An apple a day keeps the doctor away. We’ve all heard this piece of advice meaning eat well to stay well. In yoga there is a similar piece of advice: A twist a day keeps the doctor away! All yoga postures, or asanas, have benefits but twists are especially valuable as they aid digestion, relieve headaches and backaches and promote the kidneys and abdominal organs to function properly. They also allow the spine to become more flexible and the hips will move more easily the more you twist! (Some contraindications to twisting are pregnancy, after recent operations, suffering from hernia or stomach and abdominal problems.)
As a yoga teacher, I hear many people complain of back pain and tight hips. Twists are an easy, gentle way to gain more flexibility in these area’s and ease pain. The work in all twists is to keep the hips square while the upper body moves. Because of this action you lengthen the spine, stretch the shoulders and outer hips while massaging the abdominal organs.
The most basic twist, accessible to everyone, called Bharadvajasana, can be taken while seated in a chair. You can even do this at work if you need a short break. It only takes two minutes and will leave you feeling energized and more focused.
To perform the twist simply sit sideways in a chair with your right hip against the back of the chair. Sit on the whole seat and stretch your trunk up and take the shoulders towards the back of the chair. Hold onto the back of the chair with both hands. Make sure the feet are flat on the floor and you remain tall. Keep the knees and the feet together. Exhale and turn toward the back of the chair, synchronizing the movements of the right and left sides. Move the back ribs in while keeping the legs strong and still. Pull with the left hand to bring the left side toward the back of the chair and push with the right hand to turn the right side away from it. Turn to the maximum, keeping the trunk upright. Slouching will make the twist less helpful. Turn the head and look over the right shoulder. Stay for 20-30 seconds breathing evenly. Inhale to release and take the other side. After completing both sides equally spread the legs and bend down, relaxing the back and the head.
Another gentle twist that can be done in bed before getting up in the morning is done supine, or laying down. Just bring the knees into the chest and the arms out to the sides and allow both knees to fall to the right. The head can look left or stay in the center. Inhale to release and exhale to come to the left. You can stay in this twist for several minutes if desired. Just keep the breathing smooth in and out through the nose.
Basic twists, like the ones described here, will loosen the back, hips and shoulders as well as help with digestion and tone the abdominal organs. The benefits of twists will help keep you feeling young and vibrant while relieving aches and pains.
“In the practice of yoga every cell is consciously made to absorb a copious supply of fresh blood and life-giving energy, thus satiating the embodied soul.” ~ B.K.S. Iyengar
Natalie Hain has over 500 hours of yoga training. She teaches in Blanco at Gem of the Hills and Casa de Yoga and Red Dawg Hot Yoga in San Marcos. Please email her with questions or to set up a private or small group session at nattyoga8@gmail.com.
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