Why to include Yoga twists every day? And the best online classes for twisting!

REGULAR YOGA CAN HELP FACILITATE A GREATER SENSE OF EASE IN EVERYDAY MOVEMENT. BUILD IN TWISTS TO MAINTAIN A MOBILE AND SUPPLE SPINE. Article by Helen Krag

‘Twists’ is a group of yoga poses that generally move the shoulders round in the opposite direction to the hips. This results in rotation of the torso and a twisting motion to the spine.

Anatomically, different parts of a healthy vertebral column rotate in different ways. The cervical (neck) and thoracic (upper trunk) sections of the spine have more mobility in rotation than the lumbar (lower back) section. It can be helpful to remember this when we visualise what is going on with our spine in a twist.

Twists are as much about the hips and the shoulders as they are about the spine. Lack of flexibility in either of these two areas may inhibit the ability to twist so we need to pay attention to the hips and shoulders too.

Twists can be:

• Seated, for example Bharadvajasana (Bharadvaja’s Twist) and Ardha Matsyendrasana (Half Lord of the Fishes Pose).
• Standing, for example Parivrtta Trikonasana (Revolved Triangle Pose) and Parivrtta Parsvakonasana (Revolved Side Angle Pose).
• Reclining, for example Jathara Parivartanasana (Revolved Abdomen Pose).

BENEFITS OF YOGA TWISTS EVERY DAY

Anecdotally, doing yoga twists every day can help:

• Increase the space between the vertebrae and maintain suppleness of the spine.
• Stimulate circulation and improve blood flow.
• Mobilise the spine in multiple directions.
• Engage the muscles of the torso and back, including the obliques.
• ‘Massage’ abdominal organs through twisting and wringing actions.

There is very little research on medical benefits of yoga twists specifically. However, the effects noted above may help to:

• Induce feelings of rejuvenation and increased energy.
• Improve posture and balance.
• Promote a healthy lower back.
• Aid digestion.

Try a class that includes yoga twists every day and measure the effects for yourself!

YOGA TWISTS EVERY DAY: CLASSES

These classes will provide your daily dose of twisting as well as working the hips and/or the shoulders.

Twist to Unwind with Clare Beagley

Twists help you feel yourself again! Whether you’re stiff, stressed-out, sluggish, or simply out of sorts, Clare’s simple twist practice will leave you feeling grounded and re-energised. Practise at any time of day.

Stepping Stones to Practice 4 with Kate Walker.

As part of Kate’s ‘stepping stones’ to a daily morning practice, this class features some deeper twists, standing balances and hip openers. Great for beginners, improvers and those who want to make yoga (and twisting) a daily habit.

Refresh your Body with Lucy McCarthy

This class is well rounded and includes supine and lunge twists. It culminates in a twisting standing balance. Twists revitalise the physical body whilst steadying the mind and uplifting the spirit.

Yoga for Every Body: Bend and Twist with Kate Walker

This class incorporates side bends, back arches and forward bends as well as twists to mobilise the spine in all directions.

Mandala Salutations: Twists and Core with Katarina Rayburn

This is a feisty, swift-moving, mandala-inspired, sun-salutation based vinyasa yoga class. Expect lots of lovely twists, twisted lunges and twisted half-moons. 

YOGA TWISTS EVERY DAY: 3 TIPS

Let’s conclude with some top tips for making the most of yoga twists every day.

1. Focus on the breath.

“Breathing is one of the most difficult things to do while in a twist.” David Keil, ‘Functional Anatomy of Yoga’

The abdomen is more compressed in twisting postures, so the breath is directed up into the chest. The amount of force on the rib cage increases and this creates tension in the intercostal muscles between the ribs. Aim to breathe more deeply in the twist to help gently stretch this muscle tissue from the inside.

2. Think about lengthening through the spine first, then twisting. For example, lift up through the lower back for seated twists.

3. Take care of the neck. Twist from the torso first and rotate the neck in a gentle fashion.

Author: Helen Krag. Helen is a health and wellness enthusiast; observer of human behavioural change; yoga teacher trainee; passionate traveller; and lover of the outdoors.