Torsion postures are known in Sanskrit as Parivrtta Sthiti and are characterized by the twisting of the spinal column on its axis. You can go accompanied by flexion or extension of the spine. They are asanas that we can introduce at any moment of the practice because they can be compensatory or preparatory, but they are ideal at the end of the practice as they allow the body to find an energy balance. These postures are typical of the transition seasons such as Spring and Autumn, they massage the abdominal organs, strengthen the spine and balance the nervous system. But What are the benefits of twists?
Mechanics of torsional motion
Twists involve the entire spine, from the coccyx to the cervical vertebrae. They can be executed starting from postures standing, sitting or lying postures. Before entering a twisting pose, it is important create space in the column. Lengthening the sides, creating space between the rib cage and the hip, thus separating each of the vertebrae as much as we can. This prevents the intervertebral discs from being overly pressed.How to do twisting postures in Yoga?
Before entering the pose, a deep exhalation will help create a sense of connection with what supports the body. This grounding will allow you to create space in your body, mind and nervous system. installed in your yoga mat, take a deep breath in, allowing the body to expand. Begin to rotate, with the next exhalation.
9 BBenefits of Twists in Yoga
1- They balance. Both body and mind
2- They strengthen the spine and relieve back pain
The lower back receives a lot of pressure in our day to day, both when we are sitting and standing. Decompressing it through twisting improves its flexibility in the area and corrects posture. With the torsions, the back is toned and ligaments, tendons and muscles are lengthened providing a greater blood supply. Hips and pelvis are also mobilized, and the entire ligamentous complex in this region is unblocked, improving back pain, especially in the lower area.3- They are compensatory or preparatory postures
They prepare for extension postures. They balance the spine after postures such as extensions or push-ups.4- They press and massage the internal organs
With the twists, we cleanse all the internal organs of toxins. The pressure on the abdomen causes the internal organs to benefit from the twists and improve their condition. Depending on the side to which we turn, they activate and exercise the liver, pancreas, stomach and intestines and regulate kidney function.5- They improve digestion and provide energy to the entire body
A slow or malfunctioning digestive system can be the source of many ailments and illnesses. Massaging it promotes its proper functioning.6- They balance the central nervous system
The twists unblock and relax the nervous system, favoring calm.7- They make the diaphragm more flexible
The diaphragm comes into action, stretches and massages, so breathing will also improve with deep twists.8- They clarify the mind
They can help us feel awake and lighter.9- On an emotional level
An area where many fears and other emotions are stored is deeply touched, with which we will help remove those emotional residues that we all keep inside.
Contraindications
- You should not perform twisting after a recent operation in the abdominal area.
- If you have a hernia in the lumbar, dorsal or cervical spine.
- You should not execute twists in case of stomach or abdominal problems.
- During pregnancy, twists can be performed with the help of a chair and under the supervision of an experienced teacher.
- The use of the arms to deepen the twist should be done gradually and not with excessive force, so that it helps stabilize and not mobilize the spine, which could put the most vulnerable parts of the spine at risk.
Breathing in twisting postures
When doing a twist, it is important to be aware of not creating more tension in other areas of the body, such as the mouth, jaw, face, shoulders or neck and adjust the degree of rotation so that the breath flows freely. Moments of transition, such as the equinox, can cause imbalances in the body. The twists in our Yoga practice will help us in the adaptation process by creating mobility in the spine and activating blood circulation to the internal organs and the nervous system. They are an excellent means of maintain harmony and physical and mental balance.
