Following on from the previous articles, this week we look at twisting postures.
Twists are known as Parivrtta Sthiti.
Because of its shape, the spine is able to rotate around its own axis (axial rotation), which allows us to perform a wide range of movements.
Nowadays, however, most people spend part of the day sitting at work, often in poor postures that are harmful to the whole body, creating a great deal of tension and, eventually, pain.
Because of a sedentary life, many areas of the body lose their tone and function and weaken through lack of use, the joints become stiffer, and the spine, our central pillar, starts to become rigid and compressed. Without flexibility.
Practising twists, as part of a balanced asana practice, helps to reverse these conditions, changing harmful postural habits and giving a completely different freedom of movement.
Practice advice
It is best to practise twists after forward bends, because we need to create space in the joints involved, especially in the spine, in order to adjust the body correctly in a standing or seated twist.
We can also practise them after backbends, or on their own to relieve back pain, but in these cases they should be done gently, at least at first.
When you start practising seated twists, and especially if you have back pain, you can begin with the simplest twists, using a chair, for example, to help you perform the twist. The same applies to pregnant women.
If, when you sit down to perform a twist, your lower back rounds backwards (becomes convex), you should place a support under your buttocks (for example, one or more foam blocks or one or more folded blankets) so that you can reach the lower back and keep it slightly concave.
You can also use a wall to support your hands, or as a reference for alignment.
Mechanics of the twisting movement:
Twists involve the whole spine, from the coccyx to the cervical vertebrae.
Twists can be performed from standing, seated or lying postures.
Accordingly, they can be performed:
By keeping the pelvic girdle (hips) still and twisting the spine in an upward spiral movement, using the shoulder girdle (shoulders) and the head. Or the other way round, by keeping the shoulder girdle (shoulders) still and twisting in a downward movement towards the sacral area, using the rotation of the hips and legs.
In twists, and in general, we mainly work the following areas of the body:
1- Hip joint and pelvic area – rotating the trunk from its base makes this joint more flexible (because of the different leg positions), helping to develop awareness of the muscles that stabilise the pelvis. The pelvic area is stimulated by being stretched or slightly compressed, depending on the type of twist, improving the circulatory and lymphatic drainage of the organs located there.
2- Back – in twists, the lateral rotation of the spine increases its mobility and the blood supply to this area. Rotating the vertebrae in an upward or downward spiral relieves the pressure between them, and any pain or tension that may be present.
3- Neck, shoulders – it is important to draw the inner edge of the shoulder blades towards the spine, so that the chest (sternum) does not sink, reducing the size of the rib cage and, consequently, the space for the lungs to expand. The spiral rotation of the spine and keeping the chest open create freedom for the neck, which lengthens and keeps its natural curve. This postural alignment helps to counteract and correct a rounded back (kyphosis) and a collapsed chest, which we see in many people today.
Benefits
Twists are effective in relieving back pain and headaches (and stiffness in the neck and shoulders).
They make the whole spine more flexible and increase the mobility of the hip joint.
Because of the complexity of their physical actions, they also help to make the whole shoulder girdle (shoulders), the joints of the arms, the pelvic girdle and the joints of the legs more flexible.
At an organic level, they activate and exercise the kidneys, liver, spleen, pancreas, stomach and intestines.
By acting on the middle of the body, they improve digestion and remove sluggishness.
Contraindications
1- You should not perform twists after recent surgery in the abdominal area.
2- If you have a herniated disc in the lumbar, thoracic or cervical spine, you should consult your doctor and practise under the supervision of an experienced yoga teacher.
3- In case of stomach or abdominal problems.
4- During pregnancy, Bharadvajasana or twists with the help of a chair can be practised, under the supervision of an experienced teacher.
5- If you are not yet experienced, you should avoid forcing the final stage of the twist, for several reasons:
The different areas of the back (sacral, lumbar, thoracic and cervical) have different degrees of movement. What usually happens with beginners when they do a twist is that the stiffer areas (sacral and thoracic) stay still and the more flexible areas do all the movement. This pattern of under-use on one side and over-use on the other creates tension that can lead to injury if you force the final stage.
Another thing that can happen is the collapse of the lower back, misalignment of the hips, and compression of the chest and diaphragm.
Obstacles and observations
In twists, every part of the trunk can contribute to the twist, as can the different layers of muscles.
Letting the lower back collapse (become convex) will put the stability of the lumbar vertebrae and intervertebral discs at risk and, consequently, tends to lock the thoracic spine in place, preventing axial rotation at that point.
Something misleading
If the shoulder blades are “loose”, we have the impression that we are rotating a lot, but in reality it is not the spine that rotates, it is the shoulder blades.
Use of the arms
The arms should be used to deepen the twist gradually and without excessive force, so that they help to stabilise rather than mobilise the spine, which could put the more vulnerable parts of the spine at risk (especially the T11 and T12 vertebrae).
Breathing in the twisting posture
Try to keep control of the abdominal girdle and the diaphragm free of tension, keeping the breath deep and conscious in the chest area. Consciously use the intercostal muscles to open and close the chest as you inhale and exhale, intensifying the release of the thoracic spine and its rotation.
As the spine is closely linked to the nervous system (in fact, all the structures of the trunk protect the spine: the pelvis, the whole rib cage, the shoulder blades), it is important to keep the spine healthy, not only to prevent degeneration of the vertebrae, but also to avoid any damage to the nerves around the spine.
And also so that prana can flow freely along the spine, because Sushumna Nadi is located inside the spine and is the channel through which Kundalini rises once awakened.
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