The majority of the twist will come from the neck, upper back, and shoulders. The neck can rotate approximately 45 to 50 degrees, and the upper back about 35 degrees. The lower back, designed mainly for side bending and forward and backward movement, is capable of only about 5 degrees of rotation.

The most vulnerable area is the sacroiliac joint, the joint where the sacrum joins the hip bone. This joint is designed for support, and it is supposed to remain stable. The sacroiliac joint is connected by strong ligaments. During pregnancy, the hormone relaxin loosens these ligaments. If twists are done forcibly, the sacroiliac joint may become unstable. This can happen on either side of the sacrum and may cause pain.

Sit sideways on chair seat with outer right thigh facing chair back. Place feet flat on floor and press knees together. Thighs and shins form a right angle. Rest hands on thighs and look straight ahead. 

Inhale, squeeze legs together, lift chest, and lengthen spine vertically. While exhaling, hold sides of chair back and twist torso toward right. Breathe normally and gradually increase twist. Shoulders will twist the most and lower back will twist the least.

Change sides. Sit with left thigh facing chair back. Hold sides of chair back and gently twist toward left. After twisting to both sides, lean back in chair and relax.

This pose stretches shoulder muscles and massages back muscles. 

Sit on mat or rug and separate legs sideways. Bend left knee and place left foot to inside of right thigh.

Place hands beside hips, press down to lift spine, extend and straighten right leg, and flex right foot.

Inhale, hold outer left thigh with right hand, and place left hand on floor behind back. Exhale, lift spine vertically, and gently twist toward left.

To reverse, change legs. Bend right knee and place right foot to inner left thigh. Hold right thigh with left hand, place right hand on floor, and twist toward right.

After twisting to both sides, bend knees, and sit in a comfortable cross-legged position with spine straight.

This pose increases lateral rotation of spine. 

Sit on floor or rug next to wall. Place outer left leg against wall and extend both legs straight ahead. Bend left knee, press outer thigh to wall, and position left foot flat on floor. Bend left elbow and place left upper arm or elbow to inner thigh of left leg on wall.

Tighten front thigh muscles of right leg. Extend right heel and draw toes toward right knee. 

Inhale, lift chest and lengthen spine. Exhale, press left knee to wall, gently twist toward right, and place right hand on floor. Head and shoulders may rest on wall.

To reverse, change sides. Bend right knee and press to wall, extend left leg, and twist to left. Release and rest.

This pose massages back and shoulder muscles. 

Sit on mat or rug. Widen legs sideways, extend heels, tighten front thigh muscles, and press backs of knees to floor. Toes and kneecaps face ceiling. Place hands on floor alongside hips. Press down with fingers, elongate spine, and actively extend legs.

To gently twist toward right, place left hand on floor in line with navel and right hand on floor behind right hip. With an exhalation lift chest and twist toward right.

Place both hands on floor behind hips, move torso to center, and rest. Move right hand to floor in line with navel, exhale, and gradually twist toward left.

To release, place hands behind back, ease hips backward, bend knees, carefully bring legs together, and relax.

This pose stretches inner thigh and spinal muscles. 

Sit on mat or rug with legs outstretched. Bend both knees, fold lower legs back, and place feet beside right hip. Instep of right foot fits in arch of left foot. Separate knees slightly and lower right hip toward floor. 

Inhale, hold left outer thigh or knee with right hand, and place left hand on floor behind back. Exhale, lift chest, elongate spine, and gently twist shoulders to left. Turn head to left, or turn head and look over right shoulder. 

To twist to right, extend legs and reverse pose. Bend knees, place feet beside left hip, hold right knee, and gradually twist toward right. Release, extend legs, and rest in a comfortable cross-legged sitting position. 

This pose massages spinal muscles and stretches outer hip, shoulder, and neck muscles.