by Barrie

Today I’d like to share a sequence I created that is focused on seated spinal twists, which are postures that move the spine in rotation. While we might not experience twists as “big” poses—meaning it might not feel like a lot is happening when we practice them—they are actually important and beneficial .

On a structural level, the rotation of the spinal vertebrae helps contribute to the heath of the vertebral discs and spinal muscles as well as better breathing because twists increase mobility in the ribcage and diaphragm. And it’s a movement of the spine that we tend not to do so much in daily life or in other activities, so rotating our spines in yoga practice is really beneficial.

Twists can also help build bone strength in the spine in two ways: the side you’re stretching in the twist pulls on the spinal bones, stimulating them to grow, and the side you’re contracting in the twist helps increase muscle strength in the back.

On a physiological level, in the yoga tradition, our circulatory system and internal organs are said to benefit from what’s described as the “squeeze-and-soak” action of twists. Like wringing a washcloth, the organs are compressed during a twist. This pushes out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen. So, it’s believed that twists stimulate circulation and can have a cleansing and refreshing effect on the internal organs.

For all these reasons, twists don’t need to be deep or “big” for them to be beneficial.

In this sequence, I invite you to focus on a few key alignment points:

  1. Focus on elongating your spine before twisting. This is important because lengthening the spine helps to maintain space between vertebrae that will enhance your ability to twist. If you’re slumped over, your ability to rotate will be more limited. Typically, we elongate the spine on the inhalation and twist on the exhalation.
  2. Practice twisting from the base up. Keep in mind that each section of the spine has different rotational ability because of the way that the vertebrae are shaped in each section of the spine. The cervical vertebrae of the neck are the most mobile. The thoracic vertebrae of the upper and mid-back have ribs attached, so they’re not as mobile as the neck vertebrae. And the lumbar vertebrae of the lower back have the least amount of rotation. So, beginning the twist in the lower back and gradually working your way up the spine allows each to participate as much as possible in the twist. If you move too quickly, you’re likely to over-twist in the more mobile parts of your spine while the other sections remain stuck.
  3. Engage your deep abdominal muscles and emphasize the internal rotation of the legs. When exploring the foundation of the seated twists we’re faced with the all-important—and common—question about how and how much to stabilize the foundation of the legs and hips. In other words, should we keep the pelvis fixed or should we let the hips move into the twist with us?

Keep in mind that what distinguishes a twist from a turn is that the foundation stays stable so what’s above it—the spine—can twist.

There are some schools of thought that say to keep the pelvis fixed so that all the rotation comes come in the spine. Then, there are others that say that the pelvis should always move into the twist with you, and that this is a healthier way to twist.

I’ve thought a lot about this over the years. And I agree with what long-time teacher Roger Cole says in this excellent article that, basically, it depends. Like so many other things in yoga, it’s not a one-size fits-all approach. We need to try both ways out and find what works for each of us. But here’s what Roger Cole suggests as a general rule that also squares with my own experience:

If you’re stiffer and you don’t twist easily, or if you have pain in your sacroiliac region (where the base of your spine meets your pelvis), you are probably better off turning your hips at least a little bit as you twist. But if you twist easily and want to go deeper, keeping the pelvis fixed might be better for you.

He makes the point that if you turn your pelvis and spine in the same direction when you twist, it’s true that your whole spine will turn as a unit, and your vertebrae won’t rotate as much on one another at first. But your pelvis can turn only so far, and when it stops, the base of your spine stops too. If you continue turning the rest of your spine, you can eventually achieve just as much vertebral rotation as if you had held your pelvis completely stationary from the beginning.

Also, my experience of having an unstable sacroiliac (SI) joint, if I rigidly hold my pelvis fixed, my sacrum shifts while my ilium, the pelvic bones that are connected to the sacrum, stay fixed. causes me pain. If I let the pelvis move into the twist a little bit, which keeping the abdominals toned and moving of the inner thighs down, I feel much better both during and after the practice.

However, if you are someone who doesn’t have any SI joint problems and you twist easily, keeping your pelvis fixed might allow you to go deeper into the twist. Even then, toning your deep abdominal muscles and emphasizing the internal rotation of your legs is important to protect your lower back and hips.

I invite you to explore these ideas for yourself in this practice and use them to figure out the best balance for you. I’d love to know how it goes for you and what you discover in the comments!

Props needed:

  • 2 blocks
  • 1 blanket
  • 1 bolster or 2-3 additional firm blankets

For those of you who are reading this post on the blog, you can use the pdf viewer below to see the entire sequence or you can download the sequence here. For those of you who are reading this post in your email, you can either view the sequence by going to the blog itself (to do this, click on the title of the email) or you can download the sequence here.

 

Download a free class from Barrie’s new Yoga for Times of Change companion video series and learn more about her book Evolving Your Yoga: Ten Principles for Enlightened Practice at www.barrierisman.com.

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