02/18/2019
• TWISTS •
As simple as they may seem, twists form an integral part of safe and effective sequencing.
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They work as a flush for the spine and offer a full rotation of the spinal column missing in most-people's days because of our sedentary lifestyles.
B.K.S. Iyengar describes twists as a "squeeze-and-soak" action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing. So from the physiological standpoint, twists stimulate circulation and have a cleansing and refreshing effect on the torso organs and associated glands.
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As points out some people loose full spinal rotation if joints fuse due to trauma, surgery, or arthritis, but most range of motion loss comes from the shortening of soft tissues.
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"If you don't lengthen the muscles, tendons, ligaments, and fascia (connective tissues) to their full length at least a few times a week, they will gradually shorten and limit the nearby joint's mobility."
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In the case of twisting, you are most often held back by a limitation in the soft tissues around the spine, abdomen, rib cage, and hips.
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The great thing is.. if you regularly practice yoga twists, you can start to see some obvious changes.
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Not only will you maintain the normal length and resilience of these soft tissues, but you also help to maintain and improve the health of the discs and facet joints (the small pair of joints on the back of the spine where each two vertebrae overlap).
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So get twisting, get more mobile and watch your spine sigh with relief.
Remember to twist safely.
Find length first, then twist.
Never use an external lever to deepen.
Twist from the thoracic NOT lumbar spine (so upper back will find the rotation - your lower back is super weak and prone to injury).
Pain in the lower back is never a good sign, stay with the breath, it will let you know if you've gone too far.
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Keep playing, twists provide a great entry to more advanced asana.
And teachers, don't be afraid to help your students find more twists in their day.
They'll thank you later.
