Forget an apple, try a twist a day to keep the doctor away! ???? On these chilly winter days, there’s nothing better to warm up than a few twists (or warm socks and a hot cuppa…) right?! And if you’ve indulged too much in lockdown or doing Dry July they could be just the thing to support a detox!

In an Iyengar yoga class, twisting poses are often used to help prepare for other and more challenging poses such as backbends or arm balances. They teach us to rotate the spinal column which increases the flexibility of the back and torso, and help build up and create length in the lateral muscles.

There are three categories and many different twisting poses. Some of the more commonly practices ones include:

1. Reclining twists – done on your back, laying on the floor.

• Supta Padangustasana 3 – one leg straight along the floor, the other straight up at hip height and taken over to the opposite side of the body, with both shoulders remaining flat on the floor
• Jathara Parivartanasana – both knees bent or legs straight, and taken together over to one side at about hip height, also keeping both shoulders down on the floor
   

2. Seated twists – sitting on the floor, a blanket or chair.

• Marichyasana 1 & 2 – one leg long, the other bent, and turning either away from (open twist – 1) or towards the bent leg (closed - 2)
• Baradvajasana – both legs are folded to the same side, and you’re turning the chest, shoulders and head away from the legs.
   

3. Standing twists – are variations on popular standing poses.

• Parivrtta Trikonasana – revolved triangle pose
• Parivrtta Ardha Chandrasana – revolved half-moon pose
   

These are just a few, there are many many more, including the variation

you can see in the image on the right >>>

The squeezing and turning action of these poses is also known for their heating quality, which can feel irritating in summer but more enjoyable in the colder months. It’s for this reason that they are also often practiced in combination with forward bends, which are naturally cooling and soothing postures – making them a complimentary companion; the cool yin (forward bends) to the hot yang (twists)!

Top twisting tip: try not to close, collapse or scrunch the chest and front body as you do your twist. Keep the spine as erect and upright as possible – lifting and lengthening up with the crown of the head - to keep the front, back and sides of the body open and equally long!

For many years, twists have also become known for their ability to massage, tone and rejuvenates the organic body or abdominal organs. In his book Light on Life, BKS Iyengar says, “In asana, we are playing with the elements. When we twist, for example, we are squeezing space out of the kidney, and on release, space returns, but space renewed. Similarly, we are squeezing water, fire, and air, as well as to come extent earth, out of the organ when we twist or contract. When we release, circulation comes back, restoring revitalized elements.We think of this as washing and cleansing the organs.”

While more studies are needed, and some people question the ability of twists to detox the organs, we suggest you try them for yourself and notice how you feel before, during and afterwards…

The main benefits of regularly practicing twisting poses include an

improvement in:

• spine mobility - and reduced back pain
• digestion - releases tension in the abdomen
   

Iyengar also claimed that, “In a twist it is not only the organ that is twisted, but the bones, muscle, fibre and nerves. The vessels carrying liquid will also be constricted. The mind will take on a different form corresponding to the unusual shape of the body. The intelligence will touch the body in a different way, and the vibration that the body emits will be altered for example, I am able to feel the vibration of each kidney and to compare the difference between them.”

Imagine being able to tune into your body like that? Only one way to get there – practice, practice and more practice!  

Please Note: if you are pregnant, menstruating, or experiencing  diarrhea or any stomach issues, it’s best to avoid strong twists and any pose or action that places pressure or tension on the abdomen area. Open twists such as the beginners’ version of Marichyasana (remaining seated upright and not bending forward into the final pose) that allow the belly to remain soft and broad are fine, but poses such as Parivrtta Parsvakonasana (twisted standing side angle pose) should not be practiced during these times.

Remember to always seek the guidance of an experienced and certified Iyengar yoga teacher, and let your teacher know of any injuries, surgeries or health conditions. Also speak to your doctor or physiotherapist first before starting any new exercise programs.

Send us your twisty yoga questions, tips and photos - email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.